Canola oil is a light, neutral-flavored cooking oil derived from rapeseed, commonly used for baking, sautéing, and dressings. It offers omega-3 fatty acids and other healthy fats.
Why it's good in pregnancy
Omega-3 fatty acids support your baby's brain and eye development, while healthy fats overall help with the absorption of fat-soluble vitamins. Using canola oil in place of less healthy fats can be a simple way to support a balanced pregnancy diet.
Key nutrients
Omega-3Supports your baby's brain and eye development throughout pregnancy.
Healthy FatsHelps your body absorb fat-soluble vitamins and provides steady energy.
Serving ideas
Used for sautéing vegetables
Whisked into a homemade salad dressing
Used in baking muffins or breads
Added to a marinade for cooked meats
Used for light pan-frying
Safety
Store canola oil in a cool, dark place away from direct heat and light, which can cause it to degrade over time. Keep the bottle tightly sealed after each use to protect it from oxidation. Use fresh oil rather than any that smells rancid or has been stored past its recommended shelf life. Choose cold-pressed or minimally processed versions if you prefer a less refined option.
Common questions
Is canola oil safe during pregnancy?Yes, canola oil used in normal cooking amounts is a safe and healthy fat choice during pregnancy.
Does canola oil provide enough omega-3s on its own?It contributes some omega-3s, but pairing it with other sources like fish or flaxseed can help you meet overall needs.
Is canola oil better than butter during pregnancy?Both can fit into a balanced diet, but canola oil offers more unsaturated fats, which are generally considered a heart-healthy choice.
Did you know?
Canola oil was developed from rapeseed and bred to have lower levels of certain naturally occurring compounds.
It has one of the lowest saturated fat contents among common cooking oils.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.