Oil, canola
Oil, canola is a fat/oil, with a high energy density of 884 kcal per 100g. It is an excellent source of Omega-3 ALA, Vitamin E and Linoleic Acid (18:2), providing 466%, 115% and 113% of the Daily Value respectively. This fat/oil is high in fat. Dietary fats and oils are concentrated energy sources and carriers of fat-soluble vitamins. Their fatty acid composition — the balance of saturated, monounsaturated, and polyunsaturated fats — determines their nutritional impact. Our database tracks 83 nutrients for this food, plus insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 83 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 0 | g | — | — |
| Calories AFCD | 884 | kcal | — | — |
| Energy (kJ) SR | 3,699 | kj | — | — |
| Protein AFCD | 0 | g | — | — |
| Total Fat AFCD | 100 | g | — | — |
| Carbohydrate AFCD | 0 | g | — | — |
| Fiber AFCD | 0 | g | — | — |
| Total Sugars AFCD | 0 | g | — | — |
| Starch AFCD | 0 | g | — | — |
| Ash AFCD | 0 | g | — | — |
Minerals 11
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 1.0 | mg | — | 0% |
| Iron AFCD | 0 | mg | — | — |
| Magnesium AFCD | 0 | mg | — | — |
| Phosphorus AFCD | 0 | mg | — | — |
| Potassium AFCD | 0 | mg | — | — |
| Sodium AFCD | 0 | mg | — | — |
| Zinc AFCD | 0.04 | mg | — | 0% |
| Copper AFCD | 0 | mg | — | — |
| Manganese AFCD | 0 | mg | — | — |
| Selenium AFCD | 0 | µg | — | — |
| Fluoride AFCD | 9.0 | µg | — | 0% |
Vitamins 37
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 0 | µg | — | — |
| Alpha-Carotene AFCD | 0 | µg | — | — |
| Beta-Cryptoxanthin AFCD | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C AFCD | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E Foundation | 17.3 | mg | — | 115% |
| Beta-Tocopherol Foundation | 0 | mg | — | — |
| Gamma-Tocopherol Foundation | 41.3 | mg | — | — |
| Delta-Tocopherol Foundation | 1.5 | mg | — | — |
| Alpha-Tocotrienol Foundation | 0 | mg | — | — |
| Beta-Tocotrienol Foundation | 8.1 | mg | — | — |
| Gamma-Tocotrienol Foundation | 0 | mg | — | — |
| Delta-Tocotrienol Foundation | 0 | mg | — | — |
| Vitamin K1 SR | 71.3 | µg | — | 59% |
| Vitamin K1 (dihydro) SR | 0 | µg | — | — |
| Vitamin K2 (MK-4) SR | 0 | µg | — | — |
| Thiamin (B1) AFCD | 0 | mg | — | — |
| Riboflavin (B2) AFCD | 0 | mg | — | — |
| Niacin (B3) AFCD | 0 | mg | — | — |
| Pantothenic Acid (B5) AFCD | 0 | mg | — | — |
| Vitamin B6 AFCD | 0 | mg | — | — |
| Biotin (B7) AFCD | 0 | µg | — | — |
| Folate AFCD | 0 | µg | — | — |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 0 | µg | — | — |
| Folate (DFE) AFCD | 0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
| Choline SR | 0.20 | mg | — | 0% |
| Betaine SR | 0 | mg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat Foundation | 6.6 | g | — | — |
| Monounsaturated Fat Foundation | 62.6 | g | — | — |
| Polyunsaturated Fat Foundation | 25.3 | g | — | — |
| Trans Fat AFCD | 0.03 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Omega-3 ALA Foundation | 7.5 | g | — | 466% |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) AFCD | 0.20 | g | — | — |
| Capric Acid (10:0) AFCD | 4.2 | g | — | — |
| Lauric Acid (12:0) AFCD | 2.0 | g | — | — |
| Myristic Acid (14:0) Foundation | 0.05 | g | — | — |
| Palmitic Acid (16:0) Foundation | 3.9 | g | — | — |
| Stearic Acid (18:0) Foundation | 1.7 | g | — | — |
| Linoleic Acid (18:2) AFCD | 19.1 | g | — | 113% |
| Omega-6 LA Foundation | 17.8 | g | — | — |
| Omega-6 GLA SR | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 9.1 | g | — | — |
Amino Acids 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in oils. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Rapeseed/canola oil” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Olive Oil” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetable Oils
Top 10 countries by per capita supply of the “Vegetable Oils” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+135%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Fats and Oils
Frequently Asked Questions
How many calories are in Oil, canola?
Oil, canola contains 884 kcal per 100 grams, making it a very calorie-dense food. The energy comes from 0g of protein (0% of calories), 100g of fat (102%), and 0g of carbohydrates (0%). Fat is the primary energy source.
What is Oil, canola most nutritious for?
The standout nutrient in Oil, canola is Omega-3 ALA, providing 7.5 g per 100g (466% of the Daily Value). It is also a notable source of Vitamin E (115% DV). Our database tracks 83 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Oil, canola high in protein?
At 0g per 100 grams, Oil, canola is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Oil, canola?
Oil, canola contains no dietary fiber. This is typical for this type of food. Pair with plant-based foods to ensure adequate fiber intake.
Does Oil, canola contain polyphenols?
Yes, Oil, canola contains approximately 9.0 mg of polyphenols per 100g, primarily from the low class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Oil, canola?
Oil, canola has a low insulin response (II: 3) (clinically measured) on the insulin index scale (white bread = 100). This means it triggers relatively little insulin secretion, which may be relevant for those managing insulin sensitivity or following low-insulin dietary strategies. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.