Canola Oil
One dietary message for consumers has not changed in a decade: eat less fat. This advice aims to help millions of North Americans reduce their risk of overweight, obesity and diabetes. In recent years, a new message about fat has emerged – the type of fat in the diet is also important. Canola oil is the best blend of fats for good health.
Comparison of Dietary Fats
download a printable PDF of the Dietary Fat Chart
Culinary Smoke Point
Today, there are two types of canola oil: commodity or classic, which is sold at retail, and high-oleic or high-stability, which is newer and sold almost exclusively to food companies and food service operations.
Both canola oils have low levels of saturated fatty acids and positive health attributes. The main difference between the two is that high-oleic canola oils, as its name suggests contains more oleic acid (a monounsaturated fat) and no alpha-linolenic acid (recognized as Omega-3). This fat profile allows high-oleic canola oils to tolerate high heat frying for a longer time, and to have a better shelf life in processed foods.
read more about classic and high-oleic canola oil
Canola Oil Change Chart
Reduce saturated and trans fats in your baking by replacing any solid fat, melted, with canola oil. In addition to reducing the amount of unhealthy fats in your baked item, you can reduce the total fat in the recipe, since the recipe will now boast 25% less total fat. The following chart is a quick way to make that change:
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Canola Oil Change Chart
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Solid Fat (melted)
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Canola Oil
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1 cup (250 mL)
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3/4 cup (175 mL)
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3/4 cup (175 mL)
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2/3 cup (150 mL)
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1/2 cup (125 mL)
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1/3 cup (75 mL)
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1/4 cup (50 mL)
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3 Tbsp (45 mL)
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Note: This conversion works well for most baked goods – muffins, breads, cakes and some cookies. If a recipe requires a solid fat to act as a leavener (for e.g. butter in shortbread cookies), this conversion will not yield a superior product.
Additional Information
Articles, recipes, and more can be found at http://www.canolainfo.org/. CanolaInfo is the information source for consumers, health professionals, chefs, media, educators - everyone who wants to know more about the world's healthiest oil – canola. The CanolaInfo team is supported by North America's canola growers, crop input suppliers, exporters, processors, food manufacturers and governments.