The quick answer
Canola oil is a type of rapeseed oil. Both come from Brassica rapeseed plants, but canola is made from varieties bred in Canada in the 1970s to be low in erucic acid and glucosinolates; US rules cap erucic acid at 2% of the fatty acids. Canola oil (aceite de canola in Spanish) is low in saturated fat and supplies some ALA omega-3, and clinical trials show it lowers LDL cholesterol compared with many other fats. The main debates, about solvents, GMOs and omega-6 "seed oils," are worth understanding but don't outweigh that evidence.
What's the difference between rapeseed oil and canola oil?
Rapeseed is an oilseed crop in the cabbage and mustard family. Older rapeseed varieties made an oil with more than 40% erucic acid, a fatty acid that raised concerns in animal studies, so in North America that high-erucic oil was mostly kept for industrial uses (Lin et al., Nutrition Reviews, 2013).
In the 1970s, Canadian plant breeders used conventional breeding to develop rapeseed with far less erucic acid and fewer glucosinolates, another group of natural compounds in the seed. Canada registered the name "canola" in 1979 for seed meeting those limits: under 2% erucic acid in the oil and under 30 micromoles of glucosinolates per gram of seed (Lin et al., 2013).
US federal rules use the same line. The FDA's regulation treats canola oil as another name for low erucic acid rapeseed oil: a fully refined, bleached and deodorized oil from Brassica napus or Brassica campestris with no more than 2% erucic acid (21 CFR 184.1555). In the European Union, edible vegetable oils sold to consumers are limited to 20 grams of erucic acid per kilogram, which is also 2% (Commission Regulation (EU) 2019/1870).
So in practice, food-grade rapeseed oil in Europe and canola oil in North America are both low-erucic oils. The bigger difference between two bottles is usually processing: refined versus cold-pressed.
Is canola oil healthy?
Canola has the least saturated fat of the oils compared on this page. USDA FoodData Central lists 100 grams of canola oil at about 7 grams saturated, 63 grams monounsaturated and 28 grams polyunsaturated fat, including about 9 grams of ALA (alpha-linolenic acid), the plant omega-3.
The clinical evidence is mostly about blood fats. A 2020 meta-analysis of 42 controlled trials found canola oil lowered total and LDL cholesterol compared with other edible oils as a group, and lowered LDL compared with olive oil and with sunflower oil; the biggest gains came when it replaced saturated fat (Amiri et al., Nutrition, Metabolism and Cardiovascular Diseases, 2020). An earlier review reached similar conclusions, though it was funded by the Canola Council of Canada and US Canola Association (Lin et al., 2013).
In October 2006, the FDA issued a letter of enforcement discretion allowing a qualified health claim that links the unsaturated fat in canola oil to lower coronary heart disease risk. A qualified claim is one the FDA considers supported by evidence but short of the "significant scientific agreement" standard, so the label must include wording that tells shoppers the evidence is limited (FDA).
How much omega-3 is in canola oil?
One tablespoon of canola oil gives about 1.28 grams of ALA, compared with 7.26 grams in a tablespoon of flaxseed oil (NIH Office of Dietary Supplements). The adequate intake for adults is 1.1 grams of ALA a day for women and 1.6 grams for men. Keep in mind that the body converts only a small share of ALA, reported at under 15%, into the long-chain omega-3s EPA and DHA found in fish (NIH ODS). Our omega-3s explained guide goes deeper.
Common concerns: hexane, GMOs and the seed oil debate
Hexane. Conventional large-scale oil production commonly uses hexane, a petroleum solvent, to pull the last oil from seed meal; environmental and safety worries have pushed researchers to look for greener solvents (Lin Y et al., Food Chemistry: X, 2025). If you prefer to avoid solvent extraction, choose oils labeled expeller-pressed or cold-pressed.
GMOs. Genetically modified herbicide-tolerant oilseed rape was approved in Canada in 1995 and grew to over 95% of the crop in western Canada (Knispel and McLachlan, 2010). If that matters to you, look for a non-GMO label.
Omega-6 and "seed oils." Critics argue that linoleic acid, the main omega-6 in seed oils, drives inflammation and heart disease. The human evidence doesn't line up with that worry. A Cochrane review of randomized trials found that eating more omega-6 fat probably makes little or no difference to deaths or cardiovascular events, may lower heart attack risk slightly, and lowers total cholesterol (Hooper et al., 2018). A pooled analysis of 30 cohort studies found people with higher blood and tissue levels of linoleic acid had lower cardiovascular risk (Marklund et al., Circulation, 2019). Canola is also fairly moderate in omega-6: about 19 grams of linoleic acid per 100 grams, less than half the 41 grams in sesame oil (USDA).
Heat. A fair point in the debate is that any oil heated hard gives off fumes. In one lab study, raising rapeseed oil from 160 °C to 280 °C multiplied particle emissions about tenfold, while refining steps such as degumming and deodorizing reduced them (Lv et al., Journal of Agricultural and Food Chemistry, 2025). Use a vent fan and don't let oil smoke.
Rapeseed vs canola vs olive vs avocado oil
| Oil | Saturated (per 100 g) | Monounsaturated | Polyunsaturated | ALA omega-3 | Processing and heat |
|---|---|---|---|---|---|
| Cold-pressed rapeseed oil | Low-erucic food rapeseed is the same oil type as canola, so the fat profile is similar | Unrefined: more color and flavor, lower smoke point | |||
| Canola oil (refined) | 7.4 g | 63.3 g | 28.1 g | 9.1 g | Neutral taste; refining raises smoke point |
| Olive oil | 13.8 g | 73.0 g | 10.5 g | 0.8 g | Sold refined or extra virgin |
| Avocado oil | 11.6 g | 70.6 g | 13.5 g | 1.0 g | Refined grades suit high heat |
Figures for canola, olive and avocado oil come from USDA FoodData Central. For more on unrefined oils, see cold-pressed oils explained, and for avocado oil specifically, our avocado oil guide.
Find it at William's
We don't currently list canola or rapeseed oil online; call the store to check what's on the shelf.
If your goal is plant omega-3, we carry Now organic flax seed oil, 24 fl oz. It is cold-pressed and unrefined from organic flax seeds, tested to contain 55 to 65% ALA, and has a nutty taste. Per tablespoon it delivers several times the ALA of canola oil. Use it in no-cook foods like dressings, dips and smoothies.
Frequently Asked Questions
Is rapeseed oil the same as canola oil?
Canola is a kind of rapeseed oil, made from low-erucic, low-glucosinolate varieties. Food-grade rapeseed oil sold in Europe must also be low in erucic acid, so the two are very similar. The difference is mostly naming and how much each is processed.
Is aceite de canola good for you?
Aceite de canola is canola oil. It is low in saturated fat, contains some ALA omega-3, and trials show it lowers LDL cholesterol, especially when it replaces saturated fats like butter or lard. Like any oil, it is calorie-dense, so amounts matter.
Why was rapeseed oil banned?
It wasn't banned as such. Because of erucic acid concerns from animal studies, traditional high-erucic rapeseed oil was produced in North America only in small amounts for industrial use, and low-erucic varieties (canola) became the food oil. US and EU rules still limit erucic acid in food oils.
Is canola oil inflammatory?
Human trials don't show that. Randomized trials of omega-6 fats show little or no effect on heart events and some benefit for cholesterol, and canola's omega-6 content is moderate. Overheating any oil until it smokes is a separate issue worth avoiding.
Is cold-pressed rapeseed oil better than canola oil?
It is less processed and keeps more color, flavor and natural minor compounds, which some cooks prefer. Refined canola is more neutral and handles higher heat. Their fat profiles are similar, so choose by taste and how you cook.
Can I cook with canola oil at high heat?
Refined canola oil is suited to everyday sautéing and roasting. Keep the pan below smoking and use ventilation, since fume emissions rise sharply as oil gets hotter.
Shop it at William’s
Online prices can differ from in-store prices. Call ahead to check stock.