1 serving (14 g) of Canola Oil contains approximately 120 calories. Canola oil, derived from rapeseed, is a popular vegetable oil commonly used for cooking and baking. It is often preferred due to its low saturated fat content, making it a healthier alternative to other cooking oils.

In addition to its calorie content, Canola Oil is also rich in healthy fatty acids, including Omega-3 and Omega-6. It also contains vitamins E and K, as well as phytosterols, which have been shown to reduce cholesterol levels. When used in moderation, Canola Oil can be a part of a healthy and balanced diet.

In this article, we will explore the nutritional profile of Canola Oil, its health benefits, and how it compares to other cooking oils.

Calories in Canola Oil

As mentioned earlier, 1 serving (14 g) of Canola Oil contains approximately 120 calories. However, it's important to note that oil consumption can easily add up, so it's important to practice portion control when using it in cooking. For comparison, other commonly used oils such as olive oil and coconut oil contain approximately 120 and 130 calories per tablespoon, respectively. When it comes to calories, Canola Oil is a comparable option to other cooking oils, but its health benefits set it apart.

Canola Oil Serving Size

A serving size of Canola Oil is typically 1 tablespoon (15 ml), which contains approximately 124 calories. However, it's important to note that different brands may have slightly different serving sizes and calorie counts, so be sure to check the label.

Health Benefits of Canola Oil

Aside from having a relatively low calorie count, Canola Oil offers a variety of health benefits. Its high content of unsaturated fatty acids, particularly monounsaturated and polyunsaturated fats, can help reduce bad cholesterol levels and lower the risk of heart disease. Canola Oil also contains vitamin E, an antioxidant that helps protect cells from damage, and vitamin K, which plays a key role in blood clotting and bone health. In addition, Canola Oil contains phytosterols, plant-based compounds that have been shown to lower cholesterol levels and reduce inflammation.

Nutritional Profile of Canola Oil

In addition to its calorie count and fatty acid content, Canola Oil is also a good source of other essential nutrients. A serving size of 1 tablespoon (15 ml) contains approximately:

• 14 grams of fat
• 1 gram of saturated fat
• 8 grams of monounsaturated fat
• 4 grams of polyunsaturated fat
• 0 grams of carbohydrates, fiber, and sugar
• 0 milligrams of cholesterol
• 28% of the recommended daily intake (RDI) for vitamin E
• 11% of the RDI for vitamin K
• 1% of the RDI for calcium and iron

Overall, Canola Oil provides a good balance of healthy fats and essential nutrients, making it a great addition to a healthy diet.

Cooking with Canola Oil

Canola Oil has a mild flavor and high smoke point, making it a versatile cooking oil that can be used for a variety of cooking methods, including frying, sautéing, and baking. To get the most out of Canola Oil's health benefits, it's best to use it in moderation and pair it with a balanced diet.

Canola Oil vs Other Cooking Oils

When it comes to choosing a cooking oil, there are many factors to consider, including taste, smoke point, and health benefits. Compared to other commonly used oils such as olive oil and coconut oil, Canola Oil has a lower saturated fat content and higher content of monounsaturated and polyunsaturated fats. This makes it a healthier option for cooking and baking. However, it's important to note that certain oils may be more suitable for certain cooking methods, so it's best to choose an oil that fits your specific needs and preferences.

How to Store Canola Oil

To maximize the shelf life of Canola Oil, it's best to store it in a cool, dry place away from direct sunlight. Once opened, Canola Oil can be stored in the pantry for up to 6 months. If you want to extend its shelf life, you can store it in the refrigerator, where it can last up to a year.

Risks of Consuming Canola Oil

While Canola Oil is generally considered safe for consumption, some people may be allergic or sensitive to it. Canola Oil also contains small amounts of erucic acid, a compound that has been shown to cause heart damage in animals when consumed in large amounts. However, Canola Oil contains only trace amounts of erucic acid, and studies have shown that it is not harmful to human health. As with any food, it's important to consume Canola Oil in moderation and pay attention to any adverse reactions or symptoms.

Canola Oil and Weight Loss

While Canola Oil is relatively low in calories and high in healthy fats, it should not be relied on as a weight loss solution on its own. To lose weight, it's important to adopt a balanced diet that is rich in whole, nutrient-dense foods and low in processed and high-calorie foods. However, incorporating Canola Oil into a healthy and balanced diet can provide a variety of health benefits and contribute to overall wellbeing.

Canola Oil in a Healthy Diet

Overall, Canola Oil can be a healthy addition to a balanced diet. Its high content of healthy fats and essential nutrients can provide a variety of health benefits, including lower cholesterol levels and reduced risk of heart disease. To incorporate Canola Oil into your diet, try using it for cooking and baking, and pair it with a variety of nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein sources.