Rapeseed oil is a vegetable oil that comes from pressed seeds of the rapeseed plant (Brassica napus). Canola oil is an edible type of rapeseed oil derived from the seeds of the canola plant. These oils are light and mild in flavour. They are commonly used in cooking, baking, and salad dressings.
What is the difference between rapeseed and canola oil?
Rapeseed oil and canola oil both come from the same plant family, and canola oil is the edible version of rapeseed oil. Traditional rapeseed oil has high levels of erucic acid, which can be toxic and unsuitable for consumption, and glucosinates, which are bitter.
Canola was developed by plant breeders in Canada in the 1960s and 70s through selective breeding to produce a consumable oil very low in erucic acid and glucosinates. It was named “canola” because it is a contraction of "Canadian oil, low acid." To be legally called canola, the oil must contain less than 2% erucic acid, and the meal must contain less than 30 micromoles of glucosinolates per gram.
Nowadays, genetically modified and non-geneticallly modified canola varieties are grown.
Global production
Rapeseed oil is the world's third most-produced edible oil, after palm and soybean oil. Global rapeseed oil production in the 2024/2025 marketing year was about 34.2 million metric tons, according to the USDA.
The largest canola seed producer in the world is Canada. This country supplies 30% of the world’s canola and accounts for more than 60% of global export trade. In 2024 alone, Canada harvested around 20 million metric tons.
The next biggest producers are China and India. After that, it’s the European Union, Australia, Russia, and Ukraine.
Nutrition and health benefits
Rapeseed oil is generally healthy, especially for the heart and cardiovascular health, since it is high in monounsaturated fat, low in saturated fat, and contains omega-3. It is essentially pure fat and has the lowest saturated fat content of any common cooking oil.
This is the fatty-acid breakdown:
- Saturated fat: ~7% — the lowest of edible oils
- Monounsaturated fat: ~63% — similar to olive oil
- Polyunsaturated fat, including omega-3 (alpha-linolenic acid) at about 9–11%.
Finished rapeseed oil is essentially free of trans fat, and so heating it within normal cooking temperatures does not generate significant trans fatty acids.
In 100 grams of rapeseed oil, there are about 880 calories. It has micronutrients, including 16% of the daily value of vitamin E per tablespoon, as well as vitamin K, both of which support cell protection. It contains plant sterols (phytosterols) that can modestly reduce cholesterol absorption.
Canola oil is Generally Recognized as Safe (GRAS) by the U.S. Food and Drug Administration (FDA). The FDA also supports a health claim that consuming about 1½ tablespoons per day may help reduce the risk of coronary heart disease, provided it replaces an equivalent amount of saturated fat without increasing total calorie intake. In 2018, the FDA extended a similar claim to high-oleic oils, including high-oleic canola oil. Some findings also point to anti-inflammatory and neuroprotective properties.
Cooking
Canola oil is safe to cook with. It can be used for frying, sautéing, deep-frying, baking, and other cooking applications. It has a high smoke point of 400-470°F. High-oleic canola oil has a slightly higher smoke point. Storing canola oil in a cool, dark place and not reheating it too many times are important for maintaining its oxidative stability, which is crucial for cooking oils.
Since it is low in saturated fat, it can be a healthier alternative to butter, lard, and other high-saturated-fat oils. Taste-wise, it has a neutral flavour that does not overpower food.
Dietitians suggest rotating different oils to maintain a balanced diet. For example, extra-virgin olive oil is great for dressings and finishing, while canola or other neutral oils can be useful for frying and baking.
Is canola oil bad for you?
No, canola oil is not bad for you. It is a safe cooking oil.
Canola oil is not toxic. Many processed foods like chips and fries are made with canola oil, but that doesn't mean canola oil is the unhealthy part; those foods usually already contain high amounts of sugar, salt, and carbohydrates.
Yes, canola is heavily processed using heat and solvents like hexane to extract the oil. It is then refined, bleached, and deodorized, just like with other common cooking oils. The hexane that remains in the finished oil is heavily regulated and considered safe for consumption.
Some people worry about high levels of erucic acid, but this is in old rapeseed varieties, not modern canola, which is bred specifically to keep erucic acid below 2%.
