Erucic Acid
Also known as 22:1, cis-13-docosenoic acid, Erucic
Erucic acid is a long-chain monounsaturated omega-9 fatty acid found naturally in rapeseed, mustard, and other Brassica plants. Because of historical safety concerns, food-use rapeseed (canola) has been bred to contain very little of it.
Why it matters
What it does in your body
- Naturally occurring fat in rapeseed and mustard seed oils
- Used mainly in industrial applications rather than as a nutrient
- Present at low, regulated levels in food-grade vegetable oils
Intake guidance
How much you need
There is no daily target to reach for erucic acid; the opposite is true. Regulators set upper limits because high intakes have been a concern, especially for young children. It is a monounsaturated fat that the body can make relatives of, so there is no dietary need for it. The European Food Safety Authority set a tolerable daily intake of 7 mg per kg of body weight.
What affects it
What affects your intake
Oil type
Traditional high-erucic rapeseed and mustard oils are high in it; modern canola is bred to keep it very low, typically under 0.5 percent of fatty acids.
Age
Infants and young children who eat a lot of high-erucic foods are the group most likely to exceed the tolerable intake.
In practice
Good to know
Good to know: erucic acid is the reason old-style rapeseed oil was reworked into modern canola, which by definition is low in it. High intakes have been linked in animal studies to heart-muscle changes, so authorities cap how much is allowed in food oils and infant formula. For most people eating standard canola and store-bought oils, exposure is well below the safe limit; the main caution is for children eating a lot of traditional mustard or high-erucic oils.
Where to get it
Best food sources
The bottom line
Erucic acid is a fat you want to limit, not seek out. Standard canola and packaged cooking oils are already low in it, so no action is needed for most people; take more care with traditional mustard oil, especially for young children.
Track erucic acid automatically
Erucic Acid is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- European Food Safety Authority (EFSA), Erucic acid in feed and food, 2016
- Dietary Guidelines for Americans, 2020-2025
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.