Most people often confuse when it comes to choosing between olive oil and canola oil. Some people believe that canola oil is good for health, while other health-conscious people strongly believe that olive oil is far healthier than canola oil.It may sound strange, but both share similar uses and almost similar health benefits. Some wonder how these oils are different and which one is the healthier choice.Here we will explain Olive Oil vs Canola Oil.


Olive Oil


Its health reputation is well established. Even though it contains almost no omega 3, it is very rich in monounsaturated fatty acids with a rate of 80%.


Remember that these fats help lower bad cholesterol while increasing the level of good cholesterol. It contains three times more healthy fat than fat harmful to health.


In addition, it is quite resistant to heat. Olive oil is also antioxidant and is preferred for the prevention of cardiovascular disease. If you want oil that tastes good, choose extra virgin oil.


The olive oil is rich in monounsaturated fats, which lower bad cholesterol (LDL) and increase good cholesterol (HDL). We recommend extra virgin olive oil for salad dressings and for any use where the oil remains raw, and normal olive oil (not extra virgin) for cooking.



Canola Oil


Canola oil is one of the best oils for health. It is the lowest in saturated fat and has a good balance of omega 6 and omega 3. It, therefore, helps to reduce total cholesterol.


The Food and Drug Administration (FDA) recognizes that there is scientific evidence according to which 1 ½ tsp. of canola oil per day could help reduce the risk of coronary heart disease.


Canola oil is fairly heat resistant, but not at high temperatures. It is especially advantageous in salads or preparations without heavy cooking.


The canola oil, in turn, is an excellent source of a specific omega-3 (alpha-linolenic acid) that the human body is unable to synthesize.


Its taste is very neutral, and it is suited for cooking at high temperatures (frying) because its “smoke point” (temperature at which the flavor and nutritional value begin to degrade) is very high than extra virgin olive oil smoke point.



Similar nutritional profile: Olive Oil vs Canola Oil Calories


The nutritional profile of olive oil and canola are strikingly similar. 1 tablespoon olive oil calories and one tablespoon (15 ml) of canola oil calories are the same. The canola oil has polyunsaturated fat, while the olive oil contains more monounsaturated and saturated fats.


Everyone strives to cook food in oil that is beneficial to health and provides essential fats for our body. There are all kinds of oils available in the market, including a plethora of vegetable oils, but the two most popular oils due to their health benefits are canola oil and olive oil.


In fact, olive oil is considered liquid gold in many cultures, although it is not suitable for recipes requiring high heat due to its low smoking point. This is where canola oil is useful because it has a higher smoke point. The two oils have a lot of differences, which is natural since they come from different sources.


Canola and olive oil are rich in monounsaturated fatty acids, which are considered good for health. But it is unwise to think that the two oils are also good for all of us since they have different characteristics and different properties, which implies that we should choose according to the doctor’s recommendations or after careful consideration of the two oils.


Canola oil comes from the canola plant, but it is not rapeseed oil, as many people think. The oil is refined and genetically modified to reduce the amount of erucic acid considered harmful to humans.


Canola is so named because it is Canadian Oil, Low Acid. Rapeseed, in particular, means that the oil is good for human health, contrary to a common misconception that it is harmful for human consumption.


On the other hand, olive oil comes from pressed olives, which are ground to produce oil. As previously described, canola oil has a higher smoke point and does not add flavor to food.


On the other hand, olive oil has a lower smoke point, which means that it cannot be used for frying. Canola oil also has a higher content of omega 3 and 6 fatty acids, which are considered beneficial for health.


Olive oil adds a typical flavor to foods made with these foods, which some don’t like. However, this flavor is lost when food is prepared at high temperatures.


It must be ensured that the smoke point of olive oil is not reached in the process as this means that the food will be burned quickly, which some people appreciate less.


However, this flavor is lost when food is prepared at high temperatures. Due to the low smoke point, olive oil is ideal for


  • Salads
  • Dressings
  • Stir-fries
  • Delicious with bread soaked in it


Olive oil is more expensive than canola oil, so you can use both with higher amounts of canola oil with a little olive oil flavor to get the best of both worlds.


Olive Oil vs Canola Oil



Canola Oil

Olive Oil

Canola oil can be used for frying and cooking, which is not possible with olive oil. This is due to the low smoke point of olive oil. Olive oil adds a special flavor to food, while canola is a bit bland.
Canola oil contains omega 3 and 6 fatty acids in higher proportions than in olive oil. Olive oil costs more than canola oil.
Canola oil is one of the most versatile cooking oils The olive is ideal for salad, dressings and Stir-fries.



Olive oil, especially extra virgin olive oil is healthier than the canola oil in terms of nutrition. If you use olive oil regularly, it will

  • Improve blood sugar levels
  • Reduce the risk of heart disease
  • Even lower the risk of death


On the other hand, canola oil is considered as oil that has heart-healthy fat, but recent research is conflicting.


However, some studies indicate that it is beneficial, but some other studies indicate the opposite. The health benefits of olive oil are more as compared to the canola oil.


Bottom Line:


Olive oil and canola oil have similar uses. But, according to research, olive oil is healthier than canola oil. Olive oil is less refined than canola oil and boasts more antioxidants that make it a great choice.

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