Understanding Seed Oils:
The Facts About Canola Oil

Canola oil deserves its place in your pantry.

There’s a lot of noise around seed oils like canola—odds are, you’ve come across at least a few folks questioning or avoiding them.

But here’s what science says: canola oil is one of the safest, most versatile oils available, and it’s been carefully developed to support both health and sustainability.

Canola oil is used in kitchens worldwide, and it’s easy to see why. With one of the lowest saturated fat contents among cooking oils, canola oil supports heart health and is incredibly versatile. But with conflicting information about seed oils in general, it’s understandable to feel unsure about using them. Let’s look at why canola oil, in particular, is a trusted choice.

As farmers, we follow a science-first approach to growing crops, including canola. In North America, our food safety and agricultural systems are some of the most rigorously tested and trusted in the world, with clear standards and oversight at every stage.

Various bottles filled with cooking oil are arranged in rows, featuring different shapes and cap colors. Some contain canola oil, which is often compared to olive oil for its health benefits. Nearby, options like avocado oil boast a high smoke point ideal for diverse culinary creations.
A glass bottle of canola oil with a cork stopper sits beside a bundle of yellow flowers on a wooden surface, highlighting the potential benefits it offers in comparison to olive oil.

One of canola oil’s key benefits is its low saturated fat content—around 7%—which is among the lowest of all cooking oils.

Saturated fats can raise LDL or ‘bad’ cholesterol, so limiting them may benefit heart health. For comparison, extra-virgin olive oil contains about 14% saturated fat, or double that of canola oil. Canola oil is also high in heart-healthy monounsaturated fats, making it a smart choice for supporting cardiovascular health.

Another feature of canola oil is its high smoke point, around 468°F, which makes it ideal for high-heat cooking methods like roasting, baking, or stir-frying. A higher smoke point helps keep oils stable during cooking and minimizes the risk of forming harmful compounds. For reference, extra-virgin olive oil has a lower smoke point, around 331°F. While most cooking doesn’t reach these temperatures, canola oil’s stability makes it a reliable, safe choice for everyday cooking needs. Check out this chart below

From a sustainability perspective, canola farming is highly regulated, and farmers use precision agriculture to minimize environmental impact. Canola oil is also affordable and accessible, making it a sustainable choice for households and large-scale food production alike.

Curious how canola oil stacks up against other cooking oils?

Here’s a quick comparison against other popular cooking oils:

Oil  Saturated fat content Heart-healthy monounsaturated fat Smoke point
Canola oil ~7% High 468°F
Olive oil ~14% High (extra virgin) 331°F
Coconut oil ~82% Low 350°F
Vegetable oil ~11% Moderate 400°F
Tallow ~50-55% Moderate ~375-400°F

When it comes to seed oils, canola oil is a safe, heart-healthy, and versatile option for all your cooking needs. You can feel confident that canola oil is backed by science and grown with care, making it an ideal choice whether you’re roasting, baking, or stir-frying.

A plate of grilled meat with boiled potatoes and a fresh salad of lettuce, cherry tomatoes, red onion, and dill garnish showcases the bounty made possible by precision agriculture. This method optimizes the use of pesticides and fertilizers in farming for sustainable harvests.

References

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