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Rapeseed oil Calories
Rich in omega-3 and omega-6, low in saturated fat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Rapeseed oil (14 g) has 120 calories. That works out to 884 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13.6 g of fat and 0 g of fiber. Its 2.4 mg of Vitamin E covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Rapeseed oil?
Rapeseed oil is pressed from the seeds of the rapeseed plant. Its mild flavour and light texture make it a versatile cooking oil, especially when you want the ingredients in a dish to remain the focus. It is widely used in parts of Europe, and is also a practical alternative to more familiar vegetable oils in kitchens around the world.
Use it for sautéing, roasting, baking or a simple salad dressing; its neutral taste works with both savoury and sweet dishes. Like other oils, it is energy-dense, but it is low in saturated fat and contains omega-3 and omega-6 fats. Measure it rather than pouring freely if you want to keep a meal lighter.
Rapeseed oil Nutrition Facts
Selected: 100 g
884
KCAL / 100G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
100g
· 128% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Rapeseed oil Vitamins & Minerals
Vitamins
Vitamin E
17.5mg · 117% DV
Vitamin K
71.3µg · 59% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
Minerals
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Zinc
0mg · 0% DV
How Nutritious Is Rapeseed oil?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Rapeseed oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rapeseed oil
To burn the 884 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Rapeseed oil Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rapeseed oil Contain Allergens?
No known major allergens
Which Diets Is Rapeseed oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Rapeseed oil Fat Profile
SATURATED
7.5g
MONOUNSATURATED
63g
POLYUNSATURATED
29g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
Compare Rapeseed oil
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Frequently Asked Questions About Rapeseed oil
Is rapeseed oil the same as canola oil?
Often, yes. Canola oil is made from edible rapeseed varieties bred to contain very little erucic acid. The names are used differently across countries, so “rapeseed oil” on a label can refer to different types of edible oil.
Is rapeseed oil healthy?
Rapeseed oil is low in saturated fat and contains both omega-3 and omega-6 fats. It can be a useful everyday cooking oil, but it is still energy-dense, so replacing other fats rather than simply adding more is a practical approach.
Can you fry with rapeseed oil?
Yes. Refined rapeseed oil is suitable for frying because it has a mild flavor and handles cooking heat well. Avoid heating it until it smokes, and discard it if it develops a burnt smell or becomes very dark.
What is the difference between cold-pressed and refined rapeseed oil?
Cold-pressed rapeseed oil usually has a more noticeable, sometimes nutty flavor and is often used in dressings. Refining gives rapeseed oil a milder taste and makes it more suitable for high-heat cooking.
Does rapeseed oil taste like olive oil?
No. Refined rapeseed oil is usually mild and neutral, while olive oil often has a more distinctive fruity or peppery taste. Cold-pressed rapeseed oil can have a nutty note, but it still does not taste like olive oil.
Can rapeseed oil replace butter in baking?
Yes, rapeseed oil can replace melted butter in many cakes and quick breads, but the texture and flavor may change. Because oil contains no water or milk solids, use a recipe designed for oil when possible.
Does rapeseed oil contain omega-3, and does heating destroy it?
Yes, rapeseed oil contains omega-3 fat. Prolonged high heat can damage some of these fats, so use the oil without overheating it or add cold-pressed rapeseed oil to dressings and other unheated foods.
Can rapeseed oil be used for roasting vegetables?
Yes. Rapeseed oil’s mild taste suits roasted vegetables, and refined rapeseed oil works well at oven temperatures used for roasting. Coat the vegetables lightly rather than letting the oil smoke on the tray.
How should you store rapeseed oil after opening?
Keep rapeseed oil tightly closed in a cool, dark cupboard, away from the stove and direct sunlight. If it smells stale or tastes bitter or rancid, discard it rather than using it in food.
Can you reuse rapeseed oil after deep-frying?
Yes, if the rapeseed oil has not smoked or burned. Let it cool, strain out food particles, and store it sealed for prompt reuse. Discard it if it is dark, foamy, unusually thick, or smells off.
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Nutrition data compiled from USDA FoodData Central and scientific sources.