Today, I’m diving into another oil comparison: flaxseed oil vs canola oil to determine which one takes the crown. Both oils have their unique qualities and uses, so let’s break it down and find out which is the ultimate cooking oil!
Comparing flaxseed oil vs canola oil
| Flaxseed oil | Canola oil | |
| Solid or Liquid? | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 225 degrees | 225-445 degrees |
| Primary Fat | Polyunsaturated | Monounsaturated |
| Taste | Crisp, nutty | Neutral |
| Good for Cooking… | Raw | Raw, low, moderate, and high heat |
| Allergens | Flaxseed/linseed | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | No |
| Vegan? | Yes | Yes |
Differences between flaxseed oil and canola oil
Flaxseed oil, as the name suggests, is extracted from flaxseeds. It is rich in omega-3 fatty acids, which are essential for maintaining heart health. The extraction method involves pressing the seeds to extract the oil, resulting in a golden-yellow liquid with a distinct nutty flavor. Flaxseed oil is often used in salad dressings and as a finishing oil for drizzling over cooked dishes.
On the other hand, canola oil is derived from the seeds of the canola plant. It is known for its neutral taste and light texture. The extraction process typically involves a combination of mechanical pressing and solvent extraction. Canola oil is versatile and widely used in various cooking methods, including frying, sautéing, and baking.
Baking and cooking with flaxseed oil vs canola oil
When it comes to baking and cooking, the smoke point of an oil plays a crucial role. Flaxseed oil has a low smoke point, usually around 225°F, making it unsuitable for high-heat cooking methods. However, it can be used in low-heat cooking, such as lightly sautéing vegetables or baking at lower temperatures. Its nutty flavor can add a pleasant taste to salad dressings, dips, or even as a substitute for butter in some baked goods.
In contrast, canola oil has a higher smoke point, typically around 400°F. This makes it a great option for high-heat cooking methods like frying or searing. Its mild flavor allows the natural flavors of the ingredients to shine through. Canola oil is also a wonderful choice for baking, providing moistness to cakes, bread, and muffins without overpowering the other flavors.
Can flaxseed oil and canola oil be substituted for each other?
While both oils have their unique characteristics, they can be substituted for each other in certain situations. For instance, if you’re making a salad dressing and want a nutty flavor, you can swap out canola oil for flaxseed oil.
On the other hand, if you’re planning to fry or cook at high temperatures, using canola oil instead of flaxseed oil would be a better choice due to its higher smoke point. However, hemp oil or wheat germ oil have similar properties to flaxseed oil and generally make better replacements as a finishing oil.
Nutrition: Flaxseed oil vs canola oil
These plant-based oils are healthy in their own way. Flaxseed oil is packed with omega-3 fatty acids, which are known for their anti-inflammatory properties and their role in supporting heart health. It also contains lignans, which have antioxidant properties.
On the other hand, canola oil is lower in saturated fat and contains a good balance of omega-3 and omega-6 fatty acids, which are essential for the body.
| Per tablespoon (15mL) | Flaxseed oil | Canola oil |
| Calories | 120 | 124 |
| Polyunsaturated | 9.2 g | 3.9 g |
| Monounsaturated | 2.5 g | 8.9 g |
| Saturated | 1.2 g | 1.0 g |
| Trans | Trace amounts | 0.1 g |
| Total Fat | 13.6 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store flaxseed oil and canola oil
Flaxseed oil is HIGHLY sensitive to light and heat, so it’s best stored in a dark glass bottle in the refrigerator. This helps prevent oxidation and extends its shelf life.
Opened flaxseed oil only lasts for about 1-2 months, whereas canola oil can last up to a year!
Canola oil, on the other hand, can be stored in a cool, dark pantry away from direct sunlight. It can last for several months, but if you notice any rancid smell or taste, it’s time to discard it.
Flaxseed oil vs canola oil: The ultimate verdict
In my opinion, the ultimate winner is canola oil!
While flaxseed oil offers fantastic benefits with its omega-3 content and is better raw, canola oil proves to be more versatile in the kitchen. Its higher smoke point makes it suitable for a wide range of cooking methods, from frying to baking. Additionally, canola oil’s mild flavor allows it to seamlessly blend into various recipes.
FAQs
It depends on your specific needs and preferences, as both flaxseed oil and canola oil offer unique advantages. Flaxseed oil is rich in omega-3 fatty acids, making it a great choice for those looking to increase their omega-3 intake, while canola oil is versatile and has a higher smoke point, making it suitable for a variety of cooking methods.
Canola oil is derived from seeds, specifically the canola plant, so they are essentially the same thing. Canola oil is considered a type of seed oil and is widely used and preferred for its neutral flavor, versatility, and health benefits.
Both flaxseed oil and olive oil have their own health benefits, with flaxseed oil being a rich source of omega-3 fatty acids and olive oil offering monounsaturated fats and antioxidants. The choice between them depends on individual nutritional needs and preferences.
Leave a Comment