Learn the key differences between corn oil and canola oil so you can choose the one that fits your cooking needs.
Key Takeaways:
Corn oil and canola oil are two popular options, and you might see them used in frying, baking, or even salad dressings. Both come from plants. Corn oil is made from corn kernels, and canola oil from a special type of rapeseed, but they have different nutrients, flavors, and ways to cook with them.
Learning how these oils differ can help you select the best one for your meals and health. Here, we’ll explain corn oil and canola oil, compare their benefits, and highlight some better choices.
Corn oil is made from the germ of corn kernels and is actually a by-product of companies that produce corn meal and corn starch. Most of the corn oil you’ll find comes from North America, though it’s also made in other parts of the world. One reason it’s so popular is that it’s less expensive than many other cooking oils.
Corn oil is convenient for cooking because it handles high heat well, which makes it a go-to for frying. In fact, it’s the type of oil you’ll typically find in fast-food restaurants because it’s cheap, versatile, and cooks food quickly ❶.
Canola oil is a versatile vegetable oil that’s used in kitchens all over the world. It comes from the seeds of the canola plant, which is a type of rapeseed specially bred to have a mild flavor and low levels of certain compounds found in traditional rapeseed.
It’s popular not just for cooking at home but also in many commercial food products because it has several useful qualities.
Canola oil has a mild, neutral taste, which does not alter the taste of your meals. It tolerates high cooking temperatures, so it’s a good choice for frying, sautéing, and baking.
It also stays liquid even when you keep it in the fridge, which makes it easy to use for salad dressings and sauces. With all these benefits, canola oil is a flexible choice for many different cooking needs ❷.
Related: Canola Oil Substitutes
Both corn oil and canola oil are plant-based cooking oils, but they have some key differences in nutrition, flavor, and how they’re used in the kitchen.
Corn oil and canola oil are made of fat, but the types of fat they contain vary. Canola oil has more heart-healthy monounsaturated fats and a better balance of omega-3 and omega-6 fatty acids. Corn oil, on the other hand, is higher in polyunsaturated fats, especially omega-6 fatty acids, which are healthy in moderation but can contribute to inflammation if consumed in excess ❸.
The smoke point is the temperature at which an oil starts to break down and produce smoke. Corn oil has a smoke point of about 450°F (232°C), while canola oil is slightly lower at around 428°F (220°C). Both oils are suitable for frying, sautéing, and baking, but corn oil can handle slightly higher heat.
Corn oil has a mild, slightly sweet flavor that can add a subtle taste to fried or baked foods. Canola oil, by contrast, has a neutral taste, so it won’t change the flavor of your meals, which would make it ideal for salad dressings, sauces, and baking. It’s the better choice when you don’t want the oil to affect the taste of your food.
Corn oil is often used in deep-frying, fast-food cooking, and recipes where a light, slightly sweet oil is preferred. Canola oil is more versatile and can be used for frying, baking, sautéing, salad dressings, and even in some commercial food products because of its stability and neutral flavor.
| Corn Oil | Canola Oil | |
| Main source | Corn kernels (by-product) | Canola seeds (rapeseed plant) |
| Fat type | Higher in polyunsaturated fats | Higher in monounsaturated fats |
| Omega-3/Omega-6 | Low omega-3, high omega-6 | Better omega-3 to omega-6 ratio |
| Smoke point | 450°F (232°C) | 400°F (204°C) |
| Flavor | Mild, slightly sweet | Neutral |
| Common uses | Frying, fast food | Frying, baking, and salad dressings |
Overall, canola oil is generally considered the healthier choice because it has more monounsaturated fats and a better omega-3 to omega-6 balance. Corn oil is fine in moderation, but eating too much omega-6 without enough omega-3 can contribute to inflammation.
If you want even healthier options, consider oils like:
Both corn oil and canola oil have their uses in the kitchen, and understanding their differences can help you make smarter choices for your recipes and health. Corn oil is affordable and great for high-heat frying, while canola oil offers a neutral flavor and a healthier balance of fats.
If you’re looking to take their cooking (and nutrition) a step further, algae cooking oil from Algae Cooking Club is an excellent option. With an incredibly high smoke point of 535°F, a neutral flavor that won’t change your recipes, and the versatility to handle frying, baking, sautéing, and more, it’s a modern, plant-based alternative that works in nearly any kitchen.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
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