Canola Oil vs Sunflower Oil
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Canola Oil vs Sunflower Oil: nutrition per 100 g
| Per 100 g | Canola Oil | Sunflower Oil |
|---|---|---|
| Calories | 884 kcal | 839 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 94.5 g | 93.2 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Canola Oil · Sunflower Oil
Bottom line
Standard sunflower oil is very high in polyunsaturated omega-6 fat; high-oleic sunflower oil is mostly monounsaturated. Canola sits in between and adds omega-3 ALA. Both are low in saturated fat.
For everyday cooking, current guidelines favor oils low in saturated fat and rich in unsaturated fat; choose by smoke point and flavor within that group. All cooking oils are about 120 kcal per tablespoon, so portion matters more than brand.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.