Canola oil
Checked by us One serving: 9.2 g (about 2 teaspoons) · 81 kcal
Lots of omega-3: ALA.
Nothing to watch for most people.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (9.2 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
842 mg in one serving: 53% of the 1,600 mg a day men need, 77% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.59 mg in one serving: 11% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
6.57 µg in one serving: 5% of the 120 µg a day men need, 7% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
0.02 mg in one serving: under 1% of the 550 mg a day men need, under 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
0 mg in one serving: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0 mg in one serving: under 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Magnesium
Your muscles and nerves need it to work.
Learn more
0 mg in one serving: under 1% of the 400 mg a day men need, under 1% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0 mg in one serving: under 1% of the 16 mg a day men need, under 1% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
0 mg in one serving: under 1% of the 3,400 mg a day men need, under 1% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0 g in one serving: under 1% of the 56 g a day men need, under 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0 mg in one serving: under 1% of the 11 mg a day men need, under 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Watch out
How we counted this
You’d need about 42 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 2.13 µg (3-MCPD equivalents)
How we got this
A serving a day adds 4.3–15% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 37–40% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 610 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 390 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. About 607 g of canola oil eaten alone in a day would reach it (461 g at the highest single analysis, 304 ng/g). A serving carries 2.13 µg, 1.5% of it, and adds 4.3-15.2% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. Health Canada pilot survey, two brands bought in Ottawa in 2011 and 2013.
1 other measurement of this food, same verdict
You’d need about 42 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 2.14 µg (3-MCPD equivalents)
How we got this
A serving a day adds 4.4–15% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 37–40% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 600 g a day would reach the limit.
Why this rating: Eating it daily comes to 9 g a day, which stays within the 390 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. EFSA's European mean for rapeseed oil (294 results) is 232 µg/kg, so about 603 g of oil eaten alone in a day would reach it (222 g at the 95th percentile, 630 µg/kg). A serving carries 2.14 µg, 1.5% of it, and adds 4.4-15.3% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. European data, shown beside the Canadian figures, not averaged with them. The mean is close to the Canadian retail mean for the same oil type (231 ng/g).
Glycidyl esters (glycidol)
Nothing to watchHealth Canada pilot, Ottawa retail canola oils 2011 and 2013You’d need about 5 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 14–21% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.92 µg (glycidol equivalents)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving carries 2.92 µg, 0.0417 µg/kg body weight/day, a margin of 244,750 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 14-21% to it, short of doubling (the highest single analysis, 678 ng/g, would add up to 44%). Health Canada pilot survey, Ottawa retail, 2011 and 2013.
1 other measurement of this food, same verdict
You’d need about 10 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 7.3–11% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 1.53 µg (glycidol equivalents)
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving of rapeseed oil carries 1.53 µg, 0.022 µg/kg body weight/day, a margin of 467,015 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 7.3-11% to it, short of doubling. European data (290 results, 49% below detection), shown beside the Canadian figures, not averaged with them.
Checked for erucic acid and mineral oil aromatic hydrocarbons: fine at normal amounts.
You’d need more than 100 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 0.92 mg (erucic acid)
How we got this
4,900 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable daily intake for erucic acid is 7 mg/kg body weight/day (2016), 490 mg a day for 70 kg. Canadian No. 1 canola oil averages 0.01% erucic acid (Canadian Grain Commission, 2024 harvest samples, oil extracted from the seed, not retail oil), so about 4,900 g of oil eaten alone in a day would reach the limit. A serving carries 0.92 mg, 0.19% of it. Average intake across all age groups is 0.3 (lower bound) to 4.4 (upper bound) mg/kg body weight/day, adults not separated, and the 95th percentile for infants and other children reaches the limit.
Canadian Grain Commission. Quality of Canadian canola, 2024 harvest (Harvest Sample Program) · grade B
1 other measurement of this food, same verdict
You’d need about 41 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 11.8 mg (erucic acid, lower bound)
How we got this
380 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2016 occurrence data, relayed by the UK Food Standards Agency, give a mean of 1,285 mg/kg (lower bound) to 5,215 (upper bound) for rapeseed oil, from 5,832 results. Against the 490 mg daily limit, about 381 g of oil eaten alone in a day would reach it at the lower bound and 94 g at the upper. A serving carries 11.8-48.0 mg, 2.4-9.8% of the limit. More than 80% of results were below the limit of quantification, so the upper bound mostly reflects that limit, not a measurement. This European market figure sits beside the Canadian one, not averaged with it, and runs 13-52 times higher.
Mineral oil aromatic hydrocarbons (MOAH)
Nothing to watchRated without the share a serving adds to an average adult’s intake: the dataset stores no figure to print for this measurement.
Learn more
How we got this
The dataset’s rating: Nothing to watch: rated by margin of exposure
No cap: MOAH (mineral oil aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure, using EFSA 2023's surrogate reference point of 0.49 mg/kg body weight/day for the 3+-ring fraction; a margin of 10,000 or higher is low concern. A serving carries 0.7-12.2 µg MOAH. If 10% of MOAH is 3+-ring (EFSA's first scenario) the serving's own margin is 28,002 at the upper bound; at 1% (second scenario), 280,016. Against EFSA's adult average total-MOAH exposure of 0.0004 to 0.006 mg/kg body weight/day, a serving adds 0.18-43.7%, short of doubling; the range is wide because it pairs the serving's lowest figure with the highest background and its highest with the lowest. European data (edible rapeseed oil, 340 samples, 97% below detection), not Canadian retail.
For some people
Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Canola oil is a rich source of vitamin K1: the Institute of Medicine puts soybean and canola oils above 100 µg per 100 g, corn oil under 5 (2001). A serving of canola oil carries about 6.6 µg of vitamin K1, against an adequate intake of 120 µg a day for men and 90 for women. A flag for consistency, not a cap.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 6.6 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
0 g of sugar in a 9.2 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Context hazard (EFSA 2023 no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'): a serving = 0.033-0.065 mg = 0.00047-0.00093 mg/kg body weight/day; MoE against the NOAEL 254,066-503,849. No cap.
Shown as context, not rated: PAH4 (four polycyclic aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure (EFSA 2008 reference point 0.34 mg/kg body weight/day; a margin of 10,000 or higher is low concern). In the CFIA 2018-19 survey of Canadian retail oils, canola oils had the lowest detection rate (18%) and the lowest average and maximum (0.02 and 0.03 ppb toxic equivalents). A serving at the mean of the positive samples carries 0.00018 µg toxic equivalents, negligible next to any dietary background, and CFIA and Health Canada deemed all levels safe. The survey reports a toxic-equivalent sum, not the plain PAH4 sum that a margin of exposure needs, so the figure is indicative only.
Shown as context, not rated: WHO (2023) advises no more than 1% of total energy from trans fat, and Health Canada's public-health objective is less than 1%; on a 2,000 kcal diet that is 2.22 g a day. A serving carries 0.036 g, 1.6% of it. This is the trans fat formed when oil is refined, not from partially hydrogenated oil; Health Canada's 2017 notice puts non-hydrogenated refined oils at generally less than 2% of the oil.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 9.2 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For omega-3: ALA: no other butters, oils and dressings we’ve checked give clearly more, in the same 9.2 g.
None of the 3 other butters, oils and dressings we could compare gives clearly more nutrients per serving.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
None of the 3 other butters, oils and dressings we could compare gives clearly more nutrients, protein and fibre per calorie.
None of the 3 other butters, oils and dressings we could compare gives clearly more protein, and more calories, per 100 g.
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Vegetable oil, canola (refined)
How the serving was set: 10 mL = 9.21 g (Health Canada TRA H.2 'Vegetable oil, including liquid coconut oil', 10 mL, label '2 tsp (10 mL)'; grams from USDA SR Legacy household measures: 1 cup = 218 g, 1 US cup = 236.588 mL)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 9.137 g | 0.84 g | 1.03 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Calcium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 mg | 0 mg | 0 mg | copy of USDA · not used | Canadian Nutrient File 2026 #451 | C | |
| Carbohydrate | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Choline | 0.2 mg | 0.02 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Energy | 884 kcal | 81.42 kcal | – | FDC Energy (kcal), SR Legacy used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Fat | 100 g | 9.21 g | 11.31 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 99.9 g | 9.2 g | 11.3 g | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Fatty acids, total saturated | 6.61 g | 0.61 g | 0.75 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Fibre | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Folate | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Iron | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0.1 mg | 0.01 mg | 0.01 mg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Magnesium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Niacin (B3, niacin equivalents) | 0 mg | 0 mg | 0 mg | listed used | Canadian Nutrient File 2026 #451 | C |
| Phosphorus | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Potassium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Protein | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Riboflavin (B2) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Selenium | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Sodium | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Sugars | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Thiamin (B1) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Vitamin B6 | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Vitamin E | 17.3 mg | 1.59 mg | 1.96 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| 22.21 mg | 2.05 mg | 2.51 mg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Vitamin K1 | 71.3 µg | 6.57 µg | 8.07 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 112.5 µg | 10.36 µg | 12.73 µg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Water | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Zinc | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Copper | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0.01 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #17-041 | C | |
| Ash | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Energy | 3,699 kj | 340.68 kj | 418.44 kj | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Total fat (NLEA) | 94.5 g | 8.7 g | 10.69 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocopherol, gamma | 41.3 mg | 3.8 mg | 4.67 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocopherol, delta | 1.48 mg | 0.14 mg | 0.17 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocotrienol, beta | 8.07 mg | 0.74 mg | 0.91 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Folate, food | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Folate, DFE | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Betaine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Fatty acids, total trans | 0.395 g | 0.04 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 14:0 | 0.047 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 16:0 | 3.86 g | 0.36 g | 0.44 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 18:0 | 1.66 g | 0.15 g | 0.19 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 20:0 | 0.537 g | 0.05 g | 0.06 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| MUFA 18:1 | 61.744 g | 5.69 g | 6.98 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 18:2 | 19.005 g | 1.75 g | 2.15 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 18:3 | 9.137 g | 0.84 g | 1.03 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| SFA 22:0 | 0.27 g | 0.02 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 16:1 | 0.214 g | 0.02 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 20:1 | 1.317 g | 0.12 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Stigmasterol | 2.38 mg | 0.22 mg | 0.27 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Campesterol | 260 mg | 23.95 mg | 29.41 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Brassicasterol | 78.2 mg | 7.2 mg | 8.85 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Beta-sitosterol | 368 mg | 33.89 mg | 41.63 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Campestanol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Fatty acids, total monounsaturated | 62.6 g | 5.77 g | 7.08 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Fatty acids, total polyunsaturated | 25.3 g | 2.33 g | 2.86 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Beta-sitostanol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Delta-5-avenasterol | 24.7 mg | 2.27 mg | 2.79 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Phytosterols, other | 14.7 mg | 1.35 mg | 1.66 mg | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 15:0 | 0.018 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 17:0 | 0.041 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 24:0 | 0.15 g | 0.01 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| TFA 18:1 t | 0.03 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| TFA 18:2 t,t | 0.365 g | 0.03 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 16:1 c | 0.205 g | 0.02 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| MUFA 18:1 c | 60.3 g | 5.55 g | 6.82 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 18:2 n-6 c,c | 17.8 g | 1.64 g | 2.01 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Fatty acids, total trans-monoenoic | 0.03 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Fatty acids, total trans-polyenoic | 0.365 g | 0.03 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 7.45 g | 0.69 g | 0.84 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| SFA 21:0 | 0.011 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| MUFA 20:1 c | 1.89 g | 0.17 g | 0.21 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 18:2 c | 17.8 g | 1.64 g | 2.01 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 18:3 c | 7.45 g | 0.69 g | 0.84 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| PUFA 20:3 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #748278 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Manganese | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Niacin (B3, preformed) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Pantothenic acid (B5) | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172336 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #17-041 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Erucic acid · Nothing to watch: under the limit · No cap: EFSA's tolerable daily intake for erucic acid is 7 mg/kg body weight/day (2016), 490 mg a day for 70 kg. Canadian No. 1 canola oil averages 0.01% erucic acid (Canadian Grain Commission, 2024 harvest samples, oil extracted from the seed, not retail oil), so about 4,900 g of oil eaten alone in a day would reach the limit. A serving carries 0.92 mg, 0.19% of it. Average intake across all age groups is 0.3 (lower bound) to 4.4 (upper bound) mg/kg body weight/day, adults not separated, and the 95th percentile for infants and other children reaches the limit. · Cgc 2024 · B
- Erucic acid · Nothing to watch: under the limit · No cap: EFSA's 2016 occurrence data, relayed by the UK Food Standards Agency, give a mean of 1,285 mg/kg (lower bound) to 5,215 (upper bound) for rapeseed oil, from 5,832 results. Against the 490 mg daily limit, about 381 g of oil eaten alone in a day would reach it at the lower bound and 94 g at the upper. A serving carries 11.8-48.0 mg, 2.4-9.8% of the limit. More than 80% of results were below the limit of quantification, so the upper bound mostly reflects that limit, not a measurement. This European market figure sits beside the Canadian one, not averaged with it, and runs 13-52 times higher. · FSA 2022 · B
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving carries 2.92 µg, 0.0417 µg/kg body weight/day, a margin of 244,750 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 14-21% to it, short of doubling (the highest single analysis, 678 ng/g, would add up to 44%). Health Canada pilot survey, Ottawa retail, 2011 and 2013. · DOI 10.1016/j.jfca.2014.09.002 · B
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: glycidol is a genotoxic carcinogen with no safe threshold, judged by margin of exposure (EFSA 2016: T25 10.2 mg/kg body weight/day; a margin of 25,000 or higher is low concern). A serving of rapeseed oil carries 1.53 µg, 0.022 µg/kg body weight/day, a margin of 467,015 on its own. The average adult takes in 0.2-0.3 µg/kg body weight/day (EFSA 2016, middle bound), a margin of 51,000 to 34,000, and a serving adds 7.3-11% to it, short of doubling. European data (290 results, 49% below detection), shown beside the Canadian figures, not averaged with them. · DOI 10.2903/j.efsa.2016.4426 · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. About 607 g of canola oil eaten alone in a day would reach it (461 g at the highest single analysis, 304 ng/g). A serving carries 2.13 µg, 1.5% of it, and adds 4.3-15.2% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. Health Canada pilot survey, two brands bought in Ottawa in 2011 and 2013. · DOI 10.1016/j.jfca.2014.09.002 · B
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: the tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (EFSA 2018), 140 µg a day for 70 kg. EFSA's European mean for rapeseed oil (294 results) is 232 µg/kg, so about 603 g of oil eaten alone in a day would reach it (222 g at the 95th percentile, 630 µg/kg). A serving carries 2.14 µg, 1.5% of it, and adds 4.4-15.3% to the average adult's 0.2-0.7 µg/kg body weight/day (14-49 µg/day), which is under half the limit. European data, shown beside the Canadian figures, not averaged with them. The mean is close to the Canadian retail mean for the same oil type (231 ng/g). · DOI 10.2903/j.efsa.2016.4426 · A
- Mineral oil aromatic hydrocarbons (MOAH) · Nothing to watch: rated by margin of exposure · No cap: MOAH (mineral oil aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure, using EFSA 2023's surrogate reference point of 0.49 mg/kg body weight/day for the 3+-ring fraction; a margin of 10,000 or higher is low concern. A serving carries 0.7-12.2 µg MOAH. If 10% of MOAH is 3+-ring (EFSA's first scenario) the serving's own margin is 28,002 at the upper bound; at 1% (second scenario), 280,016. Against EFSA's adult average total-MOAH exposure of 0.0004 to 0.006 mg/kg body weight/day, a serving adds 0.18-43.7%, short of doubling; the range is wide because it pairs the serving's lowest figure with the highest background and its highest with the lowest. European data (edible rapeseed oil, 340 samples, 97% below detection), not Canadian retail. · DOI 10.2903/j.efsa.2023.8215 · B
- Mineral oil saturated hydrocarbons (MOSH) · Context · Context hazard (EFSA 2023 no-observed-adverse-effect level (NOAEL) 236 mg/kg body weight/day; 'present dietary exposure to mineral oil saturated hydrocarbons (MOSH) does not raise concern'): a serving = 0.033-0.065 mg = 0.00047-0.00093 mg/kg body weight/day; MoE against the NOAEL 254,066-503,849. No cap. · DOI 10.2903/j.efsa.2023.8215 · B
- PAH4 (polycyclic aromatic hydrocarbons) · Context · Shown as context, not rated: PAH4 (four polycyclic aromatic hydrocarbons) has no safe threshold and is judged by margin of exposure (EFSA 2008 reference point 0.34 mg/kg body weight/day; a margin of 10,000 or higher is low concern). In the CFIA 2018-19 survey of Canadian retail oils, canola oils had the lowest detection rate (18%) and the lowest average and maximum (0.02 and 0.03 ppb toxic equivalents). A serving at the mean of the positive samples carries 0.00018 µg toxic equivalents, negligible next to any dietary background, and CFIA and Health Canada deemed all levels safe. The survey reports a toxic-equivalent sum, not the plain PAH4 sum that a margin of exposure needs, so the figure is indicative only. · CFIA 2018 · A
- Trans fats · Context · Shown as context, not rated: WHO (2023) advises no more than 1% of total energy from trans fat, and Health Canada's public-health objective is less than 1%; on a 2,000 kcal diet that is 2.22 g a day. A serving carries 0.036 g, 1.6% of it. This is the trans fat formed when oil is refined, not from partially hydrogenated oil; Health Canada's 2017 notice puts non-hydrogenated refined oils at generally less than 2% of the oil. · US food database (USDA SR Legacy) · C
- Vitamin K and warfarin · Worth knowing · Flagged for people on warfarin, as the label puts it: keep vitamin K intake consistent, not avoid. Canola oil is a rich source of vitamin K1: the Institute of Medicine puts soybean and canola oils above 100 µg per 100 g, corn oil under 5 (2001). A serving of canola oil carries about 6.6 µg of vitamin K1, against an adequate intake of 120 µg a day for men and 90 for women. A flag for consistency, not a cap. · US food database (USDA SR Legacy) · C
Oxalate, phytate and gut-tolerance measurements
- fodmap total: no FODMAPs by composition (an oil is ~100% fat, no carbohydrate); no search made (wave-4 brief) not stated in the draft · as sold · as sold · grade C · US food database (USDA SR Legacy)
- histamine: none found not stated in the draft · as sold · as sold · grade C · PubMed query:
Sources
- CFIA. Polycyclic aromatic hydrocarbons in selected foods, April 1, 2018 to March 31, 2019 (targeted survey, final report)
cfia-pah-2018-19· full text read · Open Government Licence - Canada - Canadian Grain Commission. Quality of Canadian canola, 2024 harvest (Harvest Sample Program)
cgc-canola-2024· full text read · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Becalski A, Feng S, Lau BP-Y, Zhao T. A pilot survey of 2- and 3-monochloropropanediol and glycidol fatty acid esters in foods on the Canadian market 2011-2013. J Food Compos Anal 2015;37:58-66 (Health Canada) · doi:10.1016/j.jfca.2014.09.002
doi:10.1016/j.jfca.2014.09.002· full text read · Crown copyright; open-science.canada.ca copy - EFSA CONTAM Panel. Risks for human health related to the presence of 3- and 2-monochloropropanediol (MCPD), and their fatty acid esters, and glycidyl fatty acid esters in food. EFSA Journal 2016;14(5):4426 · doi:10.2903/j.efsa.2016.4426
doi:10.2903/j.efsa.2016.4426· abstract only · abstract on a university repository page - EFSA CONTAM Panel. Update of the risk assessment of mineral oil hydrocarbons in food. EFSA J 2023;21(9):e08215 · doi:10.2903/j.efsa.2023.8215 · PMID 37711880
doi:10.2903/j.efsa.2023.8215· full text read · CC BY - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - UK Food Standards Agency / Food Standards Scotland. Rapid risk assessment: what is the long-term risk of erucic acid to UK consumers if sunflower oil in food is substituted with refined rapeseed oil? (2022)
fsa-erucic-2022· full text read · licence not recorded - PubMed query: (histamine OR "biogenic amines" OR tyramine) AND (vegetable oil OR "edible oils" OR "soybean oil" OR "sunflower oil"), 20 results, none relevant
pubmed-query-histamine-oils· secondary source · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.