Edible oils are an important part of cooking in UK households, restaurants, and the food manufacturing industry. They affect flavour, texture, shelf life, and nutritional value. With growing awareness around healthy eating, consumers in the UK are paying closer attention to the type of oil they use.
Types of fat in oils
Saturated fat
Usually solid at room temperature. Excessive intake may contribute to raised cholesterol. Use in moderation.
Monounsaturated (MUFA)
Considered heart-healthier. Recommended as part of a balanced diet by UK health authorities.
Polyunsaturated (PUFA)
Contains essential Omega-3 and Omega-6 fatty acids that the body cannot produce on its own.
Omega-6 vs omega-3 — why the ratio matters
Both omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid, ALA) are essential fatty acids — your body cannot make them. The British Nutrition Foundation and SACN highlight that modern UK diets are heavily skewed toward omega-6, with typical intakes running at 10:1 to 20:1 against omega-3. A ratio closer to 4:1 or lower is often used as a practical benchmark for cardiovascular and inflammatory health.
| Oil | Omega-6 | Omega-3 | Approx. ratio |
|---|---|---|---|
| Flaxseed oil | ~14% | ~53% | 1 : 4 (omega-3 dominant) |
| Rapeseed oil | ~19% | ~9% | ~2 : 1 |
| Soya bean oil (vegetable) | ~51% | ~7% | ~7 : 1 |
| Extra virgin olive oil | ~10% | ~0.8% | ~13 : 1 |
| Groundnut oil | ~32% | 0% | omega-6 only |
| Sunflower oil (standard) | ~65% | ~0.2% | very high omega-6 |
Among bulk cooking oils, UK rapeseed has the most favourable omega-6 to omega-3 ratio of any volume-priced option — one of the strongest reasons it has overtaken sunflower as the default catering oil.
Smoke points — which oils can take the heat?
The smoke point is the temperature at which an oil begins to break down, releasing visible smoke, free radicals and aldehydes. Oils with higher smoke points are better suited to high-temperature frying and roasting.
Nutritional comparison
| Oil | Main fat type | Health profile | Best use |
|---|---|---|---|
| Olive oil (extra virgin) | Monounsaturated | Excellent | Dressings, light frying |
| Rapeseed oil | Monounsaturated | Excellent | All-purpose |
| Avocado oil | Monounsaturated | Very good | High-heat cooking |
| Groundnut (peanut) oil | Monounsaturated | Good | Stir-fry, deep frying |
| Sunflower oil | Polyunsaturated | Good | Frying, baking |
| Soya bean oil (sold as "vegetable oil" in catering) | Polyunsaturated | Good | General cooking, manufacturing |
| Sesame oil (refined) | Polyunsaturated | Good | Stir-frying, marinades |
| Flaxseed oil | Omega-3 PUFA | Excellent | Cold use only |
| Coconut oil | Saturated | Use moderately | Baking, Asian cooking |
| Palm oil | Saturated | Use moderately | Processed foods |
Common edible oils in the UK
Cold-pressed vs refined oils
High-oleic variants — for fryer life and stability
High-oleic varieties are conventionally bred (not GM) seed crops with a fatty-acid profile re-balanced toward monounsaturated oleic acid. Compared with standard equivalents, they offer markedly better oxidative stability, longer fryer life, and a cleaner finish in fried products.
- HOSO (high-oleic sunflower) — typically 80%+ oleic acid (vs. ~30% in standard sunflower). Widely specified for crisps, snacks and extended-life fryer applications. Smoke point ~232°C.
- High-oleic rapeseed — increasingly available in UK supply. Combines rapeseed's low saturates with the oxidative stability of olive oil, at a catering price point.
- High-oleic soya — used in food manufacturing where soya origin is required but PUFA-driven oxidation needs to be reduced.
Procurement note: high-oleic oils typically command a 15–30% premium over standard equivalents but can considerably extend fryer-oil life (commonly cited at around 2–3×, depending on operation and filtration) — often a net cost saving in high-throughput frying. Actual performance varies; Olympic Foods can supply HOSO and high-oleic rapeseed on request.
Best oils by cooking method
NHS guidance on edible oils
The NHS recommends:
Source: NHS — Different fats and nutrition and the Eatwell Guide.
Trans fats in the UK supply chain
Industrial trans fatty acids (iTFAs) — once common in margarines and bakery shortenings made from partially hydrogenated oils — have been almost entirely eliminated from the UK food supply. The Food Standards Agency secured voluntary industry removal between 2007 and 2011, and a hard regulatory cap of 2 g iTFA per 100 g of fat applies under retained EU Regulation 2019/649.
All Olympic Foods oils, hydrogenated fats and shortenings comply with this limit and are produced using full hydrogenation or interesterification rather than partial hydrogenation. Specifications and certificates of analysis are available on request.
Allergen labelling — what UK food businesses need to know
Several edible oils derive from one of the 14 allergens that must be declared on UK food labels under FSA rules (retained EU FIC, Regulation 1169/2011, as amended by Natasha's Law for PPDS).
| Oil | Allergen status | Labelling required? |
|---|---|---|
| Soya bean oil — fully refined | Derived from soya, but exempt under FIC Annex II | No allergen declaration required where fully refined status is confirmed |
| Soya bean oil — unrefined / not confirmed fully refined | Soya — listed allergen | Yes — declare soya in bold |
| Sesame oil | Sesame — listed allergen | Yes — declare in bold |
| Groundnut (peanut) oil — refined | Peanut — listed allergen | Exempt under FIC Annex II (refined only) |
| Groundnut (peanut) oil — cold-pressed / virgin | Peanut — listed allergen | Yes — declare in bold |
| Rapeseed, sunflower, olive, coconut, palm, avocado, flaxseed | Not on the FSA-14 list | No allergen declaration required |
Cross-contamination management still applies even where labelling is exempt. Olympic Foods operates allergen-segregated production lines and full audit-traceable supply for all oils.
Storage and shelf life
Edible oils degrade through oxidation (driven by air, light and heat) and hydrolysis (driven by water and free fatty acids). Storage matters as much as the oil itself.
- Unopened, ambient (15–20°C, dark): refined oils 18–24 months · cold-pressed / extra virgin 12–18 months · flaxseed 6–9 months (refrigerate).
- Opened, in service: use refined oils within 3 months of opening, cold-pressed within 1 month, flaxseed within 3 weeks (refrigerated).
- Frying oil in commercial use: filter daily; replace every 6–8 frying cycles or when free fatty acid (FFA) content exceeds 2%, smoke point drops below 170°C, or the oil darkens / foams.
- Bulk storage: avoid copper and unlined steel (catalyses oxidation). IBCs should be kept under cover, away from heat sources, with breather caps or nitrogen blanketing for premium oils.
Sustainability and sourcing
UK consumers and food businesses are increasingly concerned about carbon footprint, sustainable sourcing, and deforestation linked to certain tropical and oilseed crops.
EUDR and UK Schedule 17 — what's changing
Following a further postponement adopted in December 2025 (Regulation (EU) 2025/2650), the EU Deforestation Regulation (EUDR, 2023/1115) applies from 30 December 2026 for operators, with an extra six-month cushion (to 30 June 2027) for micro and small enterprises. It requires due-diligence statements proving that palm and soya placed on the EU market are deforestation-free since 31 December 2020. UK exporters, and UK manufacturers feeding into EU supply chains, should continue preparing due-diligence documentation.
Domestically, Schedule 17 of the Environment Act 2021 provides for a parallel UK due-diligence regime for forest-risk commodities. It is not yet in force — secondary legislation is still required to operationalise it, with the initial focus expected on cattle products, cocoa, palm oil and soy. Large UK operators should prepare for comparable obligations.
Olympic Foods is preparing EUDR-aligned origin documentation for all palm and soya supply. Geolocation polygons and chain-of-custody data are available on request for customers building their own due-diligence files.
How Olympic Foods supplies these oils
Olympic Foods is a UK-based bulk oils supplier serving food manufacturers, contract caterers, wholesalers and chip-shop networks. Pack sizes, lead times and accreditations:
| Format | Capacity | Typical use |
|---|---|---|
| Bottles & PET | 3L · 5L · 10L | Foodservice, retail, smaller kitchens |
| Drums & Bottle-in-Box | 15L · 20L | Mid-volume catering and manufacturing |
| Boxes & buckets | 12.5kg – 20L | Mayonnaise, sauces and fats |
| IBCs (totes) | 1,000L | High-volume manufacturing, fryer top-up |
Accreditations: BRCGS Food Safety Issue 9, Kosher, RSPO Segregated (palm) and SEDEX SMETA. Products are Halal suitable (not formally Halal certified). Full liquid oils range includes refined rapeseed, sunflower, soya bean (vegetable oil), olive blends, groundnut, coconut and HOSO.
Lead times: next-day for stocked lines (rapeseed, sunflower, vegetable, palm); 5–10 working days for specialist or high-oleic specifications. Nationwide UK delivery.
Frequently asked questions
What is the healthiest cooking oil in the UK?
Cold-pressed rapeseed and extra virgin olive oil are most widely recommended by UK health authorities, including the NHS and the British Nutrition Foundation. Both are high in monounsaturated fat, and rapeseed has one of the lowest omega-6 to omega-3 ratios of any common cooking oil (around 2:1).
Is "vegetable oil" the same as soya bean oil?
It depends on the supplier. In UK retail, "vegetable oil" is most often 100% rapeseed oil. In the wider catering and food manufacturing supply — including products supplied by Olympic Foods — "vegetable oil" typically refers to refined soya bean oil. Always check the label or product specification, as the fat profile and allergen status differ.
Can I reuse frying oil?
Yes, but limit reuse. The NHS and FSA advise against repeatedly reheating oils because oxidation produces harmful aldehydes and reduces the oil's smoke point. Filter after each use, store cool and dark, and replace once the oil darkens, foams, or develops an off odour — typically after 6 to 8 frying cycles in commercial kitchens.
What is the smoke point of an oil and why does it matter?
The smoke point is the temperature at which an oil starts to break down, releasing visible smoke and harmful free radicals. Cooking above an oil's smoke point degrades flavour, nutrition, and food safety. Refined oils generally have higher smoke points than cold-pressed or virgin equivalents.
Is rapeseed oil the same as canola oil?
Yes — canola is the North American trade name for low-erucic-acid rapeseed oil. UK rapeseed has been bred to the same low-erucic-acid standard since the 1970s, so the two are nutritionally equivalent.
Is palm oil bad for the environment?
Conventionally produced palm oil has been linked to tropical deforestation and biodiversity loss. RSPO-certified Segregated palm oil offers verified deforestation-free supply. The EU Deforestation Regulation (EUDR) applies from 30 December 2026 for operators (30 June 2027 for micro and small enterprises), and the UK's Environment Act Schedule 17 will introduce a parallel due-diligence regime once secondary legislation is in force.
Are refined oils considered allergens under UK law?
Fully refined soya bean oil and refined groundnut (peanut) oil are exempt from allergen declaration under retained EU FIC Annex II, where fully refined status is confirmed. Unrefined soya oil, sesame oil and cold-pressed groundnut oil must be declared in bold under FSA rules. Rapeseed, sunflower, olive, coconut, palm, avocado and flaxseed are not on the FSA-14 list.
Sources and references
- NHS, Different fats and nutrition — Eat well
- NHS, The Eatwell Guide
- British Nutrition Foundation, Fats — types, function and recommendations
- SACN (Scientific Advisory Committee on Nutrition), Saturated fats and health (2019), Public Health England.
- Food Standards Agency, Allergen guidance for food businesses (FIC Regulation 1169/2011, retained).
- Retained EU Regulation 2019/649 — limit on industrial trans fatty acids (2 g per 100 g of fat).
- Roundtable on Sustainable Palm Oil, RSPO certification standards.
- European Commission, EU Deforestation Regulation (EUDR, 2023/1115).
- Council of the EU, EUDR postponement to 30 December 2026 (Regulation (EU) 2025/2650).
- UK Government, Environment Act 2021, Schedule 17.
- USDA FoodData Central — fatty-acid composition values used in the omega-ratio table.
- Modern Olives Laboratory Services (2018), Smoke point and oxidative stability of cooking oils.
Summary
Different edible oils have different nutritional properties, flavours and cooking applications. In the UK market, rapeseed, olive, sunflower and soya bean (vegetable) oil remain the most commonly used. Refined groundnut, coconut and RSPO-certified palm play important specialised roles.
Choosing the right oil depends on: cooking method · desired flavour · fat profile · allergen considerations · budget · sustainability and regulatory requirements.