Is Canola Oil Worse for You Than Olive Oil? A Complete Comparison

December 21, 2025 •

3 min read

Extra virgin olive oil is widely known for its high antioxidant content and is linked to numerous health benefits, including a reduced risk of heart disease. With this knowledge, many people find themselves questioning whether is canola oil worse for you than olive oil, especially given canola's lower price and neutral flavor.

Quick Summary

This article compares the nutritional profiles, processing methods, health implications, and cooking properties of canola and olive oil to help you make an informed decision for your wellness and culinary needs.

Key Points

Processing Differences: Extra virgin olive oil is minimally processed, preserving its natural antioxidants and flavor, whereas conventional canola oil undergoes a refining process that removes nutrients,.
Nutrient Superiority: EVOO contains a higher concentration of powerful antioxidants called polyphenols, which contribute to its anti-inflammatory effects and cardiovascular benefits.
Cooking Applications: Canola oil's high smoke point makes it better for high-heat cooking (frying, searing), while EVOO's lower smoke point and distinct flavor are best suited for dressings, dips, and moderate-heat cooking.
Conflicting Research: While strong evidence supports EVOO's heart health benefits, some animal studies and human trials present conflicting findings on canola oil's long-term health impacts, particularly regarding inflammation.
Omega Fatty Acids: Canola oil contains more omega-3 fatty acids (ALA) than olive oil, but EVOO's overall antioxidant profile provides a stronger health advantage.
Cost and Flavor: Canola oil is typically more affordable and has a neutral taste, offering versatility, while EVOO is more expensive and imparts a distinct, robust flavor,.

Comparing the Nutritional Profiles of Canola and Olive Oil

Canola and olive oil have different nutritional profiles, especially concerning fat composition and antioxidants,. Both contain unsaturated fats, which are considered healthier when used instead of saturated and trans fats. Extra virgin olive oil (EVOO) is minimally processed and contains high levels of polyphenols.

Nutritional Breakdown: Canola vs. Extra Virgin Olive Oil


Feature	Canola Oil (per 1 tbsp)	Extra Virgin Olive Oil (per 1 tbsp)
Calories	~124	~119
Saturated Fat	~7%	~14%
Monounsaturated Fat	~63%	~73%
Polyunsaturated Fat	Blend of Omega-6 and Omega-3	Significantly lower polyunsaturated fat
Omega-3 (ALA)	High (~1.3g)	Low (~80mg)
Antioxidants	Lower levels due to refining process	High levels of polyphenols and vitamin E
Vitamins	Vitamin E and K	Vitamin E and K

The Impact of Processing Methods

The way canola and olive oil are processed greatly affects their nutritional value and how stable they are.

Canola Oil: Typical canola oil is highly refined, using chemicals and high heat. This removes many nutrients and antioxidants but makes the oil stable and gives it a high smoke point.
Olive Oil: Extra virgin olive oil is made by cold-pressing without heat or chemicals, keeping its antioxidants, flavor, and color. Refined olive oils are chemically processed and lack these compounds.

Cooking Considerations: Smoke Point vs. Nutrition

A key factor for cooking is the smoke point, as heating oil past this point can create harmful substances.

Canola Oil: Canola oil has a high smoke point (400–450°F), making it suitable for high-heat cooking. Its neutral taste is also useful in baking.
Extra Virgin Olive Oil: EVOO has a lower smoke point (325–375°F) and is best for moderate heat or finishing. While lower, its antioxidants help with stability. For very high heat, refined olive oil or canola might be better,.

Conflicting Research and Health Implications

Olive oil, especially EVOO, is linked to health benefits, but research on canola oil's health effects is less clear.

Olive Oil's Benefits: EVOO intake is connected to lower risks of heart issues and inflammation partly due to antioxidants.
Canola Oil Controversy: Canola oil contains beneficial omega-3s, but its refining process is a concern. Some studies suggest possible negative effects on inflammation and heart health, though human studies vary,. While some research found EVOO led to lower inflammatory markers compared to canola oil, other studies indicate canola oil can improve cholesterol levels. Industry funding may play a role in some study results. Harvard Health notes that using various oils, including canola, can be part of a healthy diet, especially when replacing saturated fats with unsaturated ones from seed oils {Link: Harvard Health https://www.health.harvard.edu/heart-health/seeding-doubt-the-truth-about-cooking-oils}.

The Winner for Overall Health: A Deeper Look

Extra virgin olive oil is generally seen as better for health because it's minimally processed and rich in antioxidants. Cold-pressing helps retain beneficial polyphenols and Vitamin E, which offer anti-inflammatory and heart benefits. While canola oil provides omega-3s, EVOO has more evidence backing its overall health advantages for regular, lower-heat use,. The refining of conventional canola oil is a downside for those avoiding processed foods. For additional nutrition details, Harvard Health provides extensive resources {Link: Harvard Health https://www.health.harvard.edu/heart-health/seeding-doubt-the-truth-about-cooking-oils}.

Conclusion: Making the Best Choice for Your Kitchen

Deciding between canola and olive oil depends on cooking needs, budget, and health priorities. Canola oil is practical and affordable for general and high-heat cooking due to its high smoke point and mild flavor,. Extra virgin olive oil is better for health due to its antioxidants and is preferred for lower-heat cooking and finishing dishes,,. A balanced approach might involve using both oils, considering their caloric content.

Frequently Asked Questions

The main differences are in their fatty acid composition and antioxidant content. Olive oil is rich in monounsaturated fats and antioxidants (especially extra virgin), while canola oil has a blend of monounsaturated and polyunsaturated fats, with higher omega-3s but fewer antioxidants,.

Yes, extra virgin olive oil is generally considered healthier because it is minimally processed through cold-pressing, which preserves its antioxidants and phenolic compounds. Regular or 'light' olive oil is more refined and lacks these beneficial nutrients.

Canola oil has a significantly higher smoke point (400-450°F or 204-232°C) than extra virgin olive oil (325-375°F or 163-191°C), making it better for high-heat cooking like deep-frying.

Yes, you can substitute them, but with a few caveats. For recipes where flavor is important, such as dressings, EVOO works well. However, for high-heat cooking or baking where a neutral flavor is needed, canola oil is the better choice.

Some animal studies have linked refined canola oil to increased inflammation. However, human evidence is conflicting, and some studies suggest it may have anti-inflammatory effects. More high-quality research is needed, but EVOO has stronger evidence supporting its anti-inflammatory properties.

Extra virgin olive oil has more robust and consistent evidence supporting its cardiovascular benefits due to its high monounsaturated fat and antioxidant content. While canola oil also contains healthy fats, EVOO's benefits are more strongly supported by research,.

Canola oil's neutral flavor makes it a preferred choice for baking, especially in recipes where a light flavor is desired. While olive oil can be used, its distinct flavor may alter the taste of the baked goods.

The price difference is largely due to the production and sourcing processes. Olive oil, especially extra virgin, comes from pressing olives, while canola oil is extracted from seeds on a large scale, often using chemical solvents, which is less expensive.