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Canola Oil vs Olive Oil: Find the Healthiest Oil

canola oil vs olive oil

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Let’s compare canola oil vs olive oil. Canola oil and olive oil are considered health beneficial for cooking, salad dressing and baking. Moreover, their fat profiles are similar and some people even call canola oil a cheaper variety of olive oil. However, these oils are different.  

Extraction of canola oil vs olive oil

Olive oil is fruit oil. It is derived from olives. Ripe olives are pressed, the juice is collected and called olive oil. Different types of olive oils are available. How to choose olive oil? The first pressing of olives gives extra-virgin olive oil. It is often pressed at a low temperature to keep more nutrients in the oil. Such cold-pressed extra-virgin oil is considered the healthiest as it is richer in beneficial fats, vitamins and microelements. Olive oils extracted after the first pressing are processed at higher temperatures and may be refined. They are lighter. Their taste and smell are not so distinctive.

Canola oil is extracted at higher temperatures. Expeller pressed canola oil is derived with the help of a mechanical process. Canola oil is often manufactured using chemicals, for example, hexane as Wikipedia states. Canola oil cannot be used unrefined. It is always deodorized, degummed, bleached and refined. High temperatures may destroy useful nutrients in canola oil and change the content of omega-3 essential fatty acids in the oil.


IMPORTANT! All Corncerning Canola Oil GMO Issues 

Nutritional value of canola oil vs olive oil

Let’s compare the nutritional profile of canola oil and olive oil.

Olive oilCanola oil
100 g100 g
Calories885 kcal800 kcal
Monounsaturated fat73 g61 g
Omega-6 fat3.5-21 g21 g
Omega-3 fat1.5 g11 g
Saturated fat14 g71g

You can see from the table that both oils are higher in monounsaturated omega-9 fatty acids, possess omega-6 essential fatty acids and omega-3 ones. However, due to its extraction method extra-virgin olive oil is richer in useful nutrients, contains antioxidants and polyphenols and its omega-3 fatty acids are not destroyed.  The uses of olive oil are endless. The oil is proven to have the anti-inflammatory effect and can help treat heart disease, arthritis and osteoporosis. It helps produce adiponectin regulating blood sugar levels and it supports the immune system.

The fat content of canola oil is very beneficial as well. The low content of omega-6 fatty acids, high quantity of monounsaturated fatty acids and omega-3 fats make it especially good for the cardiovascular system. However, canola oil is not studied so much. More thorough research is needed to prove canola oil benefits scientifically.


When we compare canola oil vs olive oil we shouldn’t forget about the price. The canola plants are easier to cultivate. They can grow on larger territories. There is a lot of canola oil available and it is much cheaper as we can fund out at amazon.com. Olive oil is not as affordable as olive trees are not grown everywhere.


SEE ALSO: What to Choose – Canola Oil vs Sunflower Oil

When to choose canola oil vs olive oil

Olive oil can be considered healthier than canola oil, especially extra-virgin one; however, there are cases when it is better to use canola oil. First of all, extra-virgin olive oil has a low smoke point and is not appropriate for high-temperature cooking, especially frying. (Read more how to fry with olive oil). Canola oil can be successfully used instead because of its high smoke point. Moreover, olive oil has a vivid smell and taste, so it’d better avoid it for baking and replace with neutral canola oil.