📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 884 kcal | 44% | |
| Total fat | 100g | — | |
| Saturated fat | 7g | — | |
| Monounsaturated fat | 63g | — | |
| Polyunsaturated fat | 28g | — | |
| Omega-3 (ALA) | 9–11g | — | |
| Omega-6 (LA) | 18–21g | — | |
| GI | ~0 — Near zero | — | |
| Vitamin E | 17.5mg | 117% | |
| Vitamin K | 71.3µg | 59% | |
| Carbohydrates | 0g | 0% | |
| Erucic acid | <2% (canola) | — |
Based on Australian NRV. Source: FSANZ and USDA Food Composition Databases.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Canola oil provides approximately 9–11g of alpha-linolenic acid (ALA omega-3) per 100g — the highest of any widely used cooking oil. Critically, its omega-6 content (18–21g) results in an omega-3:omega-6 ratio of approximately 1:2 — the most favourable ratio of any commonly available oil. Most Western diets have omega-6:omega-3 ratios of 10:1 to 20:1, far from the approximately 4:1 ratio associated with optimal cardiovascular health. Replacing common vegetable oils (sunflower, corn, soybean) with canola oil meaningfully improves dietary omega-3 status without supplementation.
Canola oil has approximately 7% saturated fat — lower than olive oil (14%), sunflower oil (11%), and dramatically lower than coconut oil (87%) and palm oil (50%). The American Heart Association, Heart Foundation Australia, WHO and virtually every major cardiovascular health organisation recommend replacing saturated fat with unsaturated fat to reduce LDL cholesterol and cardiovascular disease risk. Multiple meta-analyses of clinical trials have found that replacing saturated fat with monounsaturated and polyunsaturated fats reduces cardiovascular events. Canola oil's fat profile is among the most heart-healthy available.
Canola oil provides 17.5mg of vitamin E (primarily alpha-tocopherol) per 100g — 117% of the daily requirement. Vitamin E is a fat-soluble antioxidant that protects polyunsaturated fatty acids in cell membranes from oxidation, modulates immune function, reduces platelet aggregation and has anti-inflammatory properties. In cooking oils, the vitamin E content also protects the oil itself from oxidative rancidity — making canola oil one of the more stable polyunsaturated oils for cooking.
Refined canola oil has a smoke point of approximately 204°C — suitable for sautéing, stir-frying, baking and light deep-frying. Cold-pressed rapeseed oil has a lower smoke point (approximately 107°C) and is better used as a dressing or finishing oil. The relatively high oleic acid content (63%) contributes to canola oil's stability at moderate cooking temperatures compared to more polyunsaturated oils like flaxseed oil. For very high-temperature cooking (deep-frying above 180°C), refined high-oleic canola oil is more stable than standard canola.
⚠️ Who should limit or avoid
Canola oil contains 71.3µg of vitamin K per 100g — 59% of the daily requirement. While individual servings (1–2 tablespoons = 14–28g) provide 10–20µg of vitamin K, consistent daily use can affect anticoagulation management in people on warfarin. People on warfarin should inform their anticoagulation team about regular canola oil use and maintain consistent intake rather than stopping and starting.
Commercially refined canola oil is typically extracted using hexane solvents and subjected to degumming, bleaching and deodorising — processes that reduce vitamin E and antioxidant content compared to cold-pressed versions. Some canola oil undergoes partial hydrogenation, producing trans fats — though most modern canola oils are non-hydrogenated. For best nutritional quality, choose cold-pressed or expeller-pressed canola oil, or use refined canola specifically for high-heat cooking where the lower-quality oil is appropriate.
Over 90% of canola grown in North America is from genetically modified varieties resistant to herbicide. In Australia, GM canola is legally grown in several states (NSW, VIC, WA, SA) but non-GM canola is also widely produced and exported. Certified organic canola is non-GM by definition. Australian supermarket canola oils may be either GM or non-GM — if this matters to you, choose certified organic Australian canola.
🛒 How to source & use rapeseed (canola)
Refined canola oil: clear, light golden, neutral flavour, high smoke point (204°C) — best for cooking, baking and frying. This is the standard supermarket canola oil. Cold-pressed/extra virgin rapeseed oil: deeper golden, nutty flavour similar to mild olive oil, lower smoke point (~107°C) — best as a salad dressing, dipping oil or finishing oil. Cold-pressed retains more vitamin E, polyphenols and natural flavour. Available at specialty food stores and online in Australia. Both are nutritionally excellent; the choice depends on application.
Sautéing and stir-frying: ideal up to 200°C — the neutral flavour does not compete with other ingredients. Baking: excellent substitute for butter and other oils in cakes, muffins and breads — 3/4 cup canola oil replaces 1 cup butter. Salad dressings: use cold-pressed rapeseed oil for a pleasant nutty background note. Mayonnaise: traditional mayonnaise base — mild flavour and ideal emulsification properties. Deep-frying: suitable for most deep-frying (175–190°C) but high-oleic canola is more stable for extended frying sessions.
Australian canola is widely grown and good quality. Australian-grown cold-pressed rapeseed oil is increasingly available from boutique producers in NSW, Victoria and South Australia — look for local canola oil at farmers' markets and specialty food stores as an alternative to imported olive oil. Australian canola producers include Cobram Estate (not their primary product but canola is grown), and various smaller specialty producers supplying health food stores. For everyday cooking, Australian-grown refined canola oil under supermarket brands is reliable and affordable ($2–5/litre).
🧊 Storage tips & shelf life
Store canola oil away from heat and light — both accelerate oxidation. Many commercial canola oils come in clear plastic bottles which provide no light protection; transfer to a dark glass bottle or keep in a dark cupboard. Once opened, seal tightly after each use. Rancid oil smells sharp, fishy or paint-like — discard and replace.
Cold-pressed (unrefined) canola/rapeseed oil has more natural antioxidants but is more vulnerable to oxidation after opening — refrigerate after opening. It may partially solidify in the fridge (this is normal and does not affect quality). Warm to room temperature before use or spoon directly into dressings. Refined canola oil does not need refrigeration.
Whole rapeseed (if used as a food rather than for oil pressing) stores well in a sealed airtight container for 1–2 years. Whole seeds are more shelf-stable than pressed oil because the intact seed hull protects the oils from oxidation. Ground rapeseed meal is more perishable — refrigerate and use within 2–3 months.
📖 About rapeseed (canola) — complete guide
Rapeseed (Brassica napus) belongs to the Brassica genus alongside broccoli, cabbage, cauliflower, kale and mustard — making it one of the most agriculturally versatile plant species. Rapeseed cultivation for oil dates to at least the 13th century CE in Europe, where it was used as a lamp oil. Early rapeseed oil contained high levels of erucic acid (approximately 50%) which caused cardiac lesions in animal studies when consumed in large quantities. In the 1970s, Canadian plant breeders developed a low-erucic acid, low-glucosinolate variety called canola (from 'Canadian oil, low acid') specifically for human consumption — reducing erucic acid content to below 2% and glucosinolate content to levels considered safe for humans. Modern canola is one of the great successes of conventional plant breeding, transforming a potentially problematic oil crop into one of the most nutritionally balanced cooking oils available.
The rapeseed/canola industry is one of Australia's most significant agricultural sectors. Australia produces approximately 3–4 million tonnes of canola annually, making it the world's fourth-largest producer behind Canada, China and India. The crop is grown primarily in the southern cropping belt (WA, SA, VIC, NSW) as a winter break crop in wheat rotations. Australian canola is a premium export product — particularly to EU markets where Australian non-GM canola commands price premiums over North American GM canola. The development of hybrid canola varieties by CSIRO and international plant breeding companies over the past 30 years has doubled average Australian canola yields. The oil pressing residue (canola meal) is a high-protein livestock feed used in dairy and beef production. The omega-3 fatty acid content of dairy products from canola meal-fed cattle is meaningfully higher than from grass or grain-fed equivalents — a nutritional benefit that flows from the paddock to the consumer.