What is Rapeseed Oil and When Should You Consider Using It?

Rapeseed oil is a popular cooking oil in the U.S., although many Americans may not recognize the name "rapeseed." The confusion often arises due to different terminology. Here's a comprehensive guide on this affordable and versatile oil and when to use it.

What Exactly is Rapeseed Oil?

Rapeseed oil is extracted from the seeds of the rape plant, a yellow-flowered plant in the mustard or cabbage family. There are two main varieties of rapeseed oil: industrial and culinary. Industrial rapeseed oil is primarily used in chemical and automotive applications and contains high levels of erucic acid, a compound that can be harmful to humans in large quantities. In the U.S. and Canada, the culinary version of rapeseed oil is referred to as "canola oil."

Rapeseed Oil vs. Canola Oil: What's the Difference?

Canola oil, one of the most popular cooking oils in the U.S., is derived from certain varieties of rapeseed. In 1976, Canadian researchers used traditional cross-breeding techniques to develop a new rapeseed variety that was low in both glucosinolates and erucic acid. Prior to this, rapeseed oil was not suitable for human consumption due to its high erucic acid content.

The newly developed oil was named canola oil, combining the words "Canada" and "oil" to reflect its country of origin. To qualify as canola oil, it must contain less than 2% erucic acid and no more than 30 micromoles of glucosinolates (a bitter-tasting compound).

In many parts of the world outside the U.S. and Canada, the term "rapeseed oil" is used to describe both culinary and industrial grades of the oil interchangeably.

What Are the Uses of Rapeseed Oil?

High-Temperature Cooking

An oil's smoke point is the temperature at which it begins to smoke and release harmful compounds, resulting in a burnt, unpleasant flavor. If you've ever overheated a pan of oil, you might be familiar with the thick smoke and acrid smell that comes when oil surpasses its smoke point.

Generally, refined oils (like rapeseed or canola oil) have a higher smoke point, making them suitable for high-heat cooking methods such as deep-frying, stir-frying, or pan-searing. Rapeseed oil, for instance, has a smoke point of 400°F. As a general rule, the lighter and more refined the oil, the higher its smoke point.

Versatility in Cooking

Rapeseed/canola oil is considered a neutral oil, meaning it doesn’t alter the flavor of your dish. Neutral oils are typically refined, undergoing processes like bleaching and deodorizing to achieve a more neutral taste. In contrast, unrefined oils, such as extra virgin olive oil or coconut oil, retain more of the distinct flavor of the plant they come from.

Neutral oils are ideal for baking, deep frying, or any time you want the dish's flavors to remain the focus.

Substitutes for Rapeseed Oil

If you need to replace rapeseed/canola oil, choose another neutral oil with a high smoke point. Options include safflower oil, light or refined olive oil, soybean oil, peanut oil, corn oil, sunflower oil, and grapeseed oil. However, if a neutral oil is not essential, extra virgin olive oil or avocado oil can also work as great substitutes.