Rapeseed versus Olive oil


Rapeseed oil and Omega 3

During our classes we are frequently asked about which oil to use in mainstream cooking. I recommend using rapeseed oil, as my research suggests it has the lowest saturated fat of any culinary oil. Only half the fat of and ten times more Omega-3 than olive oil, (7% saturated fat versus 14% in Olive oil). Equally there is a growing body of evidence to suggest that Omega-3 fatty acids may help people with inflammatory arthritis.

A local product of great provenance & health benefit

I consider rapeseed oil to be the British equivalent of olive oil. Not only is it local provenance which is a big plus in my book, but its also high in the health-giving properties. As with olive oil, rapeseed oil contains Omegas 3, 6 and 9, essential fatty acids known to reduce cholesterol and maintain heart health, joint mobility and brain function. It is also a rich, natural source of vitamin E. High in mono-unsaturated fats. Equally it contains no artificial preservatives and is trans-fat and GM free. Rapeseed oil is suitable for a variety of diets such as vegetarian, gluten-free, Kosher and Halal

The benefit of Unblended Oil

Rapeseed oil is also one of the few unblended oils that can be heated to deep-frying temperature without its antioxidants, character, colour and flavour spoiling. In short, it is one of best “good” oils.

Cold press rapeseed oil can also be used in the same way as extra virgin olive oil. It gives food a really lovely grassy taste. The French already use rapeseed oil in great quantities for dressings, dips and salads. Because of its’ high burn point it can also work as butter replacement in crumble mixes, Yorkshire puddings and mashed potato.

Frying with Rapeseed oill; unlike olive oil, it doesn’t become toxic at high temperatures. making it more suitable for deep-frying like a vegetable or sunflower oil.


This article is written by Kumud Gandhi – Food Scientist, nutritionist, writer & broadcaster.  Kumud Gandhi is the lead scientist at The Cooking Academy and is a pioneer of science-based nutritional coaching to support people achieve productivity and wellness through nutritional management.  She leads the ‘Wellness in the Workplace’ division at The Cooking Academy

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