Rapeseed Oil
A neutral, high-heat cooking oil with the lowest saturated fat of common oils.
Nutrition per 100 g
Standardised to 100 g of rapeseed oil for fair comparison. Typical serving: 1 tbsp (14 g) — 124 kcal per 14 g serving.
| Nutrient | Per 100 g | Per serving (14 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 886 kcal | 124 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 100 g | 14 g | 11.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of rapeseed oil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (14 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 28.8 mg | 4 mg | 192% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 0 mg | 0 mg | 0% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Phosphorus | 0 mg | 0 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0 mg | 0 mg | 0% |
| Selenium | 0 µg | 0 µg | 0% |
Source: USDA FoodData Central — Oil, grapeseed
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat rapeseed oil?
- Lowest saturated fat of the widely available oils.
- Contains plant omega-3, unusual for a cooking oil.
How to include it
- Use for roasting and frying where flavour is not wanted.
- Measure with a spoon rather than pouring.
Things to consider
- Highly refined versions lose some vitamin E.
- Still 120 kcal per tablespoon.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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