Trying to decide between canola oil and olive oil? Learn the differences in taste, nutrition, and cooking performance to make the best choice.
Key Takeaways:
Canola oil and olive oil are two of the most talked-about cooking oils in kitchens and health circles. Whether you’re whipping up a quick stir-fry or drizzling oil over a fresh salad, chances are you’ve reached for one of these plant-based staples.
But while both oils are popular for their versatility and heart-healthy reputations, they differ in several important ways — nutritionally, in flavor, in how they perform with heat, and in the kinds of dishes they’re best suited for.
This article will walk you through the key differences between canola oil and olive oil to help you choose the right one for the job
Canola oil is a neutral-tasting, plant-based oil that’s widely used in home kitchens and commercial food production alike. It’s extracted from the seeds of the canola plant, a variety of the rapeseed plant that was specially bred to remove bitter-tasting and harmful compounds. As the third most widely produced vegetable oil in the world, canola oil plays a major role in global cooking and food manufacturing ❶.
Related: Canola Oil Substitutes
Olive oil is a staple of Mediterranean cuisine and is known for its many health benefits. Made by pressing whole olives, olive oil has been used for thousands of years not only in cooking but also in medicine, skincare, and cosmetics. People value it for both its flavor and its versatility. Among the different types, extra virgin olive oil (EVOO) is considered the most superior ❷.
Related: Olive Oil Substitutes
Canola oil is extracted from the seeds of the canola plant, which is a type of rapeseed. The oil is typically refined using heat and chemicals to create a neutral, shelf-stable product. In contrast, olive oil comes from the fruit of the olive tree. It can be either refined or unrefined, with extra virgin olive oil (EVOO) being cold-pressed and minimally processed to retain more flavor and nutrients.
Perhaps the most noticeable difference between the two oils is their flavor. Canola oil is so mild, so it’s chosen for cooking methods where flavor neutrality is preferred. Olive oil, particularly extra virgin varieties, has a more distinct flavor that is usually described as fruity, grassy, or peppery depending on the olives and the region they’re from.
Because of its neutral taste and high smoke point (from 428°F to 446°F) canola oil is a versatile kitchen workhorse. It’s commonly used in baking, stir-frying, deep-frying, and as a base for salad dressings or marinades. Olive oil, on the other hand, has a lower smoke point, especially in its extra virgin form (which falls between 325°F and 375°F). As a result, it’s best suited for medium-heat cooking or used as a finishing oil to add depth to dishes. EVOO, in particular, should be gently heated to preserve its delicate flavor and health-promoting compounds.
Canola oil is typically more affordable and widely available, especially in large quantities — it’s a budget-friendly choice for everyday cooking. Olive oil, especially extra virgin varieties, tends to be more expensive due to the production process and quality standards.
| Canola Oil | Olive Oil | |
| Source | Extracted from seeds of the canola plant (a type of rapeseed) | Pressed from the fruit of the olive tree |
| Processing | Typically refined using heat and chemicals | Can be refined or unrefined; extra virgin is cold-pressed and minimally processed |
| Flavor | Very mild and neutral; doesn’t affect the taste of dishes | Distinct, often fruity, grassy, or peppery (especially in extra virgin olive oil) |
| Smoke Point | High (from 428°F to 446°F); suitable for high-heat cooking methods | Moderate (between 325°F and 375°F); best for medium-heat cooking or used as a finishing oil |
| Uses | Baking, stir-frying, deep-frying, salad dressings, marinades | Sautéing, roasting, salad dressings, finishing oil |
| Nutrition | Low in saturated fat; mild flavor makes it a flexible, heart-friendly choice | Rich in monounsaturated fats and antioxidants, especially in extra virgin olive oil (EVOO) |
| Cost and Availability | More affordable and widely available in bulk | Usually more expensive, especially extra virgin; widely available in most grocery stores |
Olive oil, especially extra virgin olive oil (EVOO), is widely seen as the healthier choice. It’s not just high in heart-friendly monounsaturated fats — it also contains powerful plant compounds called phenols, like oleuropein, hydroxytyrosol, and flavonoids ❸.
These antioxidants help raise good (HDL) cholesterol and lower bad (LDL) cholesterol, which supports heart health. EVOO also helps reduce inflammation by lowering certain markers in the body, like TNF and IL-6, which are linked to chronic disease.
On top of that, the phenols in olive oil may boost gut health by helping maintain a healthy balance of gut bacteria.
While canola oil is often promoted as a heart-healthy fat due to its low saturated fat content and presence of omega-3 fatty acids, its highly refined nature raises concerns. The refining process involves high heat and chemical solvents, which can strip the oil of natural antioxidants and reduce its nutrient density.
Related: The Healthiest Oils to Cook With
Yes, you can generally substitute olive oil for canola oil, and vice versa, but it depends on the recipe and cooking method. Feel free to use EVOO as a substitute for canola oil in salad dressings, sautéing, roasting, and low to medium-heat cooking. Just keep in mind that olive oil has a more distinct flavor, which may slightly alter the taste of your dish.
Canola oil is a good substitute in high-heat cooking, such as frying or baking. However, it lacks the rich taste and antioxidant content of extra virgin olive oil, so it may not be the best replacement where olive oil is used for its flavor.
If you're looking for other healthy, plant-based cooking oils, algae oil and avocado oil are two excellent alternatives.
What sets algae oil apart is its rare combination of high-heat performance and heart-healthy nutrition. With a smoke point of 535°F, it stands up to intense heat, so you can use it for cooking methods that other oils can't handle. It’s rich in monounsaturated fats, low in saturated fat, and has a neutral flavor.
Related: Health Benefits of Algae Oil
Avocado oil is another option that works well for both medium-heat cooking (with a smoke point ranging from 350°F to 400°F) and as a finishing oil. It has a light, buttery flavor that pairs nicely with many dishes. It is also rich in monounsaturated fats and contains valuable antioxidants such as vitamin E and lutein, which support skin and eye health.
Related: Avocado Oil Substitutes
Canola oil and olive oil are both popular kitchen staples, but they serve different roles depending on your cooking needs and health goals.
Olive oil, especially extra virgin, is widely considered the more nutritious option due to its rich antioxidant content, but canola oil’s high smoke point and neutral taste make it a flexible oil for everyday cooking.
If you’re curious to try something new, algae cooking oil from Algae Cooking Club is a chef-grade option that combines high-heat performance with a clean, heart-healthy profile!
Kasra Saidi is the CEO and co-founder of Algae Cooking Club. He believes that cooking should be a creative and joyful experience for everyone. Realizing that many traditional cooking oils are unhealthy or unsustainable, Kas set out to offer a better alternative. His mission is to change the way people cook—one bottle of chef-grade algae oil at a time.
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