Is Rapeseed Oil Good For You?

Rapeseed oil is one of the most commonly used cooking oils in the UK. You will find it in everything from salad dressings to roasted vegetables and packaged foods. With growing debate around “seed oils” online, many people are now asking: is rapeseed oil good for you - or is it actually bad?

Let us break it down clearly and calmly.

So, is rapeseed oil good for you?

For most people, yes, rapeseed oil is considered a healthy choice when used in moderation.

One of the main reasons is its fat profile. Rapeseed oil is:

• Low in saturated fat.
• High in monounsaturated fats.
• A source of plant-based omega-3 (ALA).

Health authorities generally recommend replacing saturated fats such as butter, lard and coconut oil with unsaturated fats. Rapeseed oil fits that recommendation well.

It is also one of the lowest saturated-fat cooking oils available, which is positive for heart health.

That said, like all oils, it is calorie-dense. It is healthy in the context of a balanced diet, not something to use excessively without awareness.

Why do some people think rapeseed oil is bad?

Most concerns fall into three categories:

• It is a seed oil.
• It is processed.
• It contains omega-6.

Online discussions often claim seed oils cause inflammation. However, mainstream nutrition science does not strongly support the idea that moderate rapeseed oil intake causes inflammation in healthy individuals.

Many supermarket versions are refined, meaning they are heat-treated and filtered. This process can reduce some natural antioxidants, but refined rapeseed oil is still considered safe to consume.

While rapeseed oil does contain omega-6, it also provides omega-3 in a relatively balanced ratio compared with many other vegetable oils.

If you are concerned about processing, cold-pressed rapeseed oil is less refined and retains more natural compounds.

What is the unhealthiest oil to cook with?

There is not one single “worst” oil, but some are less healthy depending on how they are used.

The most problematic fats tend to be:

• Partially hydrogenated oils (trans fats), which are strongly linked to heart disease.
• Oils repeatedly heated to very high temperatures.
• Very high saturated fat oils when overconsumed, such as coconut oil or palm oil.

In reality, the biggest issue is often overuse, deep frying and overall dietary pattern rather than the oil itself.

Is rapeseed oil better than olive oil?

This is where nuance matters.

Olive oil, especially extra virgin olive oil, contains powerful antioxidants called polyphenols. These have well-documented anti-inflammatory and heart-protective effects.

Rapeseed oil, however:

• Has slightly less saturated fat.
• Contains more omega-3.
• Has a more neutral taste.
• Often has a higher smoke point when refined.

Neither oil is inherently better - they are simply different.

For salads and low-heat cooking, extra virgin olive oil may have the edge due to its antioxidant content. For higher-heat cooking or a neutral flavour, rapeseed oil works well.

Many nutrition experts recommend using both.

Is rapeseed oil better than sunflower oil?

In most standard comparisons, yes, rapeseed oil has a more balanced fat profile than traditional sunflower oil.

Rapeseed oil provides:

• More omega-3.
• Lower saturated fat.
• A better overall fatty acid balance.

Regular sunflower oil is typically very high in omega-6 and low in omega-3. While omega-6 is not inherently harmful, excessive amounts without adequate omega-3 may contribute to imbalance in modern diets.

High-oleic sunflower oil is a healthier variation, but standard sunflower oil is generally considered less balanced than rapeseed oil.

Cold-pressed vs refined: does it matter?

If you are choosing rapeseed oil, the type does make some difference.

• Cold-pressed rapeseed oil retains more natural antioxidants and nutrients.
• Refined rapeseed oil has a higher smoke point and a more neutral flavour.

Both are safe, but if nutritional value is your priority, cold-pressed may be the better option.

The bigger picture: is rapeseed oil actually unhealthy?

For most people, the answer is no.

Rapeseed oil:

• Is low in saturated fat.
• Supports heart health when used instead of butter.
• Provides beneficial unsaturated fats.
• Is suitable for everyday cooking.

The real health impact depends more on overall diet quality, total calorie intake and how the oil is used.

No single oil determines your health on its own.

Final verdict

Rapeseed oil is not inherently bad for you. In moderation, it can be part of a heart-healthy diet.

If you want the simplest takeaway:

• Use unsaturated fats over saturated fats.
• Avoid overheating oils.
• Rotate oils for variety.
• Focus on whole foods overall.

Health is not about demonising one ingredient - it is about balance.

Trusted sources

1. Health Effects of Various Edible Vegetable Oil: An Umbrella Review
2. Effects of Canola Oil Consumption on Lipid Profile: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials