Is Canola Oil Keto?

The Ingredient Breakdown

When evaluating a product for the ketogenic diet, we look strictly at the carbohydrate count and the presence of hidden sugars or starches. Based on the ingredient profile provided—100% EXPELLER PRESSED CANOLA OIL, SOY LECITHIN, WATER, and PROPELLANT—this product passes the keto test with flying colors.

The primary ingredient, 100% EXPELLER PRESSED CANOLA OIL, is a refined fat. The 'expeller pressed' designation is a positive sign, indicating that the oil was extracted mechanically without the use of chemical solvents like hexane. This suggests a higher quality extraction process, though the oil is still highly refined compared to something like extra virgin olive oil.

SOY LECITHIN acts as an emulsifier. It is a common food additive derived from soybeans and is used to keep the water and oil from separating, especially in spray formulations. Lecithin is essentially a fat, and it contains negligible carbohydrates, so it poses no threat to ketosis. Finally, WATER and PROPELLANT are listed. In an aerosol or spray version of canola oil, these are necessary for the mechanics of the spray. They contribute virtually zero calories or carbs to the food you are cooking, as they are dispersed in microscopic amounts.

Nutritional Value

From a macronutrient standpoint, Canola Oil is almost entirely fat. A standard serving size (one tablespoon) typically contains about 120-124 calories and 14 grams of fat. Crucially for the keto dieter, it contains 0 grams of carbohydrates, 0 grams of protein, and 0 grams of sugar.

The ketogenic diet relies on keeping daily carbohydrate intake low (usually under 20-50 grams) to maintain a state of ketosis. Because Canola Oil has zero carbs, it does not impact your blood sugar or insulin levels. This makes it a 'free' fat that can be used for cooking, dressing salads, or spraying on pans without adding to your daily carb limit. However, it is calorie-dense, so while it fits the macros, portion control is still relevant for those tracking total caloric intake for weight loss.