Rapeseed oil

Rapeseed oil provides 900 kcal per 100 g, meaning 100 g of fat and strictly 0 g of protein, carbs and fiber. Like all oils, it is a concentrate of energy with no other macronutrient: one gram of fat supplies 9 kcal, versus 4 for protein and carbs. A single spoon therefore changes your daily total quickly.

A useful benchmark: one tablespoon (about 15 ml, roughly 13 to 14 g) is around 120 kcal, and one teaspoon (5 ml) about 40 kcal. These amounts look tiny in the pan, yet they weigh as much as a full serving of starch. Measure them instead of pouring by eye, especially if you track calories precisely.

Rapeseed oil stands out for its low saturated fat content, about 7%, and a majority of monounsaturated fatty acids, around 60%. It also contains alpha-linolenic acid, a plant-based omega-3, at roughly 8 to 10%, as well as linoleic acid, an omega-6. These proportions are approximate and vary by variety.

This relatively balanced omega-6 to omega-3 ratio makes it useful to complement a diet low in fatty fish. It also contains vitamin E and vitamin K. But plant omega-3 converts only partly into EPA and DHA: it does not replace salmon, sardines or mackerel.

When you struggle to reach your surplus, oil is the most calorie-dense tool: two tablespoons added to a dish of basmati rice, pasta or potatoes add about 240 kcal without changing the volume or taste. It is a discreet way to raise calories when your appetite runs out.

Use it to season roasted chicken breast, oven vegetables, lentil salad or steamed broccoli. Do not count on it for muscle, though: it contains no protein. It should remain an energy add-on next to a real protein source spread across the day, not the foundation of your surplus.

In a deficit, oil is often the first source of tracking errors. A generous drizzle in a non-stick pan can reach 20 g, or 180 kcal, without you noticing. Rice, lean meat and vegetables are easy to weigh, while oil disappears into the dish and is almost never counted with the same rigor.

Concrete tips: weigh the oil on the scale before adding it, use a cooking spray, a good non-stick pan or steaming and oven cooking. Do not try to eliminate it entirely, though: a reasonable amount of fat remains useful for absorbing fat-soluble vitamins and for the satisfaction of the meal.

Virgin, cold-pressed rapeseed oil keeps more flavor, vitamin E and native compounds, but tolerates heat less well. It is best for cold seasoning, vinaigrettes and already cooked dishes. Refined oil is more neutral and more stable, so it suits the pan and the oven better at moderate temperature.

In every case, avoid letting it smoke: oil that smokes degrades and releases unpleasant compounds. Lower the heat, do not reuse frying oil repeatedly and do not reheat the same oil several times. For very high-heat cooking, a refined oil remains more suitable than a virgin one.

Choose an opaque or dark glass bottle with a clear best-before date, and favor small sizes if you use little. Once opened, keep it closed, away from light and heat, and aim to use it within weeks to a few months. Its unsaturated fatty acids oxidize and turn rancid after a while.

Day to day, mix it with lemon and mustard for a vinaigrette, drizzle it over potatoes or sweet potato before roasting, or add it to green vegetables. Use it also instead of butter in homemade cakes, keeping in mind that a tablespoon is still a tablespoon of fat.