FoodScore
0/ 100
Poorgrain· 100 g

Canola Oil

Canola oil receives a Poor FoodScore of 44/100, primarily due to the presence of trans fats, which significantly detracts from its overall nutritional rating.

  • Canola oil is a minimally processed food, classified as NOVA 1.
  • It contains 0.1g of trans fat per 100g, contributing to a significant score penalty.
  • The oil provides 0.12g of Omega-3 fatty acids per 100g.
  • It has a low sodium content of 349mg per 100g.
  • Canola oil offers 17% of the Daily Value for Folate per 100g serving.
  • Scores -12 points above the grain category average (56/100 across 107 foods).
Fiber
1.5g
5% of Daily Value
Protein
3.27g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
349mg
15% of Daily Value
+
What it brings to the table
Micronutrients (Folate, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 44

Canola oil earned a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score reflects a combination of modest nutritional benefits and a notable penalty. On the positive side, it received a significant bonus of +10 points for being a minimally processed food, classified as NOVA 1, indicating it retains most of its natural integrity. It also gained +4 points for its micronutrient profile, particularly for providing Folate and Riboflavin. However, the presence of 0.1g of trans fat per 100g resulted in a substantial penalty of -20 points. Dietary guidelines strongly recommend minimizing trans fat intake due to its negative impact on heart health. While canola oil is low in saturated fat (0.39g per 100g) and contains some beneficial omega-3 fatty acids (0.12g per 100g), these positive attributes were not enough to offset the trans fat penalty. To achieve a higher score, the trans fat content would need to be eliminated, which is often the case in modern processing methods for refined oils.

Health benefits

What the nutrients in canola oil actually do for you, grounded in established dietary science.

Supports Heart Health

Canola oil can contribute to heart health due to its favorable fat profile. It is very low in saturated fat, with only 0.39g per 100g, which is beneficial for maintaining healthy cholesterol levels. Dietary guidelines emphasize reducing saturated fat intake to support cardiovascular well-being. Additionally, it contains 0.12g of omega-3 fatty acids per 100g, which are known for their anti-inflammatory properties and role in heart function. While the omega-3 content is not as high as in some other oils, it still contributes to a balanced intake. Incorporating oils with a better fat profile, like canola oil, can be part of a broader strategy for a heart-healthy diet.

Source of Folate

Canola oil provides a notable amount of Folate, an essential B vitamin, offering 17% of the Daily Value per 100g. Folate is crucial for numerous bodily functions, including cell growth and division and the formation of red blood cells. It plays a vital role in DNA synthesis and repair, making it particularly important during periods of rapid growth, such as pregnancy. The NIH lists Folate as important for preventing certain birth defects. While not a primary source of vitamins, the contribution from canola oil can help meet daily requirements, especially when consumed regularly as part of a varied diet.

Low in Saturated Fat

One of the key advantages of canola oil is its low saturated fat content, with only 0.39g per 100g. High intake of saturated fat is associated with increased levels of LDL ('bad') cholesterol, which can elevate the risk of heart disease. By choosing oils that are low in saturated fat, individuals can make a positive impact on their cardiovascular health. The USDA Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of daily calories. Using canola oil as a primary cooking fat can be an effective way to manage dietary saturated fat intake, especially when replacing fats higher in saturated content.

Minimally Processed Food

Canola oil is classified as NOVA 1, meaning it is a minimally processed food. This classification indicates that the oil has undergone minimal alteration from its natural state, primarily through mechanical processes like pressing and refining, without the addition of sugars, salts, fats, or other food additives. Foods in the NOVA 1 category are generally considered to be closer to their whole food form, retaining more of their inherent nutritional value compared to ultra-processed alternatives. Choosing minimally processed foods is a key recommendation in dietary guidelines for promoting overall health and reducing the intake of less nutritious components often found in highly processed items.

How to eat it

Canola oil is a versatile cooking oil widely used in American kitchens due to its neutral flavor and high smoke point. It's commonly used for frying, baking, sautéing, and in salad dressings. As a source of fat, it should be consumed in moderation as part of a balanced dietary pattern, typically used in small amounts for cooking rather than as a primary food.

Use canola oil for high-heat cooking methods like stir-frying or deep-frying, as its high smoke point helps prevent nutrient degradation.
Incorporate canola oil into homemade salad dressings or marinades to add a source of healthy fats without overpowering other flavors.
Store canola oil in a cool, dark place away from direct sunlight and heat to prevent oxidation and maintain its quality.
Things to keep in mind

While generally safe for consumption, some individuals may experience mild digestive upset if consuming very large quantities of any oil. The primary nutritional caution for canola oil, as reflected in its FoodScore, is the presence of trans fats, which are linked to negative cardiovascular outcomes. Although the amount is small (0.1g per 100g), dietary guidelines recommend minimizing trans fat intake as much as possible. Individuals with specific allergies to rapeseed (from which canola oil is derived) should avoid it, though this is rare. There are no widely documented significant interactions with medications or specific populations for canola oil at normal serving sizes.

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Reader questions
Is canola oil healthy?
Canola oil has a mixed nutritional profile. It is low in saturated fat and contains omega-3 fatty acids, which are beneficial for heart health. However, the presence of trans fats, even in small amounts (0.1g per 100g), is a significant drawback according to dietary guidelines. Its FoodScore of 44/100 reflects these factors, indicating it's not among the top choices for overall health.
Is canola oil good for heart health?
Canola oil can contribute to heart health due to its low saturated fat content (0.39g per 100g) and the presence of omega-3 fatty acids (0.12g per 100g). These aspects are generally considered beneficial for cholesterol levels and cardiovascular function. However, the presence of trans fats in some canola oil products is a concern for heart health, as trans fat intake should be minimized.
Is canola oil processed?
Canola oil is considered a minimally processed food, classified as NOVA 1. This means it undergoes mechanical and physical processes like pressing and refining to extract the oil from rapeseed. It is not an ultra-processed food, as it typically does not contain added sugars, salts, fats, or other food additives often found in highly processed items.
What is the best way to cook with canola oil?
Canola oil is best used for high-heat cooking methods such as frying, sautéing, and baking due to its relatively high smoke point. Its neutral flavor also makes it suitable for salad dressings and marinades, where it won't overpower other ingredients. Always use it in moderation as part of a balanced diet.
What are some good alternatives to canola oil?
For cooking, good alternatives to canola oil include olive oil, avocado oil, or sunflower oil, especially those labeled as 'high oleic' for better heat stability. These alternatives often have a more favorable fat profile, with lower saturated fat and no trans fats, contributing to better heart health. Consider the specific culinary application and desired flavor profile when choosing an alternative.
Does canola oil contain omega-3s?
Yes, canola oil does contain omega-3 fatty acids, specifically 0.12g per 100g serving. While not as concentrated as in some other sources like flaxseed oil or fatty fish, this contribution can still be part of your overall omega-3 intake. Omega-3s are important for various bodily functions, including brain and heart health.
Why does canola oil have a 'Poor' FoodScore?
Canola oil received a 'Poor' FoodScore of 44/100 primarily due to the penalty for trans fat content (0.1g per 100g). Although it has positive attributes like being low in saturated fat and a source of folate, the presence of trans fats significantly reduces its overall score, as these are strongly discouraged in dietary guidelines.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169777)Updated 2026-04-20