A little healthy oil does a body good.

The Good Oils: Canola Oil & Olive Oil Nutrition Comparison

Both canola oil and olive oil contain zero carb grams, zero cholesterol and also are negligible in protein, fiber and sugar. There are a lot of goose eggs there, aren't there?

But even though oils lack cholesterol - a common enemy of the daily diet, oils are chief contributors to heart disease and other medical woes. Therefore, foods containing zero cholesterol may contribute to high cholesterol levels in the blood.

And of course, it almost goes without saying that because oils are extreme in calories, they can quickly pack on pounds. Often times, it's the oils that we can't see that do the most damage - such as those that have been inserted into tasty bakery goodies.

When reaching for oil - because a little oil can be a good thing nutritionally speaking, we recommend olive oil - the extra virgin olive oil which is the first pressing of the olive. Another great choice is canola oil.

Nutrient	Canola Oil 1 Tablespoon	Canola Oil 1 cup	Canola Oil 1 Teaspoon	Olive Oil 1 Tablespoon	Olive Oil 1 Cup	Olive Oil 1 Teaspoon
Carbohydrate grams	0.00	0.00	0.00	0.00	0.00	0.00
Calories	124	1927	40	119	1909	40
Total lipid (fat) grams	14.00	218.00	4.50	13.50	216.00	4.50
Vitamin E mg	2.39	37.28	0.77	1.94	31.00	0.65
Vitamin K mcg	17.1	266.0	5.5	8.1	130.0	2.7
Cholesterol mg	0	0	0	0	0	0
Fatty acids, total monounsaturated grams	8.246	128.402	2.651	9.850	157.596	3.283
Fatty acids, total polyunsaturated grams	4.144	64.528	1.332	1.421	22.730	0.474
Fatty acids, total saturated grams	0.994	15.478	0.320	1.864	29.825	0.621

In Summary

A little oil in the daily diet contributes to good health but a lot of oil creates a downward spiral. Always - and we mean ALWAYS, measure out the amount of oil used. It may mean the difference between gaining a few pounds or not.

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