What Is Canola oil and How Can I Use It?

Canola oil is easier to cook with than it looks. Here's how to choose, use, and store it, what to substitute, and 647 recipes to get you started.

Key Points

Canola is a neutral, low-cost, all-purpose oil from low-erucic-acid rapeseed; it adds no flavor.
Its smoke point near 400°F (204°C) handles searing, deep-frying, sauteing, and roasting.
The default oil when a recipe just says "oil," and it keeps cakes and muffins moist.
Swap one-for-one with vegetable, sunflower, or grapeseed oil; use olive oil only if you want flavor.
Store cool and dark; higher in polyunsaturated fat than olive oil, so it goes rancid faster once opened.

What is canola oil?

Canola oil is a neutral, all-purpose cooking oil pressed from the seeds of the canola plant, a type of rapeseed bred to be low in erucic acid. The name is a contraction of "Canadian oil," and Canada is still where much of the world's supply grows.

What makes it a kitchen workhorse is what it does not do. It has almost no flavor and no color to speak of, so it disappears into whatever you cook. When a recipe wants fat for function rather than taste, canola is usually the right call.

It is also cheap and sold everywhere, which is half the reason it ends up in so many pantries.

Cooking With Canola Oil

Canola has a smoke point around 400°F (204°C), high enough for searing, sauteing, deep-frying, and roasting. It will not smoke and turn acrid the way butter or unrefined oils do at high heat.

Its neutrality is the selling point in baking. It keeps cakes and muffins moist without adding any taste of its own, which is why it goes into things like Moist Chocolate Cake With Marshmallow Cream & Chocolate Frosting and Kumquat Cake. Swap in olive oil there and you would taste it.

For frying, the high smoke point and clean flavor make it a reliable choice, as in Best-Ever Crispy Fried Chicken. It also greases the pan for everyday work like Chicken Cheese Stuffed Poblano Peppers without fighting the seasonings.

Reach for it whenever a recipe just says "oil" and means a background fat.

Pairing and Common Mistakes

Because canola brings nothing to the flavor, it pairs with everything and clashes with nothing. That is its job. The mistake is expecting it to add character, then wondering why a vinaigrette tastes flat. For dressings and finishing, you want an oil with flavor, like extra-virgin olive oil.

The other mistake is reusing frying oil too many times. Each round of high heat breaks the oil down and lowers its smoke point. When it darkens, foams, or smells off, retire it.

Substitutes

Almost any neutral oil swaps in one for one: vegetable oil (often the same kind of blend), sunflower oil, or grapeseed oil. Refined peanut oil works for frying.

For baking, melted butter or a mild olive oil can stand in, though butter adds flavor and slightly changes texture. In a salad dressing, you can use a light olive oil if you want some taste, or keep it neutral with grapeseed.

Buying and Storing

Most canola on the shelf is refined, which is what gives it the high smoke point and long shelf life. Cold-pressed or "expeller-pressed" versions exist and have a faint nutty note, but the plain refined bottle is the all-purpose one.

Store it in a cool, dark cupboard with the cap tight. Canola is higher in polyunsaturated fat than olive oil, so it can go rancid faster once opened. An unopened bottle keeps about a year, and an opened one is best within a few months.

Rancid oil smells like crayons or old nuts. If you catch that, throw it out, because it will carry into the food.

Nutrition

Nutrition Facts

Serving Size 1 tablespoon (13g)

Amount per Serving

Calories 114Calories from Fat 117

% Daily Value *

Total Fat 13.0g 20%

Saturated Fat 1.0g 5%

Trans Fat 0.2g

Cholesterol 0mg 0%

Sodium 0mg 0%

Total Carbohydrate 0.0g 0%

Dietary Fiber 0g 0%

Sugars 0.0

Protein 0.0g

Vitamin A 0% Vitamin C 0%

Calcium 0% • Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Quick facts

Where to find canola oil: Canola oil is usually found in the oils section or aisle of the grocery store or supermarket.

Food group: Canola oil is a member of the Fats and Oils US Department of Agriculture nutritional food group.

In Chinese: 菜籽油
British (UK) term: Canola oil
en français: huile de canola
en español: aceite de canola

How much does canola oil weigh?

Amount	Weight
1 tablespoon	13 grams
1 teaspoon	4 grams
1 cup	218 grams

Fats and Oils

Lard 348 Mayonnaise 961 Salad dressing, mayonnaise style 49 Salad dressing, italian, low-fat 30 Peanut oil 594 Olive oil 6038 Olive oil, extra-virgin 1186 Sesame oil 1030 Sunflower oil 111 Salad dressing 65

Recipes using canola oil

There are 647 recipes that contain this ingredient.

Old-Style Wheat Biscuits

Old-style wheat biscuits: tender, fluffy whole-wheat biscuits made with canola oil and a quick buttermilk substitute. A homestyle baked good ready in 30 minutes flat.

Paneer Tikka

Paneer tikka, cubes of Indian paneer marinated in spiced yogurt with tandoori spices, chaat masala, ginger, and garlic, then pan-fried golden and served with peppers and onions. A vegetarian Indian classic.

Muffins, Blueberry

Light blueberry muffins use egg whites, egg substitute, and fat-free spread for tender, fruit-packed muffins with lemon-bright flavor. Two cups of fresh blueberries in every batch.

Whole Wheat One Bowl Chocolate Cake

Moist chocolate cake made healthier with whole wheat pastry flour, canola oil, and buttermilk. Hot coffee deepens chocolate flavor for 12 servings.

Mini Pancakes with Berry Sauce

Light mini pancakes made with yogurt and egg whites, served with a homemade cornstarch-thickened berry sauce. A leaner brunch stack that doesn't taste like a compromise.

Oatmeal Waffles/Pancakes

Oatmeal waffles or pancakes: hearty whole-wheat batter with quick oats, buttermilk, and a touch of molasses for warm depth. Heart-healthy breakfast made with egg substitute and canola oil.

Best Ever Pumpkin Muffins

Pumpkin muffins with cinnamon, golden raisins, and walnuts. Lightened up with skim milk, canola oil, and extra egg whites for a tender crumb without the butter weight.

Breakfast Lemon Pancakes

Lemon pancakes lightened with club soda and whipped egg whites. Tiny silver-dollar size, fragrant with fresh lemon zest, fluffy as a cloud.

Low-Fat Brownies

Satisfy your sweet tooth with this scrumptious low-fat snack which is perfect for dessert.

Lemon Blueberry Cake

Moist lemon blueberry cake with cornmeal, buttermilk, and fresh lemon zest. Bursting with 3 cups of blueberries, this from-scratch sheet cake has a golden crumb and bright citrus flavor in every slice.

Banana Chocolate Whole Wheat Bread

This banana bread satisfy your sweet tooth and the chocolate cravings at the same time.

Rainbow Blossom's Vegan Banana Muffins

Vegan banana muffins built on cornmeal, rice flour, and soy flour for a gluten-free, dairy-free, egg-free breakfast. Almonds and cinnamon add warmth, mashed banana sweetens.

Cocoa Cookies

Egg-free, dairy-free cocoa cookies made with silken tofu, soy milk, and applesauce. Soft, fudgy, and dusted with powdered sugar. A vegan chocolate cookie that nobody will guess is plant-based. Makes 3 dozen.

Almost Whole Wheat Lemon & Berry Muffins

Almost whole wheat lemon berry muffins blitz fresh lemon zest into the sugar for bright citrus flavor, then fold in raspberries or blueberries. Light, tangy buttermilk muffins with a wholesome whole-grain base.

Low-fat Double Chocolate Brownies

Low-fat double chocolate brownies that don't taste like a compromise: unsweetened chocolate, cocoa, and chocolate chips with applesauce standing in for most of the butter. Rich, fudgy, and made with whole wheat flour.

Turkey with Apricot Chardonnay Glaze

A delicious recipe for the perfect Thanksgiving dinner.

Upside Down Nectarine Muffins

Upside-down nectarine muffins with caramelized brown sugar tops, yogurt-tender crumb, and warm cinnamon spice. A lighter brunch treat that flips out beautifully every time.

Chewy Peanut Butter Cookies (Healthier Version)

Enjoy these delicious peanut butter cookies without feeling guilty, and these cookies are actually good for you.

Nancy's Pancakes

Nancy's pancakes: a 6-ingredient stovetop pancake recipe that produces tender, fluffy stacks every time. Diner-style flapjacks for any breakfast.

Double Chocolate Fudgy Brownies

Dense, fudgy brownies with melted chocolate and cocoa in the batter plus mini chocolate chips throughout. Made with just one egg and canola oil for an intensely chocolatey, chewy center.

Date Squares (Healthier Version)

Make the traditional date squares healthier by using some whole wheat flour, canola oil and applesauce. Super moist and tasty, great to enjoy at any time.

Moist Breakfast Apple Muffins

Moist breakfast apple muffins lightened with applesauce, buttermilk, and egg whites. Just two tablespoons of oil and chunks of fresh apple in every cinnamon-spiced bite.

Amazing Lemon Poppyseed Muffins with Lemon Glaze

Poppy seeds pop in this lemon poppyseed muffins with glaze recipe. Easy to make.

Lemon Meringue Tart

Whole Wheat Blueberry Yogurt Pancakes with Blueberry Sauce

These deliciously moist pancakes are so easy to make and also packed with goodness. You can find juicy blueberry bursts in every bite. A perfect breakfast with a cup of orange juice.

Lemon Cashew Rice (Nibu Daar Pullao)

This delicious side dish made of cashew nuts and basmati rice is a great companion to any meal.

Whole Wheat Zucchini Bread with Walnuts & Chocolate Chips

A delicious recipe uses up some of your troublesome zucchinis and makes you take a second look at these summer produce.

Buttermilk Whole Grain Pancakes

Get a powerful start to the day with these delicious and nutritious pancakes.

Homemade Pumpkin Spice Doughnuts

Homemade pumpkin spice doughnuts fried golden from a pumpkin puree dough warm with cinnamon, ginger, and nutmeg, then dipped in a maple glaze. Cake-style donuts for fall mornings and Thanksgiving dessert.

Chickpea Burgers

Packed with nutrients and the burger is also delicious. Serve these veggie burgers with whatever toppings you feel like.

Best Whole Wheat Chocolate Chip Cookies

Whole wheat chocolate chip cookies made lighter with canola oil, egg whites and whole wheat pastry flour. Chewy, lower-fat cookies with all the chocolate and none of the heaviness.

Sweet Justice Kung Pao Chicken

Traditional Chinese Recipe. You can cook this kung pao chicken in many ways, it depends on your own flavour, this sweet juistice should be loved by kids and women!

Fudgy Rocky Road Brownies

Adapted this recipe from Foodnetwork magazine, I made a few changes to make it a little healthier but still taste decadently delicious.

Chocolate Chip Mini Muffins

Chocolate chip mini muffins meet bright orange zest in a lighter bake using skim milk, canola oil, and egg substitute. The classic chocolate-orange pairing in two-bite form.

Pear & Lamb Kebabs With Harpoon Ale-Rosemary Pan Sauce

To make the kebabs, you’ll need eight 10-inch wooden or bamboo skewers, soaked in water for 20 minutes. Metal skewers may overcook the lamb, so use only metal if you like your meat well done.

Sesame-Crusted Tofu with Spicy Pineapple Noodles

This dish was my dinner yesterday, and it was quite tasty. Loved the sweet, sour and salty flavor, and the well balanced texture.

Delicious Apple-Carrot Muffins

Apple-carrot muffins with grated Granny Smith apple, fresh carrot, oats, raisins, and Grape-Nuts for crunch. Healthy egg-white muffins that taste like dessert.

Down-Home Fried Rice

A main dish fried rice packed with plump shrimp, smoky ham with a touch of Asian flare.

Amazing Chocolate Chip or Raisin Cookies (Low-Fat)

Soft oatmeal cookies studded with chocolate chips, made lighter with applesauce instead of excess butter. Crisp edges, chewy centers, under 150 calories each.

Buttermilk Pancakes

Classic buttermilk pancakes from scratch with tangy flavor and tender, fluffy texture. Let the batter rest for 10 minutes to activate the leavening for the lightest, most pillowy pancakes.

Fourth of July Flag Apple Tart

Instead of using cake mix to make a cake, we use whole wheat pastry flour to make a tart, and we fill up the tart with sliced apples, sprinkling with some sugar, after making this delicious and healthy apple tart, we decorate with fresh blueberries and strawberries. Definitely will impress everyone, and enjoy this delicious flag apple tart without guilt.