Avocado oil and canola oil are two of the most popular cooking oils around.
Avocado oil, known for its vibrant green hue and silky texture, has gained popularity as a go-to option for culinary enthusiasts and health-conscious individuals alike.
Meanwhile, we have the widely available and widely used canola oil – renowned for its mild flavor and remarkable ability to withstand high heat. But does it truly deserve its spot at the top, or is there a new challenger on the horizon?
Comparing avocado oil vs canola oil
| Avocado oil | Canola oil | |
| Solid or Liquid? | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 520 degrees | 225-445 degrees |
| Primary Fat | Monounsaturated | Monounsaturated |
| Taste | Buttery | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Avocado, birch pollen, latex (!) | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | No |
| Vegan? | Yes | Yes |
Differences between avocado oil and canola oil
Let’s start with the basics. Avocado oil is derived from the creamy green flesh of avocados, while canola oil comes from the seeds of the canola plant. Avocado oil is typically extracted using a cold-press method, ensuring that the oil retains its natural flavors and nutrients. On the other hand, canola oil is often produced through a combination of mechanical pressing and solvent extraction.
Avocado oil is known for its rich, buttery taste, making it an excellent choice for salad dressings or cooking. Canola oil, with its mild flavor, is a versatile option suitable for baking and high-heat cooking methods.
Baking and cooking with avocado oil vs canola oil
Avocado oil, with its high smoke point and mild flavor, is perfect for high-temperature cooking methods like sautéing, stir-frying, and deep-frying. Its buttery taste doesn’t overpower the other ingredients, making it a great choice for a variety of dishes. It can also be used in salad dressings, marinades, and even in baking recipes that require a neutral oil.
On the other hand, canola oil boasts a high smoke point and a light, neutral flavor that won’t overshadow your culinary creations. It works wonders in baking, providing moisture and tenderness to cakes, bread, and muffins. Canola oil is also an excellent choice for pan-frying, stir-frying, and even making homemade mayonnaise and dressings.
Can avocado oil and canola oil be substituted for each other?
Avocado oil and canola oil can generally be substituted for each other in cooking and baking. They both have high smoke points and fairly mild flavors, which make them versatile options. However, keep in mind that avocado oil has a slightly richer buttery taste compared to the neutral flavor of canola oil. When substituting, consider the impact on the overall flavor profile of the dish. For baking, you probably won’t be able to tell the difference.
While avocado oil is a healthy alternative to canola oil, there are better substitutes for avocado oil.
Nutrition: Avocado oil vs canola oil
Hands down, avocado oil is one of the healthiest oils as it is rich in monounsaturated fats, which can help improve heart health. It also contains vitamins E and K, and various beneficial antioxidants. Canola oil, on the other hand, is low in saturated fat and high in monounsaturated fats. It contains omega-3 and omega-6 fatty acids, as well as vitamin E. Both oils are considered healthier options compared to some other oils, but avocado oil has a slight edge in terms of nutritional value due to its higher content of beneficial nutrients and antioxidants.
| Per tablespoon (15mL) | Avocado oil | Canola oil |
| Calories | 124 | 124 |
| Polyunsaturated | 1.9 g | 3.9 g |
| Monounsaturated | 9.9 g | 8.9 g |
| Saturated | 1.6 g | 1.0 g |
| Trans | 0 g | 0.1 g |
| Total Fat | 14 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store avocado oil and canola oil
Both oils should be stored in a cool, dark place, away from direct sunlight and heat sources. The pantry or a kitchen cabinet works well.
Avocado oil has a shelf life of about 1-2 years. I recommend putting it in the refrigerator to help retain its nutrients and quality. Canola oil is very shelf stable and can be stored for up to 1 year at room temperature or longer in the refrigerator.
Avocado oil vs canola oil: Which is better
It’s time to answer the burning question: which one is better? Well, it ultimately depends on your personal preferences, cooking needs, and health goals.
If you’re a fan of its unique taste and the nutritional benefits it offers, avocado oil is an excellent choice. On the other hand, canola oil’s mild flavor and versatility make it a staple in many kitchens.
Personally, I think avocado oil is better. It has everything I want in an oil: it’s healthy, delicious, and versatile. Its high smoke point holds up to high heat when frying foods, and I find its buttery flavor works wonders when baking cakes and muffins!
FAQs
The healthiest oil to cook with depends on various factors, but oils high in monounsaturated fats, such as olive oil and avocado oil, are generally considered healthier choices due to their potential benefits for heart health.
While avocado oil has several health benefits and is rich in monounsaturated fats and antioxidants, it is not necessarily the absolute healthiest oil, as different oils have different nutritional profiles and suitability for various cooking methods.
Avocado oil and canola oil have distinct differences in terms of flavor, smoke points, and nutritional profiles, so they are not equivalent but can be used as substitutes for each other in most recipes.
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