Canola oil and coconut oil are two popular cooking oils that have been subject to much debate in recent years, with conflicting opinions on which one is the healthier option.
While canola oil is praised for its low saturated fat content and high levels of heart-healthy omega-3 fatty acids, coconut oil has gained popularity for its potential health benefits and unique flavor.
So, which oil is better? Let’s delve into the details and explore the pros and cons of each!
Comparing canola oil vs coconut oil
| Canola oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
| Solid or Liquid? | Liquid | Semi solid | Semi solid |
| Smoke Point (Fahrenheit) | 225-445 degrees | 350 degrees | 400 degrees |
| Primary Fat | Monounsaturated | Saturated | Saturated |
| Taste | Neutral | Coconutty | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
| Allergens | Rapeseed, canola | Coconut, tree nut | Coconut, tree nut |
| Gluten-free? | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes |
| Paleo? | No | Yes | No |
| Vegan? | Yes | Yes | Yes |
Differences between canola oil and coconut oil
Canola oil and coconut oil are two very different cooking oils with unique characteristics. While they are both plant-based, canola oil is extracted from the canola plant, a member of the Brassica family. Canola is a genetically modified version of the rapeseed plant, so canola oil is sometimes labelled as rapeseed oil.
Coconut oil is derived from the flesh of mature coconuts and is extracted through a cold-pressed method that preserves its natural nutrients. Canola oil is extracted through a process that involves pressing and heating the canola seeds.
Canola oil has a neutral taste and can be used in a variety of dishes, from baking to stir-frying, while coconut oil has a distinct coconut flavor and is often used in sweet dishes or dishes that benefit from its unique flavor profile.
Virgin/unrefined vs refined coconut oil
There are two main types of coconut oil available: virgin/unrefined and refined.
Virgin coconut oil is extracted from fresh coconut meat without the use of chemicals or high heat, resulting in a coconutty flavor and aroma. Refined coconut oil is made from dried coconut meat that has been bleached, deodorized, and sometimes hydrogenated to remove impurities and neutralize the taste and scent.
While refined coconut oil may have a longer shelf life and a higher smoke point, the refining process can strip it of some of its natural nutrients and flavor. Meanwhile, unrefined coconut oil retains its natural health benefits and coconutty taste, but has a lower smoke point and may not be suitable for high-heat cooking.
Baking and cooking with canola oil vs coconut oil
The smoke point of canola oil is a broad range depending on how refined the product is, with more refined canola oil being at the high-end. Most canola oil is highly processed and has a high smoke point – perfect for high-heat cooking techniques like stir-frying or deep-frying. Its neutral taste makes it an ideal substitute for butter in baking recipes, providing moisture without overpowering the flavor.
On the other hand, coconut oil has a lower smoke point, which means it’s not suitable for high-heat cooking methods but is great for baking or low-heat sautéing. It also adds a unique flavor to dishes, such as stir-fries or curries, and works well as a butter substitute in vegan baking recipes.
Can canola oil and coconut oil be substituted for each other?
Canola oil and coconut oil can be substituted for each other in many recipes, but the final result may vary slightly.
For high-heat cooking techniques such as stir-frying, canola oil is an excellent substitute for coconut oil.
Canola oil can also be used as a neutral-tasting substitute for coconut oil in baking recipes that require a liquid oil, such as muffins or quick breads. Or, it can be used for whipping up a quick homemade mayonnaise!
In contrast, coconut oil can be used as a substitute for canola oil in low-heat sautéing, or in dishes that benefit from its unique coconut flavor, such as curries or homemade granola.
Coconut oil can also be used in vegan baking recipes as a substitute for butter, such as in vegan chocolate chip cookies or banana bread, adding a slightly tropical flavor.
Nutrition: Canola oil vs coconut oil
Like olive oil, canola oil is a good source of heart-healthy monounsaturated and polyunsaturated fats, and contains a low amount of saturated fat. It is also high in vitamin E, an important antioxidant.
Coconut oil, on the other hand, is high in saturated fat, with about 80-90% of its fat content being saturated. While some studies suggest that coconut oil may have health benefits, such as increasing “good” HDL cholesterol levels, it’s important to note that it should be consumed in moderation due to its high saturated fat content.
| Per tablespoon (15mL) | Canola oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
| Calories | 124 | 120 | 120 |
| Polyunsaturated | 3.9 g | 0 g | 1 g |
| Monounsaturated | 8.9 g | 1 g | 1 g |
| Saturated | 1.0 g | 13 g | 12 g |
| Trans | 0.1 g | 0 g | 0 g |
| Total Fat | 14 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 |
The primary fat source is bolded.
How to store canola oil and coconut oil
It’s important to treat these kitchen staples with care to maintain their quality and shelf life. After all, we wouldn’t want our precious oils to go rancid or spoil before their time!
To keep canola oil and coconut oil fresh, it’s best to store them in a cool, dark place away from heat and light. I like to keep mine in the pantry or cupboard, away from the stove or windows. Canola oil can last up to a year at room temperature, while coconut oil has a longer shelf life of about 2 years.
In the summer months, I keep my coconut oil in the fridge. Don’t be alarmed if it solidifies – this is normal. Just bring it back to room temperature and it will be good as new!
Canola oil vs coconut oil: Which is better
While both have their merits, my personal pick for the arguably healthier and more natural oil is coconut oil. Sure, it may have a higher saturated fat content, but it’s also chock-full of medium-chain triglycerides (MCTs) that have been linked to various health benefits.
Canola oil is still great to keep on hand for frying or greasing muffin tins because you won’t be able to taste it. But as a main oil ingredient in recipes, coconut oil is my go-to!
FAQs
It depends on the intended use and health goals. Canola oil has a healthier fatty acid profile, while coconut oil is higher in saturated fat and may have potential health benefits in moderation, such as promoting weight loss and improving cholesterol levels.
Yes, you can use coconut oil instead of canola oil in many recipes, but keep in mind that coconut oil has a stronger flavor and can alter the taste of your dish. Additionally, it has a lower smoke point, so it may not be suitable for high-heat cooking methods.
Oils with a high smoke point and a healthier fatty acid profile, such as avocado oil, grapeseed oil, or extra-virgin olive oil, are considered healthier options for cooking, as they can withstand high temperatures without producing harmful compounds and offer potential health benefits.
