Canola Oil: Nutritional Information and Uses
Canola oil is a versatile and widely used cooking oil, known for its mild flavor and high smoke point. It is derived from the seeds of the canola plant (a type of rapeseed) and is commonly used for frying, baking, sautéing, and in salad dressings. With its light texture and neutral taste, canola oil serves as an excellent base for a variety of culinary applications.
Nutritional Information
Below is the nutritional breakdown of Canola Oil per 100g serving:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 884 kcal |
| Fat | 100 g |
| Saturated Fat | 7.365 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Protein | 0 g |
| Vitamins & Minerals | |
| Calcium | 0 mg |
| Iron | 0 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Potassium | 0 mg |
| Sodium | 0 mg |
| Zinc | 0 mg |
| Copper | 0 mcg |
| Manganese | 0 mg |
| Selenium | 0 mcg |
| Vitamins | |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0 mg |
| Riboflavin (B2) | 0 mg |
| Niacin (B3) | 0 mg |
| Vitamin B6 | 0 mg |
| Folate (B9) | 0 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 17.46 mg |
| Vitamin D2 | 0 mcg |
Health Considerations and Benefits
Canola oil is known for its beneficial fats, especially omega-3 and omega-6 fatty acids. It is a source of monounsaturated fats, which can help reduce the risk of heart disease when used in place of saturated fats. Additionally, the high content of vitamin E (17.46 mg per 100g) makes it an excellent source of this essential antioxidant.
While canola oil contains no carbohydrates, sugars, or protein, it does have a significant amount of fat, with 100 grams providing 100 grams of total fat, including 7.365 grams of saturated fat. Therefore, it’s important to use it in moderation, particularly if you’re mindful of your daily fat intake.
Dietary Preferences
- Vegan-Friendly: Canola oil is plant-based and suitable for those following a vegan or vegetarian diet.
- Gluten-Free: It contains no gluten and is safe for individuals with gluten sensitivities or celiac disease.
- Allergen-Free: Canola oil is not a common allergen and does not contain any of the major allergens like nuts, soy, or dairy.
Conclusion
Canola oil is a fantastic cooking ingredient, ideal for a variety of dishes, thanks to its neutral taste and high nutritional value. Whether you’re frying, baking, or dressing salads, it serves as a heart-healthy option that provides a good amount of vitamin E and beneficial fats. Always keep in mind the balance of fats in your diet and enjoy canola oil in moderation for a versatile, health-conscious cooking experience.
