How many calories are in one tablespoon of canola oil?

Canola oil has 124 calories per tablespoon or 886 calories for every 100 grams. Most of its calories are from fat.

How much protein is in one tablespoon of canola oil?

Canola oil is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in canola oil?

Canola oil is a source of Vitamin E.

Does canola oil contain omega 3 fatty acids?

Canola oil is a great source of healthy omega-3 fatty acids, containing a total of 0.36 grams for every tablespoon. It contains significant amounts of alpha linoleic acid.

What's similar to canola oil in cooking?

Vegetable oil are similar to, or commonly paired with canola oil in cooking and recipes.

Food with Nutrition Similar to Canola Oil

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Summary
Similar vegan
Similar meats
Similar dairy
Other Similar Foods

Canola Oil source

Similar to Canola Oil

A common oil, canola oil is an excellent source of Vitamin E. It also has significant amounts of trans fat. One tablespoon of canola oil contains about 124 calories.

Olive oil is similar to canola oil nutritionally.

The closest vegan nutritional substitutes to canola oil include olive oil, sesame oil and flaxseed oil.

We compared the key nutrients in canola oil (Vitamin E and trans fat) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

vegan: Olive Oil, Sesame Oil, Flaxseed Oil, Coconut Oil, Almond Milk, Almonds, Chocolate Hazelnut Spread, Soybean Oil, Macaroons, Olives

meats: Bacon

dairy and eggs: Butter, Unsalted, Whipping Cream, Cream Cheese, Sour Cream, Heavy Cream, Semisweet Chocolate

other: Vegetable Oil, Margarine

The details of the top 20 foods most nutritionally similar to canola oil are below.

vegan

There are quite a few vegan foods that offer similar nutritional benefits to canola oil. Olive oil, sesame oil, flaxseed oil, coconut oil and almond milk are all high in Vitamin E and or trans fat.

Olive Oil

Similarity: > 90%

Olive oil is also high in saturated fat and Vitamin E. Also, olive oil contains more iron than canola oil.

For 100 grams of canola oil and olive oil:

Canola Oil (7 tbsps)		Olive Oil (7 tbsps)
22	Vitamin E (MG)	14
0.77	trans fat (G)	0

However, canola oil does contain more trans fat than olive oil by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	884
6.5	saturated fat (G)	14
22	Vitamin E (MG)	14
0	calcium (MG)	1
0	iron (MG)	0.56
0	potassium (MG)	1

0.924 | 0.924 | 3.1 Complete Comparison:
Olive Oil vs. Canola Oil

Sesame Oil

Similarity: 78%

Sesame oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of canola oil and sesame oil:

Canola Oil (7 tbsps)		Sesame Oil (7 tbsps)
22	Vitamin E (MG)	1.4
0.77	trans fat (G)	0

View More
0.779 | 0.779 | 1.69 Complete Comparison:
Sesame Oil vs. Canola Oil

Flaxseed Oil

Similarity: 76%

Flaxseed oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of canola oil and flaxseed oil:

Canola Oil (7 tbsps)		Flaxseed Oil (7 tbsps)
22	Vitamin E (MG)	0.47
0.77	trans fat (G)	0.09

However, canola oil does contain more trans fat and Vitamin E than flaxseed oil by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	884
0	protein (G)	0.11
6.5	saturated fat (G)	9
22	Vitamin E (MG)	0.47
0	calcium (MG)	1

0.756 | 0.756 | 1.59 Complete Comparison:
Flaxseed Oil vs. Canola Oil

Coconut Oil

Similarity: 75%

Coconut oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of canola oil and coconut oil:

Canola Oil (7 tbsps)		Coconut Oil (7 tbsps)
22	Vitamin E (MG)	0.11
0.77	trans fat (G)	0.03

However, canola oil does contain more trans fat and Vitamin E than coconut oil by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	892
6.5	saturated fat (G)	82
22	Vitamin E (MG)	0.11
0	calcium (MG)	1
0	iron (MG)	0.05

0.748 | 0.748 | 1.47 Complete Comparison:
Coconut Oil vs. Canola Oil

Almond Milk

Similarity: 62%

Almond milk contains nutrients similar to canola oil, but in smaller amounts overall. Moreover, almond milk contains more dietary fiber, Vitamin D, calcium, iron and potassium than canola oil.

For 100 grams of canola oil and almond milk:

Canola Oil (7 tbsps)		Almond Milk (3/8 cup)
22	Vitamin E (MG)	6.3
0.77	trans fat (G)	0

A higher water content, almond milk is less nutritionally dense than canola oil. Canola oil does contain more trans fat and Vitamin E than almond milk by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	15
0	dietary fiber (G)	0.2
0	sugar (G)	0.81
0	protein (G)	0.4
6.5	saturated fat (G)	0.08
0	Vitamin D (IU)	41
22	Vitamin E (MG)	6.3
0	calcium (MG)	184
0	iron (MG)	0.28
0	potassium (MG)	67
0	riboflavin (MG)	0.01
0	niacin (MG)	0.07
0	pantothenic acid (MG)	0.01
0	folate (UG)	1

0.624 | 0.624 | 0.86 Complete Comparison:
Almond Milk vs. Canola Oil

Almonds

Similarity: 61%

More nutritionally dense than canola oil, almonds are also high in Vitamin E and contains some of the same nutrients. Moreover, almonds contains more dietary fiber, protein, calcium and iron than canola oil.

For 100 grams of canola oil and almonds:

Canola Oil (7 tbsps)		Almonds (3/4 cup)
22	Vitamin E (MG)	26
0.77	trans fat (G)	0.02

However, canola oil does contain more trans fat than almonds by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	579
0	dietary fiber (G)	13
0	sugar (G)	4.4
0	protein (G)	21
6.5	saturated fat (G)	3.8
22	Vitamin E (MG)	26
0	calcium (MG)	269
0	iron (MG)	3.7
0	potassium (MG)	733
0	thiamin (MG)	0.21
0	riboflavin (MG)	1.1
0	niacin (MG)	3.6
0	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.14
0	folate (UG)	44

0.609 | 0.609 | 8.65 Complete Comparison:
Almonds vs. Canola Oil

Chocolate Hazelnut Spread

Similarity: 60%

Chocolate hazelnut spread is also high in saturated fat and contains some of the same nutrients. Moreover, chocolate hazelnut spread contains more dietary fiber, protein, calcium and iron than canola oil.

For 100 grams of canola oil and chocolate hazelnut spread:

Canola Oil (7 tbsps)		Chocolate Hazelnut Spread (2.75 servings)
22	Vitamin E (MG)	5
0.77	trans fat (G)	0

However, canola oil does contain more trans fat and Vitamin E than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	539
0	dietary fiber (G)	5.4
0	sugar (G)	54
0	protein (G)	5.4
6.5	saturated fat (G)	28
0	Vitamin A (UG)	1
22	Vitamin E (MG)	5
0	calcium (MG)	108
0	iron (MG)	4.4
0	potassium (MG)	407
0	thiamin (MG)	0.09
0	riboflavin (MG)	0.17
0	niacin (MG)	0.43
0	pantothenic acid (MG)	0.36
0	Vitamin B6 (MG)	0.08
0	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.603 | 0.603 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Canola Oil

Soybean Oil

Similarity: 59%

Soybean oil is also high in saturated fat and Vitamin E.

For 100 grams of canola oil and soybean oil:

Canola Oil (7 tbsps)		Soybean Oil (7 tablespoons)
22	Vitamin E (MG)	8.2
0.77	trans fat (G)	0.68

However, canola oil

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	884
6.5	saturated fat (G)	15
22	Vitamin E (MG)	8.2
0	iron (MG)	0.02

0.59 | 0.59 | 2.99 Complete Comparison:
Soybean Oil vs. Canola Oil

Macaroons

Similarity: 53%

Macaroons are also high in saturated fat and contains some of the same nutrients. Moreover, macaroons contains more dietary fiber, protein, calcium and iron than canola oil.

For 100 grams of canola oil and macaroons:

Canola Oil (7 tbsps)		Macaroons (4 cookies)
22	Vitamin E (MG)	0.19
0.77	trans fat (G)	0

However, canola oil does contain more trans fat and Vitamin E than macaroons by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	460
0	dietary fiber (G)	5.1
0	sugar (G)	45
0	protein (G)	3
6.5	saturated fat (G)	20
22	Vitamin E (MG)	0.19
0	calcium (MG)	5
0	iron (MG)	0.82
0	potassium (MG)	123
0	thiamin (MG)	0.02
0	riboflavin (MG)	0.06
0	niacin (MG)	0.22
0	Vitamin B6 (MG)	0.1
0	folate (UG)	3

0.529 | 0.529 | 1.8 Complete Comparison:
Macaroons vs. Canola Oil

Olives

Similarity: < 50%

Olives are also high in and contains some of the same nutrients. Moreover, olives contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than canola oil.

For 100 grams of canola oil and olives:

Canola Oil (7 tbsps)		Olives (12 tbsps)
22	Vitamin E (MG)	1.7
0.77	trans fat (G)	0

A higher water content, olives is less nutritionally dense than canola oil. Canola oil does contain more trans fat and Vitamin E than olives by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	116
0	dietary fiber (G)	1.6
0	protein (G)	0.84
6.5	saturated fat (G)	2.3
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	17
22	Vitamin E (MG)	1.7
0	calcium (MG)	88
0	iron (MG)	6.3
0	potassium (MG)	8
0	thiamin (MG)	0
0	niacin (MG)	0.04
0	pantothenic acid (MG)	0.02
0	Vitamin B6 (MG)	0.01

0.487 | 0.487 | 1.02 Complete Comparison:
Olives vs. Canola Oil

meats

Bacon

Similarity: 74%

Bacon is also high in saturated fat and contains some of the same nutrients. Moreover, bacon contains more Vitamin A, iron, potassium, niacin and Vitamin B12 than canola oil.

For 100 grams of canola oil and bacon:

Canola Oil (7 tbsps)		Bacon (3.5 ounces)
22	Vitamin E (MG)	0
0.77	trans fat (G)	0

However, canola oil does contain more trans fat and Vitamin E than bacon by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	898
0	protein (G)	0.07
6.5	saturated fat (G)	32
0	Vitamin A (UG)	11
22	Vitamin E (MG)	0
0	calcium (MG)	1
0	iron (MG)	0.13
0	potassium (MG)	15
0	thiamin (MG)	0
0	riboflavin (MG)	0.02
0	niacin (MG)	0.73
0	pantothenic acid (MG)	0.01
0	Vitamin B6 (MG)	0.01
0	Vitamin B12 (UG)	0.09

0.743 | 0.743 | 1.72 Complete Comparison:
Bacon vs. Canola Oil

dairy and eggs

Several dairy or egg products offer similar nutrients to canola oil including butter, unsalted, whipping cream, cream cheese, sour cream and heavy cream.

Butter, Unsalted

Similarity: 66%

Butter, unsalted is also high in saturated fat and contains some of the same nutrients. Moreover, butter, unsalted contains more protein, Vitamin A, calcium, potassium and riboflavin than canola oil.

For 100 grams of canola oil and butter, unsalted:

Canola Oil (7 tbsps)		Butter, Unsalted (20 pats)
22	Vitamin E (MG)	2.3
0.77	trans fat (G)	0

However, canola oil does contain more trans fat and Vitamin E than butter, unsalted by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	717
0	sugar (G)	0.06
0	protein (G)	0.85
6.5	saturated fat (G)	50
0	Vitamin A (UG)	684
22	Vitamin E (MG)	2.3
0	calcium (MG)	24
0	iron (MG)	0.02
0	potassium (MG)	24
0	thiamin (MG)	0.01
0	riboflavin (MG)	0.03
0	niacin (MG)	0.04
0	pantothenic acid (MG)	0.11
0	Vitamin B6 (MG)	0
0	folate (UG)	3
0	Vitamin B12 (UG)	0.17

0.657 | 0.657 | 2.84 Complete Comparison:
Butter, Unsalted vs. Canola Oil

Whipping Cream

Similarity: 58%

Whipping cream is also high in saturated fat and contains some of the same nutrients. Moreover, whipping cream contains more protein, Vitamin A, Vitamin D and calcium than canola oil.

For 100 grams of canola oil and whipping cream:

Canola Oil (7 tbsps)		Whipping Cream (1.75 cup)
22	Vitamin E (MG)	0.64
0.77	trans fat (G)	0

However, canola oil does contain more trans fat and Vitamin E than whipping cream by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	257
0	sugar (G)	8
0	protein (G)	3.2
6.5	saturated fat (G)	14
0	Vitamin A (UG)	188
0	Vitamin D (IU)	16
22	Vitamin E (MG)	0.64
0	calcium (MG)	101
0	iron (MG)	0.05
0	potassium (MG)	147
0	thiamin (MG)	0.04
0	riboflavin (MG)	0.07
0	niacin (MG)	0.07
0	pantothenic acid (MG)	0.31
0	Vitamin B6 (MG)	0.04
0	folate (UG)	3
0	Vitamin B12 (UG)	0.29

0.576 | 0.576 | 1.68 Complete Comparison:
Whipping Cream vs. Canola Oil

Cream Cheese

Similarity: 56%

Cream cheese is also high in saturated fat and contains some of the same nutrients. Moreover, cream cheese contains more protein, trans fat, Vitamin A and calcium than canola oil.

For 100 grams of canola oil and cream cheese:

Canola Oil (7 tbsps)		Cream Cheese (7 tbsps)
22	Vitamin E (MG)	0.86
0.77	trans fat (G)	1.2

However, canola oil does contain more Vitamin E than cream cheese by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	350
0	sugar (G)	3.8
0	protein (G)	6.2
6.5	saturated fat (G)	20
0	Vitamin A (UG)	308
22	Vitamin E (MG)	0.86
0	calcium (MG)	97
0	iron (MG)	0.11
0	potassium (MG)	132
0	thiamin (MG)	0.02
0	riboflavin (MG)	0.23
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.52
0	Vitamin B6 (MG)	0.06
0	folate (UG)	9
0	Vitamin B12 (UG)	0.22

0.564 | 0.564 | 2.44 Complete Comparison:
Cream Cheese vs. Canola Oil

Sour Cream

Similarity: 55%

Sour cream is also high in saturated fat and contains some of the same nutrients. Moreover, sour cream contains more protein, Vitamin C, Vitamin A and calcium than canola oil.

For 100 grams of canola oil and sour cream:

Canola Oil (7 tbsps)		Sour Cream (8 tbsps)
22	Vitamin E (MG)	0.38
0.77	trans fat (G)	0.8

However, canola oil does contain more Vitamin E than sour cream by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	198
0	sugar (G)	3.4
0	protein (G)	2.4
6.5	saturated fat (G)	10
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	124
22	Vitamin E (MG)	0.38
0	calcium (MG)	101
0	iron (MG)	0.07
0	potassium (MG)	125
0	thiamin (MG)	0.02
0	riboflavin (MG)	0.17
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.04
0	folate (UG)	6
0	Vitamin B12 (UG)	0.21

0.553 | 0.553 | 1.52 Complete Comparison:
Sour Cream vs. Canola Oil

Heavy Cream

Similarity: 54%

Heavy cream is also high in saturated fat and contains some of the same nutrients. Moreover, heavy cream contains more protein, trans fat, Vitamin A and Vitamin D than canola oil.

For 100 grams of canola oil and heavy cream:

Canola Oil (7 tbsps)		Heavy Cream (7/8 cup)
22	Vitamin E (MG)	0.92
0.77	trans fat (G)	1.2

However, canola oil does contain more Vitamin E than heavy cream by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	340
0	sugar (G)	2.9
0	protein (G)	2.8
6.5	saturated fat (G)	23
0	Vitamin C (MG)	0.6
0	Vitamin A (UG)	411
0	Vitamin D (IU)	63
22	Vitamin E (MG)	0.92
0	calcium (MG)	66
0	iron (MG)	0.1
0	potassium (MG)	95
0	thiamin (MG)	0.02
0	riboflavin (MG)	0.19
0	niacin (MG)	0.06
0	pantothenic acid (MG)	0.5
0	Vitamin B6 (MG)	0.04
0	folate (UG)	4
0	Vitamin B12 (UG)	0.16

0.544 | 0.544 | 2.32 Complete Comparison:
Heavy Cream vs. Canola Oil

Semisweet Chocolate

Similarity: 54%

Semisweet chocolate is also high in saturated fat and contains some of the same nutrients. Moreover, semisweet chocolate contains more dietary fiber, protein, calcium and iron than canola oil.

For 100 grams of canola oil and semisweet chocolate:

Canola Oil (7 tbsps)		Semisweet Chocolate (7 tbsps)
22	Vitamin E (MG)	0
0.77	trans fat (G)	0.04

However, canola oil does contain more trans fat and Vitamin E than semisweet chocolate by weight.

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	517
0	dietary fiber (G)	6.7
0	sugar (G)	53
0	protein (G)	4.4
6.5	saturated fat (G)	16
22	Vitamin E (MG)	0
0	calcium (MG)	34
0	iron (MG)	2.9

0.539 | 0.539 | 1.48 Complete Comparison:
Semisweet Chocolate vs. Canola Oil

other

Vegetable Oil

Similarity: 83%

Vegetable oil is also high in saturated fat and contains some of the same nutrients.

For 100 grams of canola oil and vegetable oil:

Canola Oil (7 tbsps)		Vegetable Oil (7 tablespoons)
22	Vitamin E (MG)	3.8
0.77	trans fat (G)	0

884	calories (KCAL)	862
6.5	saturated fat (G)	8.2
22	Vitamin E (MG)	3.8

View More
0.828 | 0.828 | 1.96 Complete Comparison:
Vegetable Oil vs. Canola Oil

Margarine

Similarity: 65%

Margarine is also high in saturated fat and Vitamin E. Moreover, margarine contains more trans fat, Vitamin A, calcium, potassium and riboflavin than canola oil.

For 100 grams of canola oil and margarine:

Canola Oil (7 tbsps)		Margarine (7 tbsps)
22	Vitamin E (MG)	9
0.77	trans fat (G)	15

However, canola oil

Here is a comparison of the rest of nutrients:

884	calories (KCAL)	717
0	protein (G)	0.16
6.5	saturated fat (G)	15
0	Vitamin C (MG)	0.2
0	Vitamin A (UG)	819
22	Vitamin E (MG)	9
0	calcium (MG)	3
0	iron (MG)	0.06
0	potassium (MG)	18
0	thiamin (MG)	0.01
0	riboflavin (MG)	0.04
0	niacin (MG)	0.02
0	Vitamin B6 (MG)	0.01
0	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.648 | 0.648 | 4.09 Complete Comparison:
Margarine vs. Canola Oil

Other Nutritional Substitutes

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