Canola is the second-largest crop in the world. While it is used in many processed foods, it is sold as a pure oil is a versatile oil used for cooking, sautéing, frying, grilling, dressings, and marinades. It has some health benefits and a neutral taste.
Yes, pure canola oil is gluten-free and non-allergenic. Canola oil that is poorly processed can contain traces of gluten protein, so it is essential to choose your Canola Oil wisely. The best gluten-free alternatives to canola oil include Primal Kitchen Avocado Oil, La Tourangelle Organic Extra Virgin Olive Oil, and Nature’s Way Premium Coconut Oil.
Canola oil is one of the dozens of different oils on the market. Let’s talk about how Canola oil is made, its health benefits, cooking applications, and alternatives.
Contents
Which oil is best for cooking?
It depends on what you are cooking and at what heat. Once the oil is heated to a specific temperature, it starts to smoke. After that, it starts to affect the foods and nutrients. Avocado oil has the highest smoke point at 520F, and Extra Virgin Olive Oil is at the low end of the scale at 320F. Canola’s smoke point is 400F. Why does this matter? When you heat Canola oil past this temperature, it creates a reaction that turns unsaturated fats into trans fats. This makes it less healthy for you.
Canola oil is good in baking dishes or sautéing over medium-high heat. You can also use it in salad dressings. Canola oil is a neutral oil that is very versatile.
Is Canola Oil Healthy?
If you look at most oils, they are pretty similar in fat content in terms of total fat grams and saturated fats. The difference in healthiness comes from its source (GMO vs. non-GMO), how it is produced (cold-pressed or refined), and how it is used. Organic Canola Oil is best.
Health Benefits
- Vitamin E – 12% of Reference Daily Intake
- Vitamin K – 12% of RDI
- 11% alpha-linolenic acid – Omega 3 fatty acid (protects against heart disease and type 2 diabetes)
- It has the highest content of monounsaturated fats among vegetable oils, which can help lower your risk of heart disease.
Drawbacks
- 7% Saturated Fat
- Up to 4.2% trans fats
- 21% Linolenic Acid – Omega 6 fatty acid
- Many canola oils go through a lot of processing that can reduce their nutrients
- It may contain Erucic Acid (Omega 9) that can cause cardiac issues
Where Does Canola Oil Come From?
The canola plant is an oilseed crop created through plant crossbreeding. It’s an edible version of the rapeseed plant, which comes from the words “Canada” and “ola,” which means oil. 90% of the canola crops grown in the United States are GMO. Canola crops are used to make oil and canola meal, which is often used to feed animals. Canola oil can be used as a fuel alternative to diesel and is also used in manufacturing tires.
How is Canola Oil Made?
- The seeds are separated from the stalks and cleaned.
- The seeds are preheated to 95F and then “flaked” by roller mills to rupture the walls of the sources.
- The seeds are cooking in steam-heated cookers for 15-20 minutes.
- Seeds are pressed by an expeller that extracts 50-60% of the oi.
- Chemicals can be used to extract 18-20% more oils.
- The canola meal is heated again to remove the solvent.
- The oil is processed using various methods, including steam distillation, exposure to phosphoric acid, and filtration using clays.
How Canola Oil is Refined?
Expeller pressed means the oil is physically squeezed out of the canola seeds. It preserves the nutrients, the aroma, and the flavor of the oil. These are arguably the healthiest oils.
Some oils go through a second process called RBD or RBDW, resulting in a more neutral-tasting oil.
- R – Refining is when heat or steam is used to bring the oil up to a high temperature, resulting in consistency in taste, color, and stability.
- B – Bleaching uses diatomaceous earth or a natural bleaching clay that reduces the rate of oxidation of the oil.
- D – Deodorizing is a steam distillation process that separates some materials from the oils, including vitamins, fatty acids, protein fragments, and heavy metals.
- W – Winterization is when the oil is chilled, and any waxes solidify and are removed through a filter, which results in a more transparent oil.
Brands of Canola Oils
Simple Truth Organic Expeller Pressed Canola Oil
Vegan, Gluten-free, Organically Grown, No Preservatives, USDA Organic, Non-GMO, and Kosher.
Ingredients:
- Canola Oil
Nutrition Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat (1g Saturated, 4g Polyunsaturated, 9g Monounsaturated)
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Spectrum Organic Canola Oil
Dairy-free, Kosher, Low-Sodium, Vegan, Keto-Friendly, USDA Organic
Ingredients:
- Expeller Pressed Refined Organic Canola Oil
Nutrition Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat (1g Saturated, 4g Polyunsaturated, 9g Monounsaturated)
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
365 by Whole Foods Market Organic Canola Cooking Oil
Dairy-free, Kosher, Low-Sodium, Vegan, Keto-Friendly, USDA Organic
Ingredients:
- Organic Expeller Pressed Canola Oil
Nutrition Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Farm to Market NGMO Expeller Pressed 100% Pure Canola Oil
Non-GMO Verified, refined Canola Oil.
Ingredients:
- Canola Oil, RBD (refined, bleached, deodorized)
Nutrition Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat (1g Saturated)
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Canola Oil Cooking Sprays
Spectrum Culinary Canola Oil Non-Stick Cooking Spray
Canola oil comes in a spray for cooking purposes. This is an expeller-pressed, refined, non-GMO project verified, Kosher, non-hydrogenated fat food. Soy Lecithin is a gluten-free food, but those who want to avoid soy should also avoid this product.
Ingredients:
- Expeller pressed refined canola oil
- Soy Lecithin
- Propellant
Nutrition Facts (per 1/3 Spray):
- 0 Calories
- 0g Fat
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Avola Natural Canola Gas-Free Cooking Spray
This is another calorie-free way to add some oil to your dishes. This is vegan, soy-Free, has no additives, is cholesterol-free, naturally gluten-free, and has no flammable aerosols.
Ingredients:
- Kosher Certified Canola Oil
Nutrition Facts (per ¼ second spray):
- 0 Calories
- 0g Fat
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
Note: The FDA allows a food product to call itself calorie-free if it has less than five calories per serving.
Alternatives to Canola Oil
There are dozens of different oils on the market. They have a variety of uses. They are all naturally gluten-free, but you should find the purest, organic expeller-pressed oils to achieve the full benefits of the oil. Here are just a few substitutes for Canola Oil.
Primal Kitchen Avocado Oil
Avocado oil has the highest smoke point and is used for searing, browning, or baking foods. The fat content is the same as canola oil. This brand is dairy-free, low-sodium, paleo-friendly, vegan, keto-friendly.
Ingredients:
- Avocado Oil
Nutrition Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat (2g Saturated, 2g Polyunsaturated, 10g Monounsaturated)
- 0mg Cholesterol
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
La Tourangelle Organic Extra Virgin Olive Oil
Olive oil comes in several varieties, all with different smoke points. Regular Olive Oil can be used at higher temperatures, while extra virgin olive oil should be used at lower temperatures. Extra Virgin is great with salad dressings. This brand is dairy-free, gluten-free, kosher, low-sodium, paleo-friendly, vegan, keto-friendly, and USDA Organic. The nutrient facts are similar to Canola Oil, but olive oil has other health benefits.
Ingredients:
- 100% Organic Extra Virgin Olive Oil
Nutrients Facts (per 1 Tbsp.):
- 130 Calories
- 14g Fat (2g Saturated, 2g Polyunsaturated, 10g Monounsaturated)
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Nature’s Way Premium Coconut Oil
Coconut Oil has a low smoke point. Its advantage comes in its versatility. It takes on a more solid form when it’s cooler and a liquid form when warmer. Fractionated coconut oil is liquid at all temperatures. The solid form can be used as a substitute in recipes easily. Coconut oil also has a lot of saturated fats and helps raise a person’s good cholesterol. This brand is dairy-free, low-sodium, Paleo-Friendly, Vegan, and Keto-friendly. Coconut oil is also gluten-free. Coconut oil is trendy, but like all oils, it should be used sparingly.
Ingredients:
- Coconut Oil
Nutrients Facts (per 1 Tbsp.):
- 120 Calories
- 13g Fat (13g Saturated)
- 0mg Sodium
- 0mg Cholesterol
- 0g Carbohydrates
- 0g Protein
365 by Whole Foods Market Safflower Oil
Other vegetable oils include sunflower, corn, soy, and safflower. An oil labeled as vegetable could have all of these different oils mixed in. This is pure safflower oil, which is dairy-free, kosher, low-sodium, vegan, and keto-friendly. Use this in searing, frying, and browning.
Ingredients:
- Expeller Pressed Refined Safflower Seed Oil
Nutrients Facts (per 1 Tbsp.):
- 130 Calories
- 14g Fat (1g Saturated, 2g Polyunsaturated, 11g Monounsaturated)
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Napa Valley Naturals Grapeseed Oil
Grapeseed oil is a byproduct of winemaking. The seeds from the grapes are pressed into a very lightly flavored oil. Use it for frying or stir-frying. It has anti-inflammatory and anticancer properties. This brand is dairy-free, vegan, and keto-friendly.
Ingredients:
- 100% Grapeseed Oil
Nutrients Facts (per 1 Tbsp.):
- 120 Calories
- 14g Fat (1.5g Saturated, 10g Polyunsaturated, 2.5g Monounsaturated)
- 0mg Sodium
- 0g Carbohydrates
- 0g Protein
Related Questions
Is Canola Oil Keto-Friendly?
Yes, but this is dependent on the processing methods that create trans fats in the oil. Cold-pressed oil is better for you. The best oil for keto is MCT oil, but Coconut, Avocado, Extra-Virgin Olive Oil, and Butter are all keto-approved. Many oils listed here are keto-friendly as they use cold-pressed methods and use organic plants. Read the label to be sure.
Is Canola Oil Good for Salad Dressings?
Processed dressings can use processed oils with GMO ingredients; however, if you choose an organic, expeller oil, it can be a great ingredient to put in your homemade salad dressing. It adds beneficial omega-3 fatty acids to your diet.
Is Canola Oil Mayonnaise Gluten-Free?
Yes, some brands of canola oil mayonnaise, such as Spectrum Culinary Canola Mayonnaise, use pure expeller press oil and organic ingredients. It is certified gluten-free.