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The rapeseed plant usually blooms in the summer and is famous for its golden-yellow flowers.

Belonging to the cabbage family, it’s closely related to turnip and mustard.

Its oil — known both as rapeseed and canola oil — is widely used for cooking, baking, and food processing.

Production and uses

Canada is the largest producer of rapeseed oil, with Germany coming in a close second. In fact, the name “canola” comes from a pairing of the words “Canada” and “oil” (1Trusted Source).

Originally, culinary rapeseed oil was developed via traditional crossbreeding. However, most varieties available in the United States are genetically modified (GM) to be pest-resistant. Thus, these products are classified as genetically modified organisms

Nutrition

Rapeseed oil is pure oil, so it contains no protein or carbohydrates. However, it’s a good source of healthy fats and fat-soluble vitamins.

One tablespoon (15 ml) of canola oil provides

• Calories: 124
• Total fat: 14 grams
• Saturated fat: 1 gram
• Monounsaturated fat: 9 grams
• Polyunsaturated fat: 4 grams
• Vitamin E: 16% of the Daily Value (DV)
• Vitamin K: 8% of the DV

It’s a great source of vitamin E, a potent antioxidant that supports skin and eye health

Furthermore, it’s naturally low in saturated fat and high in unsaturated fat, which is linked to better heart health

In particular, it’s a good source of alpha-linolenic acid (ALA), a type of omega-3 fat. ALA is an essential fat that’s converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. A diet high in these fats is linked to heart health benefits

Rapeseed oil is also high in omega-6 fats, which support overall health when consumed in moderate amounts. However, most people get too much omega-6 fat in their diet, which can lead to inflammation

Fortunately, rapeseed oil has an omega-3 to omega-6 ratio of 1:2, which is considered a healthy balance of the two fats. Most experts agree that a 1:4 ratio or less is ideal for good health, making rapeseed oil a good option

Research on the effects of this oil on blood cholesterol is mixed. However, a recent analysis of studies found that regularly consuming canola oil led to lower levels of LDL (bad) and total cholesterol, which can help prevent heart disease (