Canola oil is derived from the seeds of the rapeseed plant (Brassica napus L.), which has been genetically modified to reduce toxic compounds like erucic acid. The oil is typically extracted using high-heat methods and chemical solvents, resulting in a refined oil that is light in flavor and color. Canola oil is often praised for its high smoke point of 460°F (238°C), making it suitable for high-heat cooking methods like frying and baking (Healthline, 2022).

In one tablespoon of canola oil, you will find:

Calories: 124
Fat: 14 grams
Saturated: 7%
Monounsaturated: 64%
Polyunsaturated: 28%
Vitamins: Contains Vitamin E (16% of the RDI) and Vitamin K (8% of the RDI) (Healthline, 2022).

Olive oil is extracted from the fruit of the olive tree. The most common types are extra virgin olive oil and regular olive oil. Extra virgin olive oil is made from cold-pressed olives, retaining more nutrients and antioxidants compared to regular olive oil, which is a blend of virgin and refined oils (Healthline, 2022).

In one tablespoon of olive oil, you will find:

Calories: 124
Fat: 14 grams
Saturated: 14%
Monounsaturated: 73%
Polyunsaturated: 11%
Vitamins: Contains Vitamin E (13% of the RDI) and Vitamin K (7% of the RDI) (Healthline, 2022).

Olive oil is rich in antioxidants, particularly polyphenols, which have been linked to numerous health benefits, including reduced inflammation and lower risk of heart disease (Estruch et al., 2018). Studies suggest that higher olive oil consumption is associated with a lower risk of type 2 diabetes and cardiovascular diseases (Sacks et al., 2017).

Vegetable oil is a broad term that encompasses various plant-derived oils, including canola, soybean, sunflower, and corn oils. These oils are typically refined through high-heat processes and may contain harmful trans fats (Olive Oil Lovers, 2022).

The nutritional content of vegetable oil can vary significantly depending on the type, but generally, it is high in omega-6 fatty acids and low in beneficial nutrients compared to olive oil (Olive Oil Lovers, 2022).

Canola Oil: Refined and often extracted using chemicals.
Olive Oil: Extra virgin is minimally processed; regular olive oil is more refined.
Vegetable Oil: Typically highly refined and may contain additives.

Canola Oil: High in polyunsaturated fats but lower in antioxidants.
Olive Oil: Rich in monounsaturated fats and antioxidants, especially in extra virgin varieties.
Vegetable Oil: Generally lacks nutrients and is high in omega-6 fatty acids.

Canola Oil: Ideal for frying and baking due to its high smoke point.
Olive Oil: Best for dressings, dips, and low to medium-heat cooking. Extra virgin olive oil is preferred for its flavor and health benefits.
Vegetable Oil: Commonly used for frying and baking, but lacks the flavor and health benefits of olive oil.

When choosing between canola oil, olive oil, and vegetable oil, consider your cooking methods and health goals. While canola oil is suitable for high-heat applications, olive oil, particularly extra virgin, offers superior health benefits and flavor for a variety of culinary uses. Vegetable oil, while versatile, often lacks the nutritional advantages of both canola and olive oils. For a healthier option, extra virgin olive oil stands out as the best choice for both flavor and health.

Whether you're frying, baking, or dressing your salads, understanding the differences between these oils can help you make the best choice for your meals and overall health.