Rapeseed Oil Nutrition Benefits and Facts

Nutritional summary

Rapeseed oil is a primary source of monounsaturated and polyunsaturated fats, which are well-established substitutes for saturated fats to help lower cardiovascular disease risk .
Replacing solid fats like butter with rapeseed oil consistently reduces the ratio of total cholesterol to HDL-C (high-density lipoprotein, often called "good" cholesterol), a key marker for heart health .
Systematic reviews of clinical trials indicate that rapeseed oil consumption can lower LDL-C (low-density lipoprotein, often called "bad" cholesterol) more effectively than oils higher in saturated fat, such as palm oil .
Evidence from meta-analyses suggests that incorporating rapeseed oil into the diet may help improve anthropometric indices (body measurements), including waist circumference and body fat distribution .

Interesting fact

The name 'canola' was coined in 1978 as a marketing term derived from 'Canadian oil, low acid' to distinguish it from traditional rapeseed varieties used for industrial purposes.

Standout nutrients

EPIC

SOURCE

Vitamin E

EPIC

SOURCE

Sum n-3 fatty acids

ELITE

SOURCE

Vitamin K

EPIC

SOURCE

Fat

900

kcal per 100g

Fat100.0g

Fat breakdown

Polyunsat28.0g

Monounsat60.6g

Saturated6.56g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Rapeseed has a relatively low carbon footprint compared to animal fats and palm oil, and often requires fewer pesticides.

Confidencemedium

Storage

Cool Dark Place

6–12 months

Keep away from heat sources to prevent rancidity.

Away From Direct Sunlight

6–12 months

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Health Effects of Various Edible Vegetable Oil: An Umbrella Review - PMC

[1]pmc.ncbi.nlm.nih.gov

Evidence of health benefits of canola oil - PMC

[4]pmc.ncbi.nlm.nih.gov

Effects of oils and solid fats on blood lipids: a systematic review and network meta-analysis - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

63.0

Version

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