Canola oil is a neutral oil that’s extremely versatile. It’s often touted as the best substitute for many types of oils in the kitchen, being a great match for all types of cooking. Pressed from the rapeseed plant, it’s also commonly labeled as rapeseed oil.
While canola oil is dependable, ghee is labeled liquid gold – a heavenly aromatic and flavorful semi-solid fat that can transform a dish. Ghee also has deep cultural significance in Indian and Middle Eastern cuisine and Ayurvedic traditions.
Ghee and canola oil come from different places in the world and offer different benefits, but let’s go a little deeper and see how you can harness them in the kitchen!
Comparing canola oil vs ghee
| Canola oil | Ghee (clarified butter) | |
| Solid or liquid? | Liquid | Semi-solid |
| Smoke point (Fahrenheit) | 225 – 445 degrees | 480 degrees |
| Primary fat | Monounsaturated | Saturated |
| Taste | Neutral | Buttery |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
| Common allergens | Rapeseed, canola | Milk |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Mostly yes |
| Vegan? | Yes | No |
Differences between canola oil and ghee
The most obvious difference between canola oil and ghee is their source and composition. Canola oil is a plant-based, neutral, refined oil. It’s often used as an “everything” cooking oil thanks to its mild flavor and versatility. If you don’t want to impart specific flavor profiles into your dish, canola oil is the way to go.
Ghee, on the other hand, is an animal-based fat that is the result of simmering and clarifying butter. It’s made by cooking butter until the water content and milk solids have been removed. It has a fragrant, nutty essence and a luxurious mouthfeel. If you want to give it a try, you can even make your own ghee at home!
Canola oil is generally a safe bet for most people as it doesn’t contain any super-common allergens and fits into vegan, gluten-free, and keto-friendly diets. Ghee, on the other hand, while gluten-free, keto-friendly, and paleo-approved*, isn’t vegan as it comes from a dairy source.
*Ghee is considered okay on the paleo diet as it is from a dairy source but no longer contains lactose or casein, though some paleo purists debate it.
Baking and cooking with canola oil vs ghee
Canola oil is a chameleon in the kitchen. With its high smoke point and mild flavor, it’s a great go-to for sautéing, stir-frying, roasting, and even in salad dressings or on its own. It can even be comfortably used in baking anything that needs a light and fluffy texture and a moist and tender crumb. And because it’s so affordable and versatile, it can be used both in home kitchens and on a commercial scale.
When it comes to specialized cuisines like Indian or Middle Eastern cuisine, ghee is a must-have. It adds an unmistakable, nutty, and buttery flavor that works perfectly in aromatic curries, rice pilafs, grilled veggies, and more. It can also withstand high heat without burning or splattering, which makes it suitable for a variety of cooking methods as well, including searing meats and making hot drinks like moon milk. For baking, ghee is a good choice for adding a luxurious and elevated quality to your treats – it’s almost like a richer version of butter!
Can canola oil and ghee be substituted for each other?
Ghee and canola oil aren’t the best substitutes for each other. Canola oil has a light texture and neutral taste, while ghee is rich and has a fragrant flavor. If you’re looking for a more suitable substitute for canola oil, grapeseed oil is a great choice due to its high smoke point and neutral flavor. For ghee, butter is the best all-around substitute, and avocado oil is ideal for a healthier and more neutral-flavored option.
Nutrition: Canola oil vs ghee
Canola oil has a good reputation for being high in heart-healthy monounsaturated fats. It’s also rich in polyunsaturated fats, especially omega-3 and omega-6 fatty acids, and low in saturated fat.
On the other hand, ghee is quite high in saturated fats yet still contains a good amount of monounsaturated fats as well. One of the things you’ll have to watch for is ghee’s cholesterol content, at 35.8mg per tablespoon. The benefits of ghee include being a good source of fat-soluble vitamins A, D, E, and K and the potential to reduce gut inflammation and strengthen your immune system.
As a rule of thumb, use all cooking oils and fats in moderation.
| Per tablespoon (15mL) | Canola oil | Ghee (clarified butter) |
| Calories | 124 | 123 |
| Polyunsaturated | 3.9 g | 0.5 g |
| Monounsaturated | 8.9 g | 4.0 g |
| Saturated | 1.0 g | 8.7 g |
| Trans | 0.1 g | 0 g |
| Total fat | 14 g | 14 g |
| Cholesterol | 0 | 35.8 mg |
The primary fat source is bolded.
How to store canola oil and ghee
Canola oil should be stored in a cool, dark place away from sunlight and heat. When stored properly, unopened bottles can last around 2 years in the pantry. Unlike many oils and fats, canola oil’s shelf life doesn’t increase when stored in the fridge. Opened canola oil stored in the fridge has the same 1-year shelf life as oil kept in the pantry.
To store ghee most optimally, opt for an airtight glass jar (or a high-quality plastic jar if you don’t have one). It should also be stored in a cool, dark place or in the fridge. Unopened ghee can last up to 12 months, and it’s recommended to consume ghee within 3 months of opening. If your ghee is too difficult to scoop from the jar, keep it out of the fridge on the counter to soften.
Canola oil vs ghee: What’s the verdict?
The verdict is quite straightforward when it comes to canola oil vs ghee! Canola oil’s light, neutral flavor and heart-healthy fats make it one of my favorite oils for everyday cooking and baking. Since it’s so versatile and mild, I can use it for just about everything and don’t have to worry about it overshadowing the flavors of what I’m making.
Ghee is better for elevating a dessert or dish, making it more suitable for when I want a powerful aroma or flavor. Since they’re so different, it’s worth experimenting with both to see what incredible things they can do for your cooking and baking!
FAQ
Both ghee and canola oil are best for different things. Ghee is ideal if you’re looking for a rich, buttery flavor and especially if you’re making an Indian or Middle Eastern-inspired dish. Meanwhile, canola oil is a versatile, neutral oil that has heart-healthy benefits and is more versatile for everyday cooking needs.
There are certainly ways you can use ghee as a substitute for canola oil, but since they’re so different, you should expect to end up with varying flavor profiles. Using ghee will infuse a rich, buttery, nutty taste, which might not be suitable for every dish. For example, if you’re making a delicate, fresh stir-fry, ghee may dominate the dish and clash with the subtler flavors.
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