Canola Oil vs Olive Oil: Everything You Need to Know

Choosing between canola oil and olive oil can make a significant difference in your cooking results and health benefits. Both oils have unique properties that make them suitable for different uses in the kitchen. This comprehensive guide compares these popular cooking oils across all important factors—from nutrition and health benefits to cooking performance and taste—to help you make the best choice for your specific needs.

Whether you’re looking to substitute one oil for another, find the healthiest option, or determine which is best for specific cooking methods like baking or frying, you’ll find clear, evidence-based answers here.

Nutritional comparison

Canola oil

Canola oil is derived from the seeds of the canola plant, a type of rapeseed. It is known for its low saturated fat content and high levels of monounsaturated and polyunsaturated fats. Here’s a breakdown of the nutritional content per tablespoon (14 grams) of canola oil:

• Calories: 124
• Total fat: 14 grams
• Saturated fat: 1 gram
• Monounsaturated fat: 9 grams
• Polyunsaturated fat: 4 grams
• Omega-3 fatty acids: 1,279 milligrams
• Omega-6 fatty acids: 2,610 milligrams
• Vitamin E: 2.4 milligrams (12% of the Daily Value)

Olive oil

Olive oil is extracted from the fruit of the olive tree and is a staple in Mediterranean cuisine. Extra virgin olive oil, the highest quality, is known for its rich flavor and health benefits. Here’s the nutritional content per tablespoon (14 grams) of extra virgin olive oil:

• Calories: 119
• Total fat: 14 grams
• Saturated fat: 2 grams
• Monounsaturated fat: 10 grams
• Polyunsaturated fat: 2 grams
• Omega-3 fatty acids: 103 milligrams
• Omega-6 fatty acids: 1,319 milligrams
• Vitamin E: 1.9 milligrams (10% of the Daily Value)
• Polyphenols: Approximately 150-400 milligrams per kilogram

The key differences in their nutritional profiles highlight that while canola oil is higher in omega-3 fatty acids, olive oil boasts a richer content of monounsaturated fats and beneficial polyphenols.

Health benefits

Health benefits comparison

Canola oil

• Heart health: The high monounsaturated and polyunsaturated fat content in canola oil helps reduce bad cholesterol (LDL) levels, which can lower the risk of heart disease.
• Omega-3 fatty acids: Canola oil is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health and reduces inflammation.
• Vitamin E: This antioxidant helps protect cells from oxidative damage and supports immune function.

Olive oil

• Cardiovascular benefits: Olive oil, particularly extra virgin, is rich in monounsaturated fats and polyphenols, which have been shown to reduce inflammation, lower blood pressure, and improve cholesterol levels.
• Anti-inflammatory properties: The polyphenols in olive oil, such as oleocanthal, have anti-inflammatory effects similar to those of ibuprofen.
• Antioxidant power: Olive oil contains vitamin E and other antioxidants that protect against cellular damage and reduce the risk of chronic diseases.
• Diabetes management: Olive oil can help regulate blood sugar levels and improve insulin sensitivity, making it a good choice for people with diabetes.
• Weight management: Despite being high in calories, olive oil can aid in weight loss by promoting a feeling of fullness and reducing appetite.
• Skin and hair benefits: Olive oil’s rich antioxidant content can improve skin health and hydration. It is also used in hair treatments to condition and add shine.

Overall, both oils offer significant health benefits, but olive oil is particularly renowned for its heart-protective and anti-inflammatory properties.

Effects on cholesterol levels

Both oils can help manage cholesterol levels, but they work in slightly different ways:

• Canola oil: Contains plant sterols that help block cholesterol absorption. Studies show it can lower total cholesterol by 7-10% when substituted for saturated fats. Its high omega-3 content helps reduce triglycerides and increase HDL (good) cholesterol.
• Olive oil: Rich in monounsaturated fats that help reduce LDL (bad) cholesterol while maintaining or increasing HDL levels. The polyphenols in extra virgin olive oil provide additional protection against oxidative damage to cholesterol particles.

For optimal cholesterol management, both oils are significantly better choices than butter, lard, or tropical oils high in saturated fats.

Canola oil vs olive oil for weight management

While both oils contain similar calories (about 120 per tablespoon), they may affect weight management differently:

• Olive oil: Contains oleic acid that helps increase feelings of fullness. Studies suggest the monounsaturated fats in olive oil may help reduce belly fat accumulation even without calorie reduction.
• Canola oil: Its lighter flavor may lead to using less oil in cooking. Some research indicates its omega-3 content may help improve insulin sensitivity, which can support weight management.

Both oils should be used in moderation as part of a balanced diet. The Mediterranean diet, which features olive oil prominently, is associated with healthier weight management and reduced risk of obesity.

Culinary uses

Canola oil

• High smoke point: Canola oil has a smoke point of around 400°F (204°C), which makes it suitable for high-heat cooking methods such as baking, sautéing, and frying.
• Neutral flavor: Its mild flavor does not overpower dishes, making it a versatile option for a variety of recipes.
• Baking: Canola oil is often used in baking due to its light texture and neutral taste, which do not alter the flavor of baked goods.

Olive oil

• Extra virgin olive oil: With a lower smoke point of about 375°F (191°C), it is best used for low to medium-heat cooking, such as sautéing and roasting, as well as for dressings and drizzling.
• Flavor enhancer: The rich, fruity, and sometimes peppery flavor of extra virgin olive oil enhances the taste of salads, vegetables, and bread.
• Healthier cooking: Olive oil is preferred in Mediterranean cuisine for its health benefits and flavor, even when used in cooking methods like grilling and roasting.

Choosing the right oil for your culinary needs often depends on the cooking method and desired flavor profile.

Frying with canola oil vs olive oil

When it comes to frying, the smoke point of your oil is crucial for both safety and flavor:

For deep frying, canola oil is typically the better choice due to its higher smoke point, neutral flavor, and lower cost. For shallow frying where flavor matters, olive oil can enhance the dish but should be used at lower temperatures.

Canola oil vs olive oil in baking

The choice between canola oil and olive oil can significantly impact your baked goods:

• Flavor profile: Canola oil has a neutral taste that won’t compete with other ingredients, making it ideal for delicate flavors like vanilla. Olive oil adds a distinctive taste that pairs well with citrus, chocolate, and spiced baked goods.
• Texture: Both oils create moist baked goods, but canola oil typically produces a slightly lighter texture.
• Health considerations: Olive oil adds heart-healthy fats and antioxidants to your baked goods, while canola oil keeps saturated fat content lower.
• Best uses: Use canola oil for vanilla cakes, muffins, and cookies where a neutral flavor is desired. Choose olive oil for Mediterranean-inspired desserts, chocolate cakes, and herb breads.

Substitution guide: When to use canola oil vs olive oil

Many home cooks wonder if they can swap one oil for another. Here’s a practical guide for substituting between these oils:

Environmental and production aspects

Canola oil

• Production process: Canola oil is extracted from the seeds of the canola plant through a process that typically involves pressing and solvent extraction, followed by refining to improve its flavor, color, and shelf life.
• Genetic modification: A significant portion of canola crops, especially in North America, are genetically modified to increase yield and resistance to pests. This can be a consideration for those seeking non-GMO products.
• Environmental impact: Canola farming can have environmental impacts, such as pesticide and herbicide use. However, sustainable farming practices and organic canola oil options are available.

Olive oil

• Production process: Olive oil is made by pressing olives to extract the oil. Extra virgin olive oil is produced without chemical processing, preserving its flavor and nutritional qualities.
• Sustainability: Olive trees are typically grown in Mediterranean climates and have relatively low water requirements. Sustainable farming practices, such as organic farming and traditional harvesting methods, can minimize environmental impact.
• Carbon footprint: The production and transportation of olive oil can contribute to its carbon footprint, but efforts to promote local production and reduce packaging waste can mitigate this impact.

Both oils have environmental considerations, and choosing sustainably produced options can help reduce their ecological footprint.

Sustainability comparison

Environmental considerations are increasingly important when choosing cooking oils:

• Canola oil production: Requires less water than many crops but often involves conventional farming with pesticides. Non-GMO and organic options have a lower environmental impact but are more expensive.
• Olive oil production: Olive trees are drought-resistant and can grow in poor soil conditions. Traditional olive groves support biodiversity and can act as carbon sinks. However, intensive modern production methods can lead to soil erosion and water pollution.

For the most environmentally friendly options, look for organic certification for both oils, and for olive oil, seek products from traditional farming regions with sustainable practices.

Cost and availability

Canola oil

• Cost: Canola oil is generally more affordable than olive oil, making it a cost-effective option for everyday cooking.
• Availability: Widely available in supermarkets and grocery stores, canola oil is a common household staple.

Olive oil

• Cost: Olive oil, especially extra virgin, tends to be more expensive due to the labor-intensive production process and the quality of the oil.
• Availability: While olive oil is readily available, the quality can vary. It is important to look for reputable brands and certifications such as PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) to ensure quality.

Price and availability can influence the choice of oil for different culinary and dietary needs.

Storage and shelf life

Proper storage significantly affects the quality and longevity of both oils:

To maximize shelf life, always seal bottles tightly after use and keep away from heat sources like stoves and direct sunlight.

Pros and cons of olive oil

Pros and cons of canola oil

Conclusion

Understanding the differences between canola oil and olive oil can help you make informed choices based on your health goals, cooking needs, and environmental considerations. Both oils have their unique advantages, and incorporating them appropriately into your diet can enhance your culinary experience while supporting your health.

FAQs

Which is healthier, canola oil or olive oil?

Olive oil, particularly extra virgin olive oil, is generally considered healthier than canola oil. Extra virgin olive oil contains more beneficial compounds including polyphenols and antioxidants that support heart health and reduce inflammation. While canola oil has a good omega-3 to omega-6 fatty acid ratio, olive oil’s minimal processing and natural antioxidants give it the edge for overall health benefits.

What is the healthiest oil?

Extra virgin olive oil is widely regarded as one of the healthiest cooking oils available. It’s minimally processed, rich in monounsaturated fats, and contains powerful antioxidants and anti-inflammatory compounds. Other healthy options include avocado oil and unrefined coconut oil, depending on your specific dietary needs and the cooking application.

Which oil is healthiest, vegetable or canola?

Canola oil is generally healthier than generic vegetable oil (typically soybean oil). Canola oil contains less saturated fat and more omega-3 fatty acids compared to standard vegetable oil. However, both are highly refined oils and less healthy than minimally processed options like extra virgin olive oil or avocado oil.

Is canola oil healthy or not?

Canola oil sits in a middle ground health-wise. On the positive side, it contains a good balance of omega-3 and omega-6 fatty acids and is low in saturated fat. However, conventional canola oil is highly processed, which may diminish its nutritional value. Cold-pressed, organic canola oil is a better choice if you opt for canola oil.

What is the healthiest alternative to canola oil?

Extra virgin olive oil is the healthiest alternative to canola oil for most cooking methods. For high-heat cooking, avocado oil is an excellent alternative with a high smoke point and healthy fat profile. Other healthy alternatives include cold-pressed grapeseed oil and unrefined coconut oil, depending on the cooking method and desired flavor.

Is canola oil or olive oil better for your skin?

Olive oil is generally better for your skin when used topically. Its antioxidants and vitamin E content provide moisturizing and anti-aging benefits. Canola oil lacks these beneficial compounds. However, for skincare, purpose-formulated products are typically more effective than cooking oils.

Is canola oil better than peanut oil?

This depends on your needs. Canola oil has less saturated fat and more omega-3 fatty acids than peanut oil, giving it a slight edge in heart health. However, peanut oil has a higher smoke point (450°F vs. 400°F for canola) and a more distinctive flavor that works well in certain cuisines, particularly Asian dishes.

Is it okay to use olive oil for frying?

Light or refined olive oil is suitable for frying due to its relatively high smoke point of around 465°F. However, extra virgin olive oil, with its lower smoke point of about 375-405°F, is better suited for low to medium-heat cooking like sautéing or shallow frying. For deep frying, other oils like canola or avocado oil are typically better choices.

What is the best oil to use for frying?

For general frying, oils with high smoke points and neutral flavors work best. Good options include:
• Avocado oil (smoke point: 520°F)
• Refined peanut oil (smoke point: 450°F)
• Canola oil (smoke point: 400°F)
• Rice bran oil (smoke point: 450°F)
• Refined sunflower oil (smoke point: 450°F)
The best choice depends on the specific frying temperature, flavor preferences, and health considerations.

Why is canola oil better for frying?

Canola oil is popular for frying because it has a relatively high smoke point (400°F), neutral flavor that doesn’t overpower food, and lower cost compared to specialty oils. Its light texture also doesn’t make fried foods feel heavy or greasy. Additionally, its balanced fatty acid profile makes it a healthier option than some traditional frying oils.

What is the healthiest oil to fry fish in?

Avocado oil is one of the healthiest options for frying fish due to its high smoke point and heart-healthy monounsaturated fat content. Other good options include light olive oil, canola oil, or rice bran oil. For a more distinctive flavor, peanut oil works well with certain fish dishes, particularly in Asian-inspired recipes.

What’s the best oil to cook French fries in?

Refined peanut oil is traditionally used for French fries in many restaurants because of its high smoke point, durability for repeated use, and the slight flavor it imparts. Canola oil and rice bran oil are also good options. Beef tallow was historically used and provides excellent flavor but has more saturated fat.

What is the healthiest oil to fry chicken in?

Avocado oil is the healthiest option for frying chicken due to its high smoke point and healthy fat profile. Other good options include light olive oil or organic canola oil. For authentic Southern fried chicken, many chefs prefer peanut oil for its flavor and performance, though it’s not as heart-healthy as avocado oil.

Can I use canola oil instead of olive oil in baking?

Yes, canola oil can typically replace olive oil in baking at a 1:1 ratio. The main difference will be flavor—canola oil is more neutral, while olive oil can add a distinctive taste to baked goods. This substitution works well in recipes where you don’t want the flavor of olive oil to come through or when baking at higher temperatures.

What is the best oil to bake with?

For most baking recipes, neutral-flavored oils with minimal aroma work best:
• Canola oil: All-purpose baking with neutral flavor
• Vegetable oil: Similar to canola, neutral and versatile
• Coconut oil: Good for recipes where a slight coconut flavor is acceptable
• Light olive oil: Works in many recipes, especially Mediterranean-style baked goods
For specific recipes like olive oil cakes, extra virgin olive oil’s flavor is an intentional part of the profile.

Which oil is better for baking, vegetable or canola?

Canola oil and vegetable oil perform similarly in baking and can be used interchangeably in most recipes. Canola oil has a slightly healthier fat profile with less saturated fat. Both provide moisture and tenderness to baked goods without adding strong flavors.

Is it better to bake with vegetable oil or olive oil?

For most standard baking recipes (cakes, cookies, muffins), vegetable oil is preferred due to its neutral flavor. Olive oil, especially extra virgin, has a distinctive taste that can affect the flavor profile of baked goods. However, olive oil excels in Mediterranean-style baking, focaccia, and certain cakes specifically designed to showcase its flavor.

Why not use extra virgin olive oil for baking?

Extra virgin olive oil isn’t ideal for most baking for three main reasons:
1. Distinctive flavor that can overpower delicate baked goods
2. Lower smoke point that may not be suitable for higher-temperature baking
3. Higher cost compared to oils typically used in baking
However, it works wonderfully in recipes specifically designed for olive oil, like olive oil cakes or Mediterranean breads.

What is a healthy substitute for oil in baking?

Healthy substitutes for oil in baking include:
• Unsweetened applesauce (works best in muffins, quick breads)
• Mashed bananas (adds sweetness and moisture)
• Greek yogurt (adds protein and creates tender texture)
• Pumpkin or sweet potato puree (works well in spiced recipes)
• Avocado puree (works well in chocolate recipes)
These substitutes typically work at a 1:1 ratio but may slightly alter flavor and texture.

Can I use canola oil instead of olive oil in pizza dough?

Yes, canola oil can replace olive oil in pizza dough at a 1:1 ratio. The dough will have a more neutral flavor compared to using olive oil. Traditional Italian pizza dough often uses olive oil for authentic flavor, but canola oil will still produce good results with a more neutral taste profile.

Can I replace olive oil with canola oil?

Yes, canola oil can replace olive oil in most recipes at a 1:1 ratio. This substitution works particularly well in recipes where olive oil’s flavor isn’t central to the dish. However, in recipes where olive oil’s flavor is essential (such as dressings, dips, or Mediterranean dishes), the substitution will noticeably affect the final taste.

Does canola oil taste like olive oil?

No, canola oil and olive oil have distinctly different flavors. Canola oil is very neutral with little to no taste, while olive oil (especially extra virgin) has a pronounced flavor that can range from fruity and peppery to grassy, depending on the variety and quality. This flavor difference is important to consider when substituting one for the other.

Can olive oil and canola oil be used interchangeably?

Olive oil and canola oil can be used interchangeably in many recipes, particularly for sautéing and medium-heat cooking. However, their different flavor profiles and smoke points mean they’re not always perfect substitutes. Canola works better for high-heat cooking and baking where neutral flavor is desired, while olive oil excels in dressings and dishes where its flavor is beneficial.

Which is healthier, butter or canola oil?

For heart health, canola oil is generally considered healthier than butter since it contains less saturated fat and more unsaturated fats. However, high-quality butter contains fat-soluble vitamins and can be part of a balanced diet when used in moderation. The comparison also depends on how they’re used—butter heated to high temperatures may create more harmful compounds than stable cooking oils.

Why are people avoiding canola oil?

Some people avoid canola oil due to concerns about:
1. Processing methods that may use chemicals like hexane
2. The fact that most canola is genetically modified
3. Potential for trans fats in partially hydrogenated versions
4. Concerns about omega-6 fatty acid content and inflammation
5. Preference for less processed, more traditional oils
While conventional canola oil is highly processed, cold-pressed organic varieties address some of these concerns.

What oil does McDonald’s use?

McDonald’s primarily uses a blend of canola oil and soybean oil for frying. In some markets, they may also include small amounts of corn oil or other vegetable oils in their blend. They’ve moved away from partially hydrogenated oils to eliminate trans fats from their cooking oils.

Why do chefs like canola oil?

Professional chefs often prefer canola oil for several reasons:
1. Neutral flavor that doesn’t interfere with food’s taste
2. Relatively high smoke point suitable for various cooking methods
3. Cost-effectiveness for high-volume cooking
4. Light texture that doesn’t leave food feeling greasy
5. Versatility across different cuisines and applications
Many chefs use canola oil as an all-purpose cooking oil alongside specialized oils for specific applications.

Is canola oil bad for cholesterol?

No, canola oil is not bad for cholesterol. In fact, it’s considered heart-healthy because it’s low in saturated fat and contains plant sterols that may help reduce LDL (bad) cholesterol levels. The American Heart Association includes canola oil among the healthy oils recommended for cardiovascular health. However, the quality and processing methods matter—cold-pressed, organic options are preferable.

What are the negative side effects of canola oil?

Potential concerns about conventional canola oil include:
1. High-heat processing that may create harmful compounds
2. Solvent extraction using hexane in conventional production
3. Oxidation when heated repeatedly (like all polyunsaturated oils)
4. Genetic modification of most conventional canola crops
5. Potential for an unbalanced omega-6 to omega-3 ratio in the diet when consumed excessively
These concerns are minimized by using cold-pressed, organic canola oil in moderation.

What is the most unhealthy cooking oil?

Partially hydrogenated oils (which contain trans fats) are considered the most unhealthy cooking oils and have been largely phased out of the food supply. Among common cooking oils, those high in omega-6 polyunsaturated fats that have been refined, bleached, and deodorized may be less healthy when consumed in large amounts. These include soybean oil, corn oil, cottonseed oil, and safflower oil.

What is the least toxic oil to cook with?

Extra virgin olive oil is widely considered one of the least toxic and healthiest oils for cooking, particularly at low to medium temperatures. For higher-heat cooking, avocado oil is an excellent choice due to its high smoke point and minimal processing. Both oils are extracted using mechanical methods rather than chemical solvents.

Which oil is best for heart and cholesterol?

Extra virgin olive oil is consistently shown to be one of the best oils for heart health and managing cholesterol. Its monounsaturated fats, antioxidants, and anti-inflammatory compounds support cardiovascular health. Other heart-healthy options include avocado oil, high-oleic sunflower oil, and to some extent, organic canola oil due to its favorable fatty acid profile.