Canola Oil (Rapeseed Oil)


Canola, otherwise known as rapeseed oil, often receives praise as a “heart-healthy” oil due to its omega-3 content.

But should we be cooking with Canola?

Firstly, here is what one tablespoon of Canola oil offers;


124 kcal


11.4 g

Saturated Fat

1.0 g

Monounsaturated Fat

8.9 g

Polyunsaturated Fat

3.9 g

Omega-3 Fatty Acids

1279 mg

Omega-6 Fatty Acids

2610 mg


  • Saturated Fat:2%
  • Monounsaturated Fat:5%
  • Polyunsaturated Fat:3%
  • Omega-6 to 3: 2: 1


  • Canola oil has a much better omega-6 to omega-3 ratio than most other vegetable oils.
  • Cheap price.


  • Most commercially available Canola oil undergoes a solvent extraction process. This oil has been ultra-processed and it has little nutritional value.
  • Canola oil displays poor oxidative stability and using the oil at a high heat generates large numbers of polar compounds. Additionally, trans fats form in Canola with exposure to heat.