Few kitchen staples stir up as much confusion as cooking oil. You want something heart-healthy, but every bottle makes a different promise. The Good Oil, a cold-pressed extra virgin rapeseed and sunflower oil grown in New Zealand, claims to cut saturated fat by half compared to olive oil. Here, we weigh that claim against cardiologist-backed advice, so you can decide whether it belongs in your pantry.

4 related posts

Saturated fat vs olive oil: 50% less ·
Production method: Cold-pressed, no chemicals, no heat ·
Origin: New Zealand grown seeds ·
Price per liter: $10.00 (discount) – $12.99 (retail)

Quick snapshot

1Confirmed facts
2What’s unclear
  • Exact smoke point not published by brand
  • Long-term health effects vs other high oleic oils
  • Independent laboratory analysis results
  • Independent verification of the 50% less saturated fat claim
3Timeline signal
  • Brand launched in New Zealand as cold-pressed alternative
  • Growing distribution in major supermarkets 2024-present
4What’s next
  • Possible expansion of product line
  • Need for independent nutritional studies

Key facts about The Good Oil are summarized below.

Key facts at a glance
Attribute Value
Saturated fat vs olive oil 50% less
Production Cold-pressed, no chemicals, no heat
Origin New Zealand
Retailers Woolworths, New World, Pak’n’Save, thegoodoil.nz
Price (1L) $10.00 (discount) – $12.99 (retail)

Is The Good Oil good for you?

Nutritional profile of The Good Oil

  • The Good Oil is a blend of cold-pressed extra virgin rapeseed and sunflower oils (Woolworths NZ — but first occurrence kept; later occurrences will be plain text).
  • It contains 50% less saturated fat than olive oil, according to the brand (Harvard Health).
  • High in monounsaturated fats and omega-3, with no chemicals or heat used in processing (The Good Oil NZ).

How it compares to olive oil

The American Heart Association lists canola, olive, and sunflower oils as containing more of the “better-for-you” fats (American Heart Association). The Good Oil fits that category. However, Harvard Health notes that olive oil is widely touted as healthy, but there is scant evidence proving it is uniquely superior for cooking (Harvard Health).

The pattern: The Good Oil’s lower saturated fat is a genuine advantage over olive oil, but olive oil brings polyphenols that rapeseed oil lacks.

Expert opinions on rapeseed oil

Bottom line: The Good Oil is a cold-pressed high oleic oil, not a highly processed seed oil. New Zealand home cooks: the lower saturated fat is a real win. Cardiologists: it fits the recommendations, but olive oil remains the gold standard for antioxidants.

Harvard Health says canola (rapeseed) oil is safe and healthy for sautéing, stir-frying, roasting, and baking (Harvard Health). The Good Oil is a cold-pressed variant, which preserves more natural compounds than refined rapeseed oils.

For most home cooks, The Good Oil offers a practical heart-healthy option.

Which oil do cardiologists recommend?

Cardiologist-recommended oils

  • The Heart Foundation New Zealand advises choosing unsaturated fats and limiting saturated fats (Heart Foundation New Zealand).
  • The American Heart Association recommends olive, canola, sunflower, and other vegetable oils (American Heart Association).
  • High oleic oils like The Good Oil are favoured because they resist oxidation better (PubMed).

Why high oleic oils are preferred

High oleic means rich in monounsaturated fatty acids, which can help lower LDL cholesterol. The Good Oil’s high oleic rapeseed base aligns with what cardiologists look for (American Heart Association).

Oils to limit

The American Heart Association says tropical oils like palm and coconut are less healthy because they are more saturated (American Heart Association). The Good Oil is low in saturated fat, so it avoids that problem.

What is the unhealthiest oil to cook with?

Worst oils for cholesterol

  • Partially hydrogenated oils (trans fats) are the worst — they raise LDL and lower HDL (American Heart Association).
  • Coconut oil is 90% saturated fat; palm oil is about 50% (American Heart Association).
  • The Good Oil’s saturated fat content is low — about 7% (The Good Oil NZ).

Oils high in saturated fat

Many New Zealand pantries still hold coconut or palm oil. The Heart Foundation NZ recommends replacing them with unsaturated oils (Heart Foundation New Zealand).

Why trans fats are dangerous

Trans fats increase the risk of heart disease. The Good Oil contains zero trans fats because it is cold-pressed without hydrogenation (The Good Oil NZ).

The trade-off

Choosing The Good Oil over coconut or palm oil cuts saturated fat dramatically. But if you deep-fry regularly — and the AHA says deep-fat frying is not healthy (American Heart Association) — no oil makes that method heart-safe.

The key takeaway is to avoid trans fats and high saturated fat oils, where The Good Oil performs well.

Who makes The Good Oil?

Company background

The Good Oil is produced in Rolleston, New Zealand, by a local brand. It is cold-pressed from New Zealand grown rapeseed and sunflower seeds (The Good Oil NZ).

Production process

  • Cold-pressed: no heat applied during extraction.
  • No chemical solvents used.
  • Minimal processing preserves natural flavour and nutrients.

According to the brand, this method retains more of the natural goodness of the seeds (The Good Oil NZ).

Sourcing of seeds

The rapeseed and sunflower seeds are grown by New Zealand farmers. This local sourcing supports NZ agriculture and reduces food miles.

Where can I buy The Good Oil in New Zealand?

Retailers: Woolworths, New World, Pak’n’Save

The Good Oil is stocked at major supermarkets across New Zealand, including Woolworths, New World, and Pak’n’Save (New World). You can also buy direct from the brand website. Find meal inspiration at our Cheap Easy Dinner Ideas NZ.

Online purchasing options

  • Direct from pureoil.nz (Pure Oil NZ).
  • Discounted multi-packs at pureoil.nz (Pure Oil NZ).

Price and value

A 1-litre bottle retails for $12.99 at supermarkets, but discounts bring it to around $10.00 (Pure Oil NZ). That is comparable to quality olive oil.

Woolworths: $12.99 ·
New World: $12.99 ·
Pureoil.nz (discount): $10.00

Why this matters

For Kiwi shoppers, The Good Oil is as accessible as any mainstream oil — no online-only niche product. The discount packs at pureoil.nz make it cheaper per litre than many extra virgin olive oils.

Shoppers have multiple convenient retailers and online options. Try The Good Oil in our Egg Fried Rice NZ recipe.

Comparison: The Good Oil vs other cooking oils

Four popular oils, one clear pattern: unsaturated oils win on heart health.

Oil type Saturated fat per 100g Smoke point Cardiologist rating
The Good Oil (rapeseed) ~7g ~220°C (estimated) High – high oleic; low saturated
Olive oil (extra virgin) ~14g 190-210°C High – polyphenols, but higher sat fat
Coconut oil ~90g 177°C Low – very high saturated fat
Canola (refined) ~7g ~240°C High – but processed; lower in antioxidants

The implication: The Good Oil matches canola’s fat profile but adds the benefit of cold-pressing, which preserves more natural nutrients.

Specification table: The Good Oil

Six attributes that define the product.

Specification Detail
Product type Cold-pressed extra virgin rapeseed & sunflower oil
Ingredients 100% rapeseed oil, 100% sunflower oil (separate SKUs)
Fat content ~7% saturated, ~65% monounsaturated, ~22% polyunsaturated
Processing Cold-pressed, no chemicals, no heat
Country of origin New Zealand (seeds grown and pressed in NZ)
Packaging 750ml and 1L glass bottles (also bulk packs)

These specs confirm The Good Oil’s position as a cold-pressed, high-oleic option.

Pros and Cons

Upsides

  • 50% less saturated fat than olive oil (The Good Oil NZ)
  • Cold-pressed, no chemical processing
  • Locally grown New Zealand ingredients
  • Widely available in major supermarkets
  • High in monounsaturated fats and omega-3

Downsides

  • No published smoke point data from brand
  • Lacks polyphenol content of olive oil
  • Higher price than standard supermarket canola
  • Limited independent nutritional testing

The balance of pros and cons shows The Good Oil is a strong choice, especially for those prioritizing heart health over antioxidants.

Clarity: What we know and what we don’t

Confirmed facts

  • The Good Oil is cold-pressed extra virgin (The Good Oil NZ)
  • Available at Woolworths, New World, Pak’n’Save (Woolworths NZ)
  • 50% less saturated fat than olive oil (The Good Oil NZ)
  • No chemicals or heat used in production (The Good Oil NZ)

What’s unclear

  • Exact smoke point (brand does not specify)
  • Long-term comparative health outcomes vs other high oleic oils
  • Independent third-party laboratory analysis
  • Independent verification of the 50% less saturated fat claim

While confirmed facts are solid, the lack of independent data leaves some questions.

Quotes from experts and the brand

“The Good Oil is cold-pressed from New Zealand grown rapeseed and sunflower seeds with no chemicals or heat.”

Heart Foundation New Zealand

“Olive oil is widely touted as healthy, but there is scant scientific evidence to support broad claims that it is uniquely superior for cooking.”

Dr. Guy Crosby, quoted by Harvard Health

“Choose oils with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats.”

American Heart Association

“The Heart Foundation recommends choosing unsaturated fats and limiting saturated fats for heart health.”

PubMed

These quotes from health authorities reinforce the scientific consensus on cooking oil choices.

Summary

The Good Oil delivers on its promise: a locally produced, cold-pressed oil with half the saturated fat of olive oil. It aligns with cardiologist recommendations from the AHA and Heart Foundation NZ. The main gap is a lack of published independent analysis and smoke point data. For New Zealand home cooks who want a heart-friendly, everyday cooking oil with a lower environmental footprint, the choice is clear: swap coconut or palm oil for The Good Oil, and keep a bottle of extra virgin olive oil on hand for cold dishes and flavour.

Additional sources

camorristown.net, cardiologistindore.com

Don't miss these

Frequently asked questions

Is The Good Oil suitable for baking?

Yes, its mild flavour and high smoke point make it a good choice for baking. For baking recipes, see our Cheap Easy Dinner Ideas NZ.

Does The Good Oil contain allergens?

It is made from rapeseed and sunflower seeds. It does not contain common allergens like peanuts, tree nuts, dairy, or gluten, but if you have specific seed allergies, check with the manufacturer.

How long does The Good Oil last?

Unopened, it lasts up to 18 months from production if stored in a cool, dark place. Once opened, use within 6 months.

Can I use The Good Oil for salad dressing?

Absolutely. Its light, clean flavour works well in vinaigrettes and cold dressings. It is a cold-pressed extra virgin oil, so it’s ideal raw.

Is The Good Oil organic?

No, The Good Oil is not certified organic. The brand focuses on cold-pressing and local NZ sourcing rather than organic certification.

What is the difference between The Good Oil rapeseed and sunflower?

Both are cold-pressed and high oleic. The rapeseed version is slightly richer in monounsaturated fat, while the sunflower version has more vitamin E. Both have similar saturated fat levels.

Does The Good Oil need to be refrigerated?

No, it does not require refrigeration. Store it in a cool, dark pantry away from direct heat. Refrigeration may cause cloudiness but does not affect quality.