KETO VERDICTMODERATE
Zero-carb and neutral-tasting, but highly refined and relatively high in polyunsaturates. An acceptable backup for medium–high heat when better options (avocado/olive/tallow) aren’t available.
Is Canola Oil Keto?
Cooking Oils
Zero-carb and neutral-tasting, but highly refined and relatively high in polyunsaturates. An acceptable backup for medium–high heat when better options (avocado/olive/tallow) aren’t available.
Each 100g serving has 0g net carbs, so measure portions carefully to stay keto.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Zero net carbs: pure fat fits ketogenic macros
- High smoke point (~400°F/204°C) for medium–high heat applications
- Contains some omega-3 (ALA), though still PUFA-heavy overall
- Widely available and budget-friendly
- Neutral flavor works in mayo/dressings when taste neutrality is desired
- Useful as a backup when preferred fats aren’t on hand
HEALTH BENEFITS
- Provides vitamin E and fat for absorption of A, D, E, K
- Neutral flavor can increase veggie intake via dressings/roasting
- Replacing trans/sugary toppings with oil can improve satiety
- Some ALA omega-3 content compared with many seed oils
- Can help meet energy needs on very low-carb days
- May be lipid-neutral in moderation for many people
PREPARATION SUGGESTIONS
MEDIUM–HIGH HEAT COOKING
Sauté meats or low-carb veggies at moderate temperatures when premium oils aren’t available.
PAN-SEARING
Sear chicken or fish at medium–high heat; avoid smoking by not overheating.
SALAD DRESSING
Whisk with vinegar, mustard, and herbs for a neutral vinaigrette.
ROASTING
Toss broccoli or cauliflower florets lightly before oven-roasting.
BAKING
Use in keto recipes calling for ‘vegetable oil’; combine with butter for flavor.
BUDGET COOKING
Compromise choice when cost is key; rotate with more stable fats when possible.