The choice of cooking oil is an important consideration in everyday meal preparation.
Canola oil is a common option, but is canola oil healthy?
Understanding its nutritional composition, cooking properties, and role in a balanced diet provides a clearer perspective.
Canada’s Food Guide includes canola oil among the oils recommended for food preparation.
In this blog, we examine canola oil’s nutritional profile, health considerations, smoke point, and culinary applications to help you understand how it fits into everyday cooking.
Is Canola Oil Healthy?
Yes, canola oil can be part of a healthy eating pattern. Most of its fat is unsaturated, and it contains relatively little saturated fat.
According to Canada’s Food Guide, choosing foods with mostly unsaturated fats instead of saturated fats can help reduce the risk of heart disease. Heart & Stroke also explains that replacing saturated fats with monounsaturated and polyunsaturated fats can help lower LDL cholesterol.
Canola oil can replace fats that contain more saturated fat. However, it is calorie-dense, so portion size still matters. A doctor or registered dietitian can help you choose oils that suit your individual dietary needs.
At TAZA Foods, our TAZA Canola Oil is listed as cholesterol-free on our product page.
What Makes Canola Oil a Commonly Used Cooking Oil?
Unsaturated Fat
Canola oil contains mostly unsaturated fats, with monounsaturated fat making up the largest share, followed by polyunsaturated fat. According to the Canola Council of Canada, these fats account for most of canola oil’s fatty acid composition.
Plant-Based Omega-3
Canola oil contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA differs from EPA and DHA, the omega-3 fatty acids found in fish and shellfish. Canada’s Food Guide also identifies fish and shellfish as sources of protein foods with healthy fats.
Our product page describes TAZA Canola Oil as a source of omega-3 polyunsaturated fatty acids.
Relatively Low in Saturated Fat
Canola oil contains relatively little saturated fat. Canada’s Food Guide recommends limiting saturated fats, including those found in palm and coconut oils. It suggests using oils such as canola, olive and soybean oil in place of shortening, lard and hard margarine.
Canola Oil Nutrition Facts
Canola oil consists entirely of fat and contains no cholesterol. One tablespoon (14 g) provides approximately 124 calories.
| Nutrient | Per 1 tbsp (14 g) |
| Calories | 124 kcal |
| Total fat | 14 g |
| Saturated fat | 1 g |
| Monounsaturated fat | 8.3 g |
| Polyunsaturated fat | 4.1 g |
| Cholesterol | 0 mg |
Source: USDA-based nutrition data for canola oil.
These figures represent typical canola oil, not a verified nutritional analysis of TAZA Canola Oil. Refer to the product label for the specific nutrition information.
According to the Canola Council of Canada, canola oil’s fatty acid composition is approximately 7% saturated fat, 62% monounsaturated fat and 19% omega-6 polyunsaturated fat. These percentages describe the fatty acid profile rather than the total weight of the oil.
What is the Smoke Point of Canola Oil?
The Canola Council of Canada reports a smoke point of 468°F (242°C) for canola oil. However, published figures vary across sources.
The smoke point is the temperature at which oil begins to produce visible smoke. Cooking temperature refers to how hot the oil or cooking surface becomes during food preparation. Keeping the oil below its smoke point helps prevent it from overheating and breaking down.
For example, the American Heart Association initially listed a lower smoke point for canola oil in its educational video, then corrected the figure to 468°F (242°C), citing the Canola Council of Canada. Differences in reported values can reflect variations in refining methods and testing conditions, so the exact smoke point may vary.
Avoid heating canola oil until it smokes. If you notice smoke, lower the heat and move the pan off the burner. Ventilate the kitchen before continuing to cook.
How to Cook with Canola Oil: Everyday Uses from Frying to Salad Dressings
Canola Oil for Frying
The Canola Council of Canada lists deep frying among the uses for canola oil. You can also use it for pan-frying and shallow frying, depending on the recipe.
For deep frying, use a thermometer to monitor the oil temperature and follow the recipe’s recommended range. Avoid overcrowding the pot, as adding too much food at once can lower the oil temperature.
Canola Oil for Sautéing and Stir-Frying
Canola oil’s neutral flavour works well in dishes featuring vegetables, meat, herbs and spices. Heat your pan, add the oil, then cook the ingredients in manageable batches to avoid overcrowding.
For everyday stir-fries and sautéed dishes, TAZA Canola Oil is available online at TAZA Foods, with delivery across the GTA, Canada.
Canola Oil for Baking
Canola oil can be used in cakes, muffins, quick breads and other baked goods when the recipe calls for a neutral liquid oil. Measure the quantity specified in your recipe to maintain the intended texture and consistency.
Canola Oil for Roasting
For roasted vegetables and potatoes, toss the ingredients with a light coating of canola oil before placing them in the oven. Distribute the oil evenly so the ingredients are lightly coated rather than saturated. Follow the recipe’s recommended oven temperature and cooking time, and avoid overheating the oil to the point of smoking.
Canola Oil for Salad Dressings
Canola oil is also suitable for homemade salad dressings. Canada’s Food Guide suggests using oils such as canola, olive or flaxseed oil when preparing salad dressings.
Combine canola oil with vinegar or lemon juice, then add mustard, herbs, garlic or seasonings to suit your recipe. Whisk or shake the ingredients together before serving.
Canola oil vs other cooking oils
Canada’s Food Guide names canola, olive and soybean oil as oils with healthy fats. Oils differ in flavour as well. Olive oil has a stronger taste, and canola oil is neutral.
| Oil | General fat profile | Common uses |
| Canola oil | Mostly unsaturated | Frying, sautéing, baking |
| Olive oil | Mostly monounsaturated | Dressings, cooking |
| Coconut oil | Higher in saturated fat | Baking and specific recipes |
| Butter | Higher in saturated fat | Baking and cooking |
| Peanut oil | Mostly unsaturated | Frying and stir-frying |
How to store canola oil
Keep canola oil in a cool, dark cupboard away from the stove. Close the cap tightly after each use. Follow any storage directions printed on the bottle.
Oil that smells sharp, bitter or off should go.
Where to Buy Canola Oil in the GTA
At TAZA Foods, we make TAZA Canola Oil available online in the GTA, Canada. If you want to buy canola oil online in Canada, use the Buy Now button on our TAZA Canola Oil product page. GTA shoppers who want to buy canola oil online can order it from us there.
FAQs
Is canola oil healthy?
Yes, it can be part of a healthy eating pattern. Canada’s Food Guide names canola among oils with healthy fats. Portions still matter, since one tablespoon has about 124 calories.
Is canola oil good for high-heat cooking?
Yes, for home methods such as stir-frying and pan-frying, as long as the oil does not smoke. Harvard’s Guy Crosby says repeated high heating in restaurant fryers is the concern. He says cooking with seed oils at home is not an issue.
Does canola oil contain omega-3?
Yes. Canola oil contains ALA, a plant-based omega-3 fat. ALA differs from EPA and DHA, which come from fish and shellfish. We describe TAZA Canola Oil on our product page as a source of omega-3 polyunsaturated fatty acids.
Is canola oil low in saturated fat?
Yes. The Canola Council of Canada reports that about 7% of canola oil’s fatty acids are saturated. Canada’s Food Guide suggests canola oil in place of shortening, lard or hard margarine.
Where can I buy canola oil in the GTA?
You can buy TAZA Canola Oil online from TAZA Foods in the GTA, Canada. Use the Buy Now button on our TAZA Canola Oil product page to order.
