Corn oil and canola oil are two of the most common cooking oils for frying, baking, and more – but which is better?
Let’s dig in and find out which oil is the better choice overall.
Comparing corn oil vs canola oil
| Corn oil | Canola oil | |
| Solid or Liquid? | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 450 degrees | 225-445 degrees |
| Primary Fat | Polunsaturated | Monounsaturated |
| Taste | Neutral | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Corn (zein) | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | No |
| Vegan? | Yes | Yes |
Differences between corn oil and canola oil
Corn oil and canola oil are two popular vegetable oils that differ in their sources and extraction processes.
Corn oil is derived from the germ of corn kernels. The extraction process involves separating the germ from the rest of the kernel and then using various methods such as mechanical pressing or solvent extraction to obtain the oil. Corn oil has a mild flavor and a relatively high smoke point, making it suitable for various cooking methods such as frying and sautéing.
On the other hand, canola oil is derived from rapeseed. The name “canola” stands for “Canadian oil, low acid,” indicating its low levels of erucic acid and glucosinolates, which are potentially harmful compounds found in traditional rapeseed oil. Canola oil has a neutral taste and a high smoke point as well.
Baking and cooking with corn oil vs canola oil
For baking, I prefer using canola oil due to its neutral flavor, which allows the other ingredients to shine. Corn oil can sometimes have a more buttery taste. Canola oil’s light texture also helps create moist and tender baked goods, such as cakes, muffins, or brownies.
For cooking, I lean towards corn oil. Corn oil has a higher smoke point than canola oil, making it suitable for high temperature cooking. Plus, its mild flavor makes it a great choice for deep frying, sautéing, and stir-frying, and it imparts a nice golden color to fried foods.
So, next time you whip up a batch of crispy fried chicken, reach for the corn oil, and when baking that fluffy banana bread, consider canola oil as your go-to ingredient.
Can corn oil and canola oil be substituted for each other?
Yes! Corn oil and canola oil are both refined vegetable oils and can generally be used interchangeably in recipes. They share similar properties, such as high smoke points and mild flavors, which make them suitable for various cooking methods.
Feel free to use either for frying, sautéing, baking, or salad dressings.
Nutrition: Corn oil vs canola oil
Moving on to the nutrition aspect, corn oil and canola oil have different profiles.
Corn oil is rich in polyunsaturated fats, particularly omega-6 fatty acids, which are essential for the body.
However, corn oil may also be more likely to oxidize when heated compared to canola oil or other oils like soybean oil. This process can create harmful substances like free radicals and trans fats that, when consumed in large amounts, can cause health problems.
On the other hand, canola oil contains more monounsaturated fats, including omega-3 fatty acids, which are known for their heart-healthy benefits.
It’s important to note that both oils are highly processed, and their nutritional composition can vary depending on the processing methods and brands.
| Per tablespoon (15mL) | Corn oil | Canola oil |
| Calories | 122 | 124 |
| Polyunsaturated | 7.4 g | 3.9 g |
| Monounsaturated | 3.8 g | 8.9 g |
| Saturated | 1.8 g | 1.0 g |
| Trans | 0 g | 0.1 g |
| Total Fat | 13.6 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store corn oil and canola oil
To store corn oil and canola oil, keep them in a cool, dark place away from direct sunlight, heat, and moisture. Make sure the bottles are tightly sealed to prevent air exposure, which can lead to oxidation.
Avoid storing them near stovetops or other heat sources. It’s best to store them at room temperature, and refrigeration is not necessary.
Check the expiration dates and discard any oil that has gone rancid or has an off smell or taste.
Corn oil vs canola oil: Which is better
So, which is better?
I personally prefer using canola oil over corn oil. Canola oil has a more mild flavor and more heart-healthy omega-3 fatty acids compared to corn oil. Whether I’m baking, stir-frying, or frying, canola oil is a reliable choice.
However, I generally recommend extra virgin or virgin olive oil if you’re looking to get the most nutrients out of your oil of choice!
FAQs
Canola oil is generally considered healthier than corn oil due to its lower saturated fat content, higher monounsaturated fat content, and a better balance of omega-3 and omega-6 fatty acids.
No, they come from different sources and have distinct flavors and properties. Corn oil is derived from corn kernels, while canola oil is extracted from canola plant seeds.
There isn’t a one-size-fits-all answer to this question. Olive oil, avocado oil, and coconut oil are also popular choices. The key is to use oils in moderation and choose those that fit your cooking style and nutritional needs.
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