Canola oil and olive oil are two of the most common cooking oils – each boasting a golden hue and a neutral to grassy flavor. But how do they stack up against each other?
Let’s dive into the differences between canola oil vs olive oil, uncover their best uses in baking and cooking, dissect their nutritional profiles, reveal the secrets to proper storage, and finally, determine which one emerges as the champion of the kitchen!
Comparing canola oil vs olive oil
Canola oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
Solid or Liquid? | Liquid | Liquid | Liquid | Liquid |
Smoke Point (Fahrenheit) | 225-445 degrees | 350 degrees | 390-470 degrees | 350 degrees |
Primary Fat | Monounsaturated | Monounsaturated | Monounsaturated | Monounsaturated |
Taste | Neutral | Grassy | Neutral | Mildly grassy |
Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
Allergens | Rapeseed, canola | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
Gluten-free? | Yes | Yes | Yes | Yes |
Keto? | Yes | Yes | Yes | Yes |
Paleo? | No | Yes | If it is not refined | Yes |
Vegan? | Yes | Yes | Yes | Yes |
Differences between canola oil and olive oil
Canola oil is derived from the seeds of the canola plant, which is a type of rapeseed (canola oil is sometimes labelled as rapeseed oil). The oil is extracted by crushing the seeds and then undergoing a refining process to remove impurities and neutralize the strong taste.
On the other hand, olive oil is made from pressing olives, resulting in a more natural and less processed oil.
Olive oil has a distinct fruity flavor (especially virgin or extra-virgin), while canola oil has a milder taste, making it a versatile choice for various recipes.
Extra virgin vs regular vs virgin olive oil
When it comes to olive oil, you may have noticed different labels such as extra virgin, regular, and virgin.
Extra virgin olive oil is considered the highest quality and is made from the first pressing of the olives, without any heat or chemicals involved. It retains a strong olive flavor and is best used in dressings and dips.
Virgin olive oil also goes through a similar pressing process but has a slightly higher acidity level.
Regular or pure olive oil, on the other hand, is a blend of extra virgin and refined olive oils, with a milder taste that makes it suitable for cooking.
Baking and cooking with canola oil vs olive oil
Both canola oil and olive oil are great options for baking and cooking, but their different smoke points should be taken into consideration. Canola oil has a higher smoke point, making it ideal for high-temperature cooking methods such as frying and sautéing.
Olive oil, especially extra virgin olive oil, has a lower smoke point, making it better suited for low to medium heat cooking, as well as drizzling over dishes for added flavor.
In my experience, canola oil pairs well with a wide range of ingredients, while olive oil shines in Mediterranean-inspired dishes, salads, and pasta.
To bake with canola oil or olive oil, you can substitute them for butter or other oils in equal amounts. Both oils work well in various baked goods, providing moisture and tenderness. However, keep in mind that olive oil has a distinct flavor that may not complement all desserts, while canola oil has a more neutral taste.
Can canola oil and olive oil be substituted for each other?
Canola oil and olive oil can be used as substitutes for each other in many recipes, but there are a few factors to consider. Canola oil has a mild flavor and a high smoke point, making it suitable for high-heat cooking methods such as frying or baking.
Olive oil has a distinct flavor and a lower smoke point, so it works best for low to medium-heat cooking or as a finishing oil.
So, while you can substitute one for the other in a pinch, it’s important to consider the specific cooking method and desired flavor profile.
Nutrition: Canola oil vs olive oil
Both canola oil and olive oil offer health benefits, but their nutritional profiles differ slightly.
Canola oil is low in saturated fat and contains a good balance of omega-3 and omega-6 fatty acids, which are essential for our bodies.
Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats, which are considered heart-healthy fats. It also contains antioxidants and anti-inflammatory properties.
Ultimately, both oils can be part of a healthy diet when used in moderation.
Per tablespoon (15mL) | Canola oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
Calories | 124 | 120 | 120 | 120 |
Polyunsaturated | 3.9 g | 1.5 g | 1.5 g | 1.5 g |
Monounsaturated | 8.9 g | 10 g | 10 g | 10 g |
Saturated | 1.0 g | 2 g | 2 g | 2 g |
Trans | 0.1 g | 0 g | 0 g | 0 g |
Total Fat | 14 g | 14 g | 14 g | 14 g |
Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store canola oil and olive oil
To maintain the quality and flavor of both canola oil and olive oil, it’s essential to store them properly.
Keep them in a cool, dark place away from direct sunlight and heat sources, as exposure to light and heat can cause the oils to oxidize and spoil more quickly. It’s also a good idea to tightly seal the bottles to prevent air from entering.
While canola oil typically has a longer shelf life of up to a year, extra virgin olive oil is best used within six months to fully enjoy its freshness and vibrant flavors.
Canola oil vs olive oil: The ultimate verdict
It’s clear that both oils have their own strengths. Canola oil’s mild flavor and high smoke point make it a versatile choice for various cooking methods, while olive oil, particularly extra virgin olive oil, adds a unique taste and nutritional benefits to dishes.
If I had to choose just one, I would pick olive oil. Its rich flavor and potential nutritional benefits, including its heart-healthy fats and antioxidants, make it a winner in my kitchen. However, it’s important to remember that everyone’s tastes and dietary needs may differ, so don’t hesitate to explore and find your own favorite among these two fantastic oils!
FAQs
In terms of health, olive oil is better with its heart-healthy monounsaturated fats and beneficial antioxidants, making it the healthier choice between canola oil and olive oil.
When it comes to cooking, oils with high smoke points and healthy fat profiles, such as avocado oil and coconut oil, are often considered among the healthiest options.
Absolutely! While olive oil offers unique flavor and health benefits, if you find yourself out of olive oil or simply prefer a milder taste, canola oil is a great substitute that can be used in most recipes without any major issues.
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