Rice bran oil and canola oil are two popular cooking oils, but how do they compare? And which one should you use?
In this article, I’ll explore the differences between these two oils, their best uses in the kitchen, and their nutritional profiles, and ultimately determine which one is the superior oil.
Comparing rice bran oil vs canola oil
| Rice bran oil | Canola oil | |
| Solid or Liquid? | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 450 degrees | 225-445 degrees |
| Primary Fat | Monounsaturated | Monounsaturated |
| Taste | Neutral | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Rice bran, straw itch mite | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | No |
| Vegan? | Yes | Yes |
Differences between rice bran oil and canola oil
Both rice bran oil and canola oil are plant-based, but they have some important differences…
Rice bran oil is extracted from the outer layer of the rice grain, which is rich in nutrients and antioxidants. It has a mild, slightly nutter flavor, a high smoke point, and a light texture.
On the other hand, canola oil is derived from the seeds of the canola plant. It’s known for its neutral taste, versatility, and relatively high smoke point.
Both rice bran oil and canola oil are available in both refined and unrefined forms. Refined oils undergo a process that removes impurities and often results in a milder flavor and higher smoke point. Refined rice bran oil and refined canola oil are more commonly found in supermarkets, as they have a longer shelf life and are more suitable for high-temperature cooking.
Unrefined or virgin versions of these oils retain more of their natural flavors and nutrients but have lower smoke points, making them more suitable for low-temperature cooking or as dressings.
Baking and cooking with rice bran oil vs canola oil
Rice bran oil typically has a higher smoke point than canola oil. Rice bran oil has a smoke point around 450°F, while canola oil has a smoke point around 400°F (give or take). This means that rice bran oil can handle higher temperatures before it starts to smoke and break down.
Rice bran oil’s higher smoke point makes it a great choice for high-heat cooking methods like frying and stir-frying. It’s especially handy when cooking Asian dishes that require high-temperature stir-frying.
Refined canola oil can typically withstand temperatures up to 445°F, making it suitable for various cooking methods. It also has a neutral flavor, making it suitable for sautéing, baking, roasting, and even grilling at moderate temperatures.
For recipes that involve quick sautéing, stir-frying, or baking, I often opt for canola oil due to its versatility and mild taste that won’t overpower other ingredients.
When it comes to baking, both rice bran oil and canola oil can be used interchangeably in most recipes that call for vegetable oil. They have similar textures and can provide moistness to baked goods while keeping them light.
Both oils can also be used for making soups, dressings, and vinaigrettes – they are extremely versatile!
Can rice bran oil and canola oil be substituted for each other?
The answer is yes! Canola oil is an excellent substitute for rice bran oil (and vice versa) due to a similar versatility and neutral flavor profile.
Canola oil is also easily accessible in most supermarkets, unlike rice bran oil, which is less common and often more costly. Therefore, if you need to replace rice bran oil, canola oil is likely your best alternative.
Similarly, rice bran oil is a suitable substitute for canola oil in most recipes, but grapeseed oil or sunflower oil are technically better options.
Nutrition: Rice bran oil vs canola oil
When it comes to nutrition, rice bran oil and canola oil offer their own unique benefits.
Rice bran oil is rich in polyunsaturated fats, including omega-6 fatty acids, vitamin E, antioxidants, phytosterols, and gamma-oryzanol. These components can promote heart health, lower cholesterol levels, and provide anti-inflammatory properties.
Canola oil, on the other hand, is lower in saturated fat and higher in vitamin K and monounsaturated fat and omega-3 fatty acids, making it a heart-healthy option.
| Per tablespoon (15mL) | Rice bran oil | Canola oil |
| Calories | 120 | 124 |
| Polyunsaturated | 5.3 g | 3.9 g |
| Monounsaturated | 6.2 g | 8.9 g |
| Saturated | 2.5 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 rice bran oil and canola oil
Both rice bran oil and canola oil should be stored in a cool, dark place away from direct sunlight and heat sources. It’s important to keep them tightly sealed to prevent oxidation and maintain their freshness.
Both oils have a relatively long shelf life, with typically lasting up to 1 year when kept cool. However, you should always check the manufacturer’s guidelines for specific storage instructions and expiration dates to ensure optimal quality and flavor.
Rice bran oil vs canola oil: The ultimate verdict
So, rice bran oil and canola oil are both versatile oils with a high smoke point and neutral flavor. What sets them apart is their nutritional profiles. Rice bran oil has more polyunsaturated fats, including omega-6 fatty acids, which in large amounts, can actually lead to inflammation. Canola oil has a slightly favorable fatty acid profile, with more anti-inflammatory omega-3′ fatty acids’s. So overall, canola oil is better in moderation.
In general, I recommend olive oil or coconut oil as two of the healthiest oils you can cook with!
FAQs
Both canola oil and rice bran oil have their advantages, but canola oil is generally considered to be healthier due to its lower saturated fat content and higher levels of heart-healthy omega-3 fatty acids.
Yes, you can use rice bran oil as a substitute for canola oil in most cooking applications, as it has a similar smoke point and neutral flavor profile.
Rice bran oil is considered a healthy oil choice due to its high smoke point, vitamin E content, and antioxidants, but there are other oils such as olive oil or avocado oil that offer additional health benefits.
