Rapeseed Oil (Canola)

Rapeseed Oil (Canola): Nutrition, History and Complete Cooking Guide

Rapeseed oil — derived from the seeds of Brassica napus and related species — is pressed from the bright yellow-flowering crop that colours British fields in spring and is one of the most important domestic cooking oils produced in the UK. The word "canola" is a contraction of "Canadian oil, low acid" — coined in the 1970s to describe varieties of rapeseed bred to be low in erucic acid, which at high levels had caused cardiac concerns in animal studies. Modern rapeseed oil (all commercially available forms in British supermarkets) is the low-erucic-acid canola type and is nutritionally excellent. Britain is now a significant rapeseed oil producer, with British cold-pressed rapeseed oils from artisan producers offering a nutty, distinctive flavour and very high quality. Cold-pressed British rapeseed oil occupies a position in premium British cooking comparable to extra virgin olive oil in Mediterranean cooking.

Nutritional Value and Fat Composition

Rapeseed oil provides 884 kcal and 100 g of fat per 100 g, with just 7.4 g of saturated fat — the lowest saturated fat of any widely used cooking oil except safflower. The fat is approximately 63% monounsaturated (oleic acid), 19% polyunsaturated, and 9% omega-3 ALA — an exceptionally good omega-3:omega-6 ratio compared to most vegetable oils (approximately 1:2 versus the typical 1:6-8 of sunflower or corn oil). Vitamin E content is excellent. The smoke point of refined rapeseed oil is approximately 200–230°C — suitable for all cooking methods including frying.

Health Benefits

Rapeseed oil's combination of low saturated fat, high monounsaturated fat, and good omega-3 content makes it nutritionally one of the best available cooking oils for everyday use. The omega-3 ALA, while requiring conversion to EPA and DHA for most health benefits, contributes positively to omega-3 status. Research has found rapeseed oil consumption associated with reduced LDL cholesterol and improved cardiovascular markers. Cold-pressed British rapeseed oil additionally provides plant polyphenols and has a significantly lower environmental footprint than imported olive oil.

How to Use Rapeseed Oil

Refined rapeseed oil suits all cooking applications — frying, roasting, baking, dressings. Cold-pressed rapeseed oil has a nutty, distinctive flavour excellent for salad dressings, for drizzling over dishes, and for dipping — use it as you would extra virgin olive oil in British cooking where you want a home-produced, high-quality oil. Rapeseed oil is the best neutral everyday cooking oil available in Britain from both a nutritional and sustainability perspective.