When it comes to cooking oils, olive pomace oil and canola oil are two popular choices with their own unique qualities.
Olive pomace oil is a byproduct of the olive oil production process and canola oil is extracted from the seeds of the canola plant. So, which one is better?
In this article, I’ll settle this debate by comparing the two oils in terms of taste, nutritional profiles, and versatility. Let’s get started and find out which oil comes out on top!
Comparing olive pomace oil vs canola oil
Olive pomace oil | Canola oil | |
Solid or Liquid? | Liquid | Liquid |
Smoke Point (Fahrenheit) | 460 degrees | 225-445 degrees |
Primary Fat | Monounsaturated | Monounsaturated |
Taste | Bland | Neutral |
Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
Allergens | Olive, olive pollen | Rapeseed, canola |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | No | No |
Vegan? | Yes | Yes |
Differences between olive pomace oil and canola oil
Olive pomace oil is extracted from the leftover residue, or pomace, of olives after the first press when making olive oil. This residue is subjected to a process involving solvents and heat to extract the remaining oil.
On the other hand, canola oil is derived from the seeds of the canola plant, which is a type of rapeseed. It is typically extracted through a process that involves crushing the seeds and then using heat and chemicals to extract the oil.
Olive pomace oil typically has a darker hue compared to canola oil. It ranges from golden yellow to a deeper greenish tone, depending on the quality and processing methods. The color of olive pomace oil is influenced by the olive variety used and the extraction process. In contrast, canola oil has a lighter, pale yellow color.
Baking and cooking with olive pomace oil vs canola oil
When it comes to cooking, olive pomace oil and canola oil are versatile options.
Olive pomace oil has a higher smoke point than virgin olive oil, making it more suitable for high-heat cooking methods such as frying, sautéing, and grilling. It imparts a mild flavor to dishes and works well in Mediterranean-inspired recipes, such as roasted vegetables, pasta dishes, and grilled meats.
Canola oil has a slightly lower smoke point than olive pomace oil, but it can still handle high heat for deep frying and stir-frying. Its neutral taste allows the flavors of other ingredients to shine, making it a great choice for baking cookies, cakes, and other desserts.
Can olive pomace oil and canola oil be substituted for each other?
In many cases, olive pomace oil and canola oil can be easily substituted for one another in recipes. Both have a fairly neutral flavor, so you won’t be able to taste the difference. Whether you’re sautéing vegetables, frying chicken, or baking a cake, either can step in as a substitute.
However, olive pomace oil and canola oil have slightly different textures. This may affect the final result, especially when baking. Olive pomace oil tends to be slightly thicker and more viscous than canola oil, which could yield denser baked goods. This viscosity can be attributed to the higher presence of monounsaturated fats in olive pomace oil (see the table below). On the other hand, canola oil has a lighter and smoother texture.
Nutrition: Olive pomace oil vs canola oil
In terms of nutrition, both olive pomace oil and canola oil offer health benefits.
While not as nutritious as extra virgin olive oil, olive pomace oil is still rich in monounsaturated fats and contains antioxidants, which are beneficial for heart health.
Canola oil, on the other hand, is lower in saturated fat and contains a good balance of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. It is also a good source of vitamin E.
Because both oils are calorie-dense (about 120 calories per tablespoon), they should be used in moderation as part of a balanced diet.
Per tablespoon (15mL) | Olive pomace oil | Canola oil |
Calories | 120 | 124 |
Polyunsaturated | 2 g | 3.9 g |
Monounsaturated | 10 g | 8.9 g |
Saturated | 2 g | 1.0 g |
Trans | 0 g | 0.1 g |
Total Fat | 14 g | 14 g |
Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store olive pomace oil and canola oil
To ensure the longevity and quality of olive pomace oil and canola oil, it is important to store them properly.
Both oils should be kept in a cool, dark place away from direct sunlight, as exposure to light can degrade their quality. Both are stable at room temperature, so the pantry or a cupboard works well.
While olive pomace oil has a shelf life of about 18-24 months, canola oil can be stored for up to a year. It’s always a good idea to check the expiration dates on the bottles and discard any oil that has gone rancid.
Olive pomace oil vs canola oil: The ultimate verdict
Ultimately, the choice between olive pomace oil and canola oil comes down to personal taste and specific cooking needs.
Use olive pomace oil if you want a flavorless oil in dishes like salads, dressings, and marinades, or for high-heat cooking methods such as frying and sautéing. Canola oil also has a neutral flavor, but in my experience, it’s better in a wide range of recipes, including baking, stir-frying, and grilling. Plus, it’s a healthier option with a favorable omega-3 to omega-6 fatty acid ratio.
FAQs
The answer to which is better, canola oil or pomace olive oil, depends on individual preferences and specific cooking needs. Canola oil offers a neutral flavor, light texture, and a favorable omega-3 to omega-6 fatty acid ratio, while pomace olive oil has a bland flavor and heavier texture, with higher levels of monounsaturated fats and antioxidants.
Olive pomace oil contains monounsaturated fats and antioxidants, which are beneficial for heart health. However, it also has a higher percentage of saturated fat compared to extra virgin olive oil, so moderation is key.
Pomace oil is a byproduct of the olive oil production process and is generally considered lower in quality compared to extra virgin olive oil. While it still contains some health benefits, extra virgin olive oil is often regarded as the healthier option due to its superior quality and higher content of beneficial compounds.
Kristi
Canola oil is in no way healthy. The assertion in the article that it has a favorable Omega 6 to Omega 3 ratio is incorrect. Backwards, in fact. The ratio is 2:1 Omega 6 to Omega 3. Omega 6 is very inflammatory. Omega 3 is what one wants a higher ratio of in their diet. Also, canola oil is manufactured from rapeseed which is what motor oil is made from. Humans should not be consuming canola oil. Difficult, though, as it is in many, many foods.