What Is Canola Oil Made Out Of? Definition

Canola oil is made from crushed seeds of the canola plant, which is a specific variety of rapeseed bred to have low levels of erucic acid and glucosinolates — compounds that made older rapeseed oil unsafe for eating. The name “canola” comes from “Canadian oil, low acid.” The seeds are heated, pressed, and then chemically extracted using hexane to get the maximum amount of oil. The crude oil is then refined, bleached, and deodorized to create the neutral-tasting cooking oil found on grocery store shelves.

Is Canola Oil the Same as Rapeseed Oil?

No, they are not the same. Traditional rapeseed oil contains high levels of erucic acid, which animal studies have linked to heart damage. Canola was developed in the 1970s through traditional plant breeding to contain less than 2% erucic acid, which is considered safe by health authorities worldwide.

The difference matters because you cannot simply assume they are interchangeable. In Europe, you may see “rapeseed oil” sold for cooking, and it usually meets canola standards. But in North America, “canola oil” is the regulated term for the low-erucic-acid version. If you see “rapeseed oil” in a specialty store, check the label for erucic acid content. Most commercial cooking oils labeled as canola are the safe, bred variety.

Current research suggests that the confusion between these two oils drives much of the fear around canola. People read about toxic rapeseed oil from decades ago and assume modern canola is the same product. It is not.

How Is Canola Oil Made?

Canola seeds are about 40% oil by weight. The process starts with cleaning and heating the seeds to around 120°F to soften them. Then a mechanical press squeezes out roughly 60% of the oil. The remaining pressed cake still contains oil, so manufacturers use hexane — a chemical solvent — to extract the rest. This is standard practice for most vegetable oils, including soybean and sunflower oil.

After extraction, the crude oil goes through refining. This means treating it with acid to remove gums, bleaching with clay to remove color, and deodorizing with steam at high heat to remove any remaining odor or flavor. The final product is clear, nearly tasteless, and has a high smoke point of around 400°F.

Many people worry about hexane residue in the finished oil. Studies have found that the refining process removes virtually all traces of hexane. The levels detected in bottled canola oil are well below safety limits set by the FDA. If you are concerned, look for expeller-pressed or cold-pressed canola oil, which skips the chemical extraction step. These cost more and have a shorter shelf life.

What Is the Nutritional Profile of Canola Oil?

Canola oil stands out for having the lowest saturated fat content of any common cooking oil — about half that of olive oil. It is also one of the few plant oils that provides a meaningful amount of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid. The American Heart Association has given canola oil a “heart-check” certification, meaning it meets their criteria for heart-healthy fats.

The main criticism of canola oil’s nutrition is its omega-6 to omega-3 ratio, which is roughly 2:1. Many health experts argue that the modern diet already contains too much omega-6 relative to omega-3, and that adding more omega-6 from any oil could contribute to inflammation. However, the ratio in canola oil is actually better than most other vegetable oils. Soybean oil, for example, has a ratio closer to 7:1.

What Are the Health Concerns About Canola Oil?

Several concerns circulate online, and they deserve honest examination. The most common claim is that canola oil becomes toxic when heated. Some studies suggest that heating any polyunsaturated oil to high temperatures — above its smoke point — can create potentially harmful compounds like polar compounds and trans fats. But at normal cooking temperatures, canola oil performs similarly to other oils. Its smoke point of 400°F is higher than olive oil and suitable for most stovetop cooking.

Another concern involves erucic acid. As noted earlier, modern canola contains minimal erucic acid. The FDA classifies canola oil as generally recognized as safe. Animal studies that raised concerns used traditional rapeseed oil with high erucic acid content, not the modern canola variety.

Some people worry about the refining process destroying beneficial compounds. This is true — refined canola oil loses most of its natural antioxidants and phytosterols during processing. But this is also true for virtually all refined vegetable oils. If you want the full nutritional profile of any seed oil, you need to buy unrefined, cold-pressed versions, which have lower smoke points and stronger flavors.

One valid concern that deserves more attention is the potential for trans fat formation during deodorization. The high heat used in deodorizing can create small amounts of trans fats — typically less than 1% of total fat. This is far less than the trans fat content of butter or shortening, but it is not zero. Canadian regulations require that canola oil contain less than 2% trans fat to be labeled as such, and most commercial brands test well below that threshold.

Is Canola Oil Genetically Modified?

Most canola grown in North America is genetically modified to be resistant to herbicides. According to the USDA, over 90% of canola grown in the United States is genetically engineered. This is a major reason why some consumers avoid canola oil, even though the genetic modification itself does not change the oil’s chemical composition.

The GM trait allows farmers to use certain herbicides to control weeds without damaging the crop. Whether this is a health concern depends on your views about GMOs and pesticide residues. The FDA has determined that GM canola oil is safe to eat, and numerous studies have not found evidence of harm from consuming oils derived from GM crops. However, non-GMO and organic canola oil is available if you prefer to avoid it. Look for labels that say “non-GMO verified” or “USDA organic” — organic standards prohibit the use of GM seeds.

Some people report that they feel better avoiding canola oil. This is a personal choice, and strong evidence for or against such claims is limited. What is clear is that the oil itself, whether from GM or non-GM seeds, has a nearly identical fatty acid profile and behaves the same way in cooking.

How Does Canola Oil Compare to Other Cooking Oils?

• Olive oil: Higher in monounsaturated fat and antioxidants. Better for low-heat cooking and dressings. Lower smoke point (375°F for extra virgin).
• Coconut oil: Very high in saturated fat (90%). Stable at high heat but raises LDL cholesterol more than canola oil.
• Avocado oil: Similar monounsaturated fat profile to canola. Higher smoke point (520°F). More expensive.
• Butter: Contains saturated fat and cholesterol. Adds flavor but not ideal for high-heat cooking due to low smoke point (350°F).
• Vegetable shortening: Often contains partially hydrogenated oils with trans fats. Canola oil is a healthier substitute in baking.

For everyday cooking that requires a neutral flavor and medium-high heat, canola oil is a reasonable choice. It is not a superfood, and it is not poison. It is a refined seed oil that performs well for its intended purpose. The decision to use it comes down to your priorities: cost, flavor, heat tolerance, and personal preferences about processing methods.