Calories in Canola Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of canola oil (14g) contains 124 calories, and it is 100% fat with zero protein and zero carbs. Per 100g, canola oil provides 884 calories and 100g of fat, the same calorie density as most other liquid oils. The fat breakdown is where canola oil stands out: 63.3g per 100g is monounsaturated fat (primarily oleic acid), and 28.1g is polyunsaturated fat including alpha-linolenic acid (ALA), an omega-3 fatty acid. Saturated fat is relatively low at 7.4g per 100g. Canola oil also delivers 17.5mg of vitamin E per 100g (117% daily value) and 71.3mcg of vitamin K per 100g (59% daily value). For anyone cooking at home, canola oil is a neutral-flavored, affordable oil that works well for medium to high-heat cooking up to about 400F.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (5g) | 39.8 | 0g | 0g | 4.5g | 0g |
| 1 cup (218g) | 1927.1 | 0g | 0g | 218g | 0g |
| 1 tbsp (14g) | 123.8 | 0g | 0g | 14g | 0g |
| 100g | 884 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 7.4g | 37% |
| Trans Fat | 0.4g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.4g | 2% |
| Trans Fat | 0.4g | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Canola Oil
Canola oil has a favorable fat profile compared to many other cooking oils. The 63.3g of monounsaturated fat per 100g (oleic acid) is associated with improved LDL cholesterol levels when used in place of saturated fats. The 28.1g of polyunsaturated fat per 100g includes a significant amount of ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid. While ALA is less bioavailable than the marine omega-3s (EPA and DHA) found in fish, it still contributes to the omega-3 to omega-6 ratio in the diet.
The 17.5mg of vitamin E per 100g exceeds the daily recommended value. Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage, particularly relevant during periods of intense exercise when free radical production increases.
Vitamin K at 71.3mcg per 100g supports blood clotting and bone metabolism. Canola oil's relatively low saturated fat content (7.4g per 100g compared to 82.5g for coconut oil) makes it a more heart-neutral option for daily cooking use.
For practical use, canola oil is one of the most versatile and affordable cooking oils. Its neutral flavor does not overpower food, making it suitable for baking, sauteing, stir-frying, and making dressings. Its smoke point of around 400F handles most everyday cooking methods without breaking down.
Dietary Considerations
Canola oil is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. Like all oils, it has zero carbs. For weight loss, portion control is critical. At 124 calories per tablespoon, using a measuring spoon instead of free-pouring is important when tracking macros. An oil sprayer can reduce calories to around 7 to 10 calories per spray versus 124 per tablespoon. Canola oil contains 0.4g of trans fat per 100g from natural processing. Some people prefer to avoid canola oil due to concerns about processing methods and prefer cold-pressed oils like olive oil or avocado oil for everyday use.
Daily Intake (100g)
100g of canola oil provides 44% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in canola oil?
One tablespoon (14g) of canola oil has about 124 calories. One teaspoon (5g) has about 40 calories. Per 100g, canola oil contains 884 calories. It is pure fat with zero protein and zero carbs.
Is canola oil good for weight loss?
Canola oil is not a weight loss food. At 884 calories per 100g, it is extremely calorie-dense. It can be part of a weight loss diet in measured amounts, but free-pouring it while cooking will add significant hidden calories. Use a measuring spoon or oil spray when cutting.
How much protein in canola oil?
Canola oil has zero protein. It is 100% fat. If you are cooking with canola oil, all of your protein must come from other ingredients in the meal.
Is canola oil heart-healthy?
Canola oil is generally considered heart-neutral to heart-healthy. It is high in monounsaturated fat (63.3g per 100g) and relatively low in saturated fat (7.4g per 100g). It also contains ALA omega-3s. Most health organizations, including the American Heart Association, consider it a reasonable cooking oil choice.
What is the difference between canola oil and olive oil?
Both are high in monounsaturated fat, but olive oil (especially extra virgin) contains more polyphenols with anti-inflammatory properties. Canola oil has a higher smoke point (around 400F vs 375F for olive oil) and a more neutral flavor. Canola oil is typically cheaper. For cooking at higher heat, canola oil may be preferable. For dressings and cold use, extra virgin olive oil is the better choice for flavor and polyphenol content.
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