Is Canola Oil High in Unsaturated Fat? A Comprehensive Analysis

December 11, 2025 •

3 min read

According to the U.S. Canola Association, canola oil has the lowest amount of saturated fat among common cooking oils, at just 7%. So, is canola oil high in unsaturated fat? The data confirms that its remaining 93% is overwhelmingly comprised of healthy unsaturated fats, making it a powerful tool for a balanced diet.

Quick Summary

Canola oil is exceptionally high in healthy unsaturated fats, including a significant amount of monounsaturated fat (around 63%) and polyunsaturated fat (around 28%), with minimal saturated fat.

Key Points

High in Unsaturated Fat: Canola oil is composed of approximately 63% monounsaturated fat and 28% polyunsaturated fat, with just 7% saturated fat.
Balanced Omega Ratio: It provides a beneficial omega-6 to omega-3 fatty acid ratio of about 2:1, which is considered a healthier balance compared to many other vegetable oils.
Heart-Health Benefits: Replacing saturated fats with canola oil's unsaturated fats can help lower LDL cholesterol and reduce the risk of coronary heart disease.
Versatile for Cooking: With its neutral flavor and high smoke point (468°F), canola oil is suitable for a wide range of cooking methods.
Consider Processing: Most commercial canola oil is refined, which can reduce its antioxidant content. Cold-pressed or organic options are available.

The Fatty Acid Breakdown: What Makes Up Canola Oil?

To understand why canola oil is high in unsaturated fat, you must look at its fatty acid composition. Unsaturated fats are divided into two primary categories: monounsaturated and polyunsaturated. The American Heart Association recommends replacing saturated fats with these healthier alternatives to help reduce bad cholesterol levels.

Monounsaturated Fats: Canola oil is a particularly rich source of monounsaturated fats, containing approximately 63% of this beneficial fat. The primary monounsaturated fatty acid in canola oil is oleic acid, the same fat found abundantly in olive oil. Studies show that oleic acid is effective at lowering cholesterol levels.
Polyunsaturated Fats: Canola oil also contains a significant amount of polyunsaturated fats, comprising about 28% of its total fat content. This category is essential for providing the body with vital omega-3 and omega-6 fatty acids, which the body cannot produce on its own.

The Omega Ratio: An Advantage of Canola Oil

Within the polyunsaturated fat profile, the ratio of omega-6 to omega-3 fatty acids is crucial for health. Western diets often have a disproportionate ratio, with too many omega-6s and too few omega-3s, which can lead to inflammation. Canola oil offers a favorable omega-6 to omega-3 ratio, often cited as 2:1. This makes it a balanced choice for incorporating these essential fatty acids into your diet, unlike many other vegetable oils with much higher omega-6 to omega-3 ratios. The plant-based omega-3 in canola oil is alpha-linolenic acid (ALA), which offers health benefits.

Comparison of Common Cooking Oils

Choosing a cooking oil can be difficult with so many options available. Here is a comparison of canola oil against other popular oils based on their fatty acid content and smoke point {Link: Oklahoma State University http://canola.okstate.edu/canola-info/nutrition/Nutritionalprop.pdf}.

The Benefits of Canola Oil's Unsaturated Fat Profile

The high content of unsaturated fats in canola oil is the source of many of its health-promoting properties when used to replace fats high in saturated fat. The FDA allows a qualified health claim suggesting consuming about 1.5 tablespoons of canola oil daily may reduce the risk of coronary heart disease {Link: Oklahoma State University http://canola.okstate.edu/canola-info/nutrition/Nutritionalprop.pdf}. This is supported by its ability to lower LDL cholesterol. Clinical studies have shown canola oil use can lead to a notable drop in LDL cholesterol levels {Link: Oklahoma State University http://canola.okstate.edu/canola-info/nutrition/Nutritionalprop.pdf}. The presence of both omega-3 (ALA) and omega-6 fatty acids in a balanced ratio supports overall health. Canola oil contains Vitamin E. Some research suggests a benefit for managing blood sugar.

Potential Drawbacks and Considerations

While beneficial, there are considerations regarding canola oil's processing and sourcing {Link: Oklahoma State University http://canola.okstate.edu/canola-info/nutrition/Nutritionalprop.pdf}.

Refinement Process: Most commercial canola oil is refined, which can reduce beneficial compounds. Cold-pressed options exist.
GMO Concerns: A large portion of canola crops are genetically modified. Organic and non-GMO varieties are available.
Inflammatory Markers: Some animal studies have raised questions about heated canola oil and inflammation, but more human research is needed.

Conclusion

So, is canola oil high in unsaturated fat? Yes, with over 90% unsaturated fat, including significant monounsaturated and polyunsaturated fats. Its low saturated fat, balanced omega ratio, and versatility make it a popular and heart-healthy choice. While processing and GMOs are considerations, the nutritional benefits of its unsaturated fat profile are well-documented. For more information, consult resources like the American Heart Association.

The Verdict: Canola Oil's Fatty Acid Profile is Excellent for Health

Canola oil's high concentration of unsaturated fats makes it an excellent option for those seeking to reduce saturated fat intake and improve heart health.

How Canola Oil Improves Blood Cholesterol

Replacing saturated fats with canola oil's unsaturated fats can help lower bad LDL cholesterol and improve your overall lipid profile.

Canola Oil vs. Olive Oil: The Key Difference

While olive oil is higher in antioxidants, canola oil offers a better balance of omega-3 and omega-6 fatty acids and lower saturated fat content.

What are the two main types of unsaturated fat in canola oil?

Canola oil contains both monounsaturated fats (primarily oleic acid) and polyunsaturated fats (omega-3 and omega-6).

Cooking with Canola Oil: Versatility and Stability

Canola oil is versatile for various cooking methods due to its high smoke point and neutral flavor.

Canola Oil and Heart Health: FDA Endorsed

The FDA recognizes that replacing saturated fat with canola oil may reduce the risk of coronary heart disease.

Frequently Asked Questions

Canola oil is approximately 93% unsaturated fat, which is split between roughly 63% monounsaturated fat and 28% polyunsaturated fat.

Olive oil generally has a higher percentage of monounsaturated fat (about 75%) than canola oil (about 63%). However, canola oil has a lower saturated fat content and a more balanced omega-3 to omega-6 ratio.

Canola oil has a favorable omega-6 to omega-3 fatty acid ratio of approximately 2:1, which is considered nutritionally ideal compared to the disproportionate ratios in many other oils.

Yes, the high-heat refining process used for most canola oil can negatively impact the polyunsaturated fats, including omega-3s. For those concerned, cold-pressed versions retain more nutrients but have a lower smoke point.

While some animal studies have raised concerns, the consensus among major health organizations, including the FDA and American Heart Association, is that canola oil is a safe and healthy oil when consumed in moderation as part of a balanced diet.

Yes, numerous studies have shown that replacing saturated fats in the diet with canola oil can significantly help lower LDL ("bad") cholesterol levels, which is a major benefit for heart health.

Yes, refined canola oil has a high smoke point of 468°F (242°C), making it a stable and suitable oil for high-heat cooking methods like frying and sautéing.