What are the differences between canola oil and olive oil, which one is healthier for frying?

Do air fryers use oil? Adding oil to the food can make it more delicious when cooked with an air fryer. There are so many oils to choose from in the kitchen. For a wellness enthusiast like me, It’s important to use a healthy oil, so what are the differences between canola oil and olive oil? Yes, you can make a decision according to their 9 differences.

This article will dive deeper into the investigation of canola and olive oils, which are two popular products that many people use in the kitchen. The piece will compare and contrast the two oils, and even points you to the health-giving option between the two (you don’t want to miss that part). Then, We will review the best 3 canola oils and olive oils, so you can enjoy your food directly.

First, you should know the origin of the two oil, where do they come from? what are the pros and cons of themself?

What is Canola Oil?

air fryer chicken wings use oil

Canola oil is part of the mustard species and is made of rapeseed plant variety (Brassica napus L.) People have seen the importance of the canola plant to Europe since the 13th century as a source of food and fuel. Typically, it undertakes broad chemical processing. The chemical processing is performed under high temperatures, like the hexane chemical addition.

It promotes the benefits of removing excess toxins and improving the flavor even though it is bleached and deodorized to rid of the oil’s nutrient content. It is excellent for heart health and each tablespoon contains about 120 calories, the same as olive. It has less saturated fat, which makes it great for cholesterol levels.


  • Canola is 28 percent poly-saturated fatty acid and 63 percent mono-saturated fatty acid
  • It has positive results in modulating glucose and insulin levels when compared with an SFA diet
  • Canola oil-based diet reduces total cholesterol concentrations in those with hypercholesterolemic conditions
  • Its two tablespoons for four weeks reduces belly fat by 0.11 kilograms
  • Suitable to reduce fat content in the body and reduces the risk of type 2 diabetes


  • Equivocal and inconclusive studies of anti-carcinogenic properties
  • It does not impact body composition or energy expenditure in a substantial way
  • Canola contains glucosinolates and erucic acid
  • Processing of several chemicals gives it odorless, flavorless, and colorless properties
  • Canola is a low acid version of rapeseed oil used for industrial purposes
  • Canola contains trans-fat and hexane
Before continuing this canola oil vs olive oil topic, let’s examine the difference between extra virgin olive oil and olive oil. Are there differences between the two?

Extra Virgin Olive Oil vs Olive Oil

So, what’s the difference between extra virgin olive oils and olive oil?

One of the main differences is that the two oils don’t react similarly to the cooking heat. Also, how it is processed or extracted accounts for the difference.

Extra virgin olive oils are part of olive oil that has not been exposed to heat or chemical treatment. It is a darker and more colorful oil with a lower smoke point, which requires extra caution when cooking.

Olive is pretty lighter with pale yellow color and is a blend of cold-pressed olive and olive refined to rid any natural impurities in it. The oil has undergone heat or chemical treatment to get a neutral flavor.

What is Olive Oil?

air fryer chicken wings use oil 2

Since it is becoming beloved by thousands worldwide, olive oil comes from olive trees and is processed by pressing olives. It has many varieties, from extra virgin olive to extremely refined olive oil, high in omega 6. 

The ones that exhaust much of their nutrient content like some omega-3 fatty acids, saturated fats, polyunsaturated fat, or polyphenols, and have undergone more chemical processing are the more highly refined olive oils.

Olive oils have a thorough consideration over their counterpart, canola, for healthy consumption, like salad dressing. It has higher polyphenolic compound concentrations and is high in saturated fat. What balances out the difference is the quality of monounsaturated fats and polyunsaturated fats.

Olive has more benefits than canola. Its adiponectin production stimulation helps with diabetic symptom regulation, and those with arthritis can benefit from its renowned anti-inflammatory clouts. It is also heart-healthy


  • It is perfect to heat olive oil as high as 410 degrees Fahrenheit
  • Olive can substitute other inflammatory oils
  • Olive oil contains polyunsaturated fat and monounsaturated fat to manage cholesterol levels
  • It helps with weight loss and is high in omega-3 fatty acids
  • It keeps the heart healthy and has saturated fats
  • Olive helps to flush kidney stones
  • It prevents Alzheimer’s and reduces depression
  • it is heart-healthy


  • Too much intake can cause blockage of the gallbladder
  • It has strong laxative properties, is high in fat, and can cause diarrhea
  • Over-consumption can lower blood sugar levels below normal
  • Since it is rich in monounsaturated fats, it can increase the risk of transfat and saturated fat-related diseases
  • It can’t withstand higher smoke point

At this point, you might be unsure as to which to choose between canola oil vs olive oil. Don’t worry. Here are more facts about them to help you with your decision.

Keep reading.

Canola Oil vs Olive Oil: A Quick Comparison and Differences

We’ve discussed canola oil being made from many kinds of rape plants or canola plants and olive oil made from an extract from the olive tree. Let’s talk more about the comparisons and differences between canola and olive oil.


Olive is generally more expensive than canola. There are many price points for pure olive oil, given the quality grades. Canola is a more affordable oil and the lowest price on the market can contain few nutrients and is highly processed.


Olive oil is better health-wise than canola oil and has a more robust flavor with vitamin E. Experts refer to canola for its pro-inflammatory impact, while olive has anti-inflammatory properties of monounsaturated fat (erucic acid), omega 6 fatty acids, and polyunsaturated fat to relieve heart disease. Canola also has 63 percent monounsaturated fat, giving it fewer benefits due to its processing.

saturated or Unsaturated

Too much saturated fat will raise the LDL cholesterol in the blood, which may increase the risk of heart disease. For canola oil, it has a low saturated fat which is about 7%, but for olive oil, there is only 11% of the oil is unsaturated fat, and the primary fatty is oleic acid which is 73% of total oil.


You can use canola for high-heat searing or deep frying even though both oils are suitable for frying. You can choose olive for toppings, dressings, and dips. Canola can be used for baking and cooking almost anything.

Smoke Point

Canola oil’s high smoke point is about 410 degrees Fahrenheit to release free radicals while olive oil’s high smoke point is 383 degrees Fahrenheit to release free radicals. Olive is flammable, not suitable for high-heat cooking, and can catch fire since it has a low smoke point.


You can use olive for more specific uses, while you can use canola for cooking or baking almost anything. Since olive is made of a moderate, distinct flavor and a low smoke point, it can be tricky to use it for baking, and is suitable for salad dressing.


When it comes to the final taste of your food, the olive will give you just that. However, canola may not add flavor to your meals since it has an almost imperceptible taster. It is a mild oil processed to have a neutral taste.

Weight Loss

Canola is good for weight loss and one of the healthiest cooking oils that improve cardiovascular health or heart health. It is also great for reducing belly fat. It has low saturated fat, which makes it super healthy. Olive also aids weight loss since it contains omega-6 fatty acids and monounsaturated fatty acids that stabilize blood sugar levels.


Canola helps absorb cholesterol in the body as one of the healthiest options with its phytosterols property. It has 0g cholesterol with polyunsaturated and monounsaturated fats. Olive oil’s level is also 0g, with rich antioxidants that help lower blood pressure and bad cholesterol that can cause type 2 diabetes. It is also rich in monounsaturated fats and omega-6 fatty acids.

Which is Healthier Between Canola Oil and Olive Oil

Olive oil is healthier than canola oil. It contains good fats like polyunsaturated and monounsaturated fat. Also, it has antioxidants. Combined, these components help protect your hair and skin, encourage digestive health, reduce inflammation, and promote heart health.

Though canola contains high omega-3 fatty acids, all the processing it passes through outweighs the potential health benefits. To choose a healthier cooking option, the olive will come to mind. You can even substitute canola for olive in various baking and cooking recipes.

Even though we’ve distinguished which is healthier and can prevent the risk of heart disease, let’s get down to the types of canola oil and olive oil. You don’t want to miss the next section.

Different Types of Canola Oil and Olive Oil

It is crucial to use the correct types of canola oil vs olive oil. But here are types of regular olive oil.

  • Olive Pomace Oil: This type is the lowest quality olive oil.
  • Refined Olive Oil: Refined is considered a moderate-quality oil.
  • Pure Olive Oil: This regular olive oil comes from virgin oil and extra virgin oil.
  • Virgin Olive Oil: This type is an unrefined form of olive.
  • Extra Virgin Olive Oil: The best quality olive oil.

Here are the types of canola oil.

  • Canola Oil: This type is regular canola oil or salad oil.
  • Organic Canola Oil: This type is the highest quality canola oil.
  • NonGMO Expeller Pressed Canola Oil: This canola type is processed without chemicals and pressed using a mechanical method.
  • Expeller-Pressed Canola Oil: This type comes from traditional seeds.

If you’re ready to choose, check out canola and olive oil picked by our experts.

Best 3 Canola Oil Reviews

365 101 Fl Oz canola oil

365 101 Fl Oz canola oil


  • Versatile design suitable for many occasions
  • Made of organic and natural ingredients
  • Perfect for healthy consumption
  • Compact size that makes it travel-friendly


  • Unpleasant fragrance

365 Everyday Canola Oil is 100 percent expeller-pressed organic canola oil with some nutritional value. It has a moderate water footprint. The rich light texture and neutral taste make this cooking oil a match for various dishes, from baked goods to salad dressings, and stir-fries. It also has a high heat tolerance that can withstand up to 360 degrees Fahrenheit, making it a suitable choice for sautéing.

Healthy Harvest Canola Oil

Healthy Harvest Canola Oil


  • Certified healthy oil
  • Great nutritional value
  • BPA-free
  • Reasonable price
  • Non-GMO


  • Needs better packaging

Some of the qualities that put Healthy Harvest Canola Oil above all other cooking oils are its increased stability, enhanced fryer life, and longer shelf-life. It also gives you the confidence to use it for various cooking experiences since it is versatile. A gallon-size container makes the oil a suitable choice for deep frying or any type of frying. It is non-GMO and can sustain local communities and preserve natural resources.

Happy Belly Canola Oil 1 Gallon


  • Great product with fair pricing
  • Perfect for higher-temperature frying
  • Ordering online is convenient
  • Great for cooking popcorn in the instant pot


  • Weak cap and frail container
  • It tends to foam

Happy Belly has 0g Trans Fat, containing 14g total fat per serving. As an Amazon brand, it is cholesterol-free food, perfect for frying or cooking. It is also a light-tasting oil that will add versatility to your kitchen. While the packaging is not the same, a typical Happy Belly has 128 fluid ounces.

Best 3 Olive Oil Reviews

Pompeian Smooth Extra Virgin Olive Oil

Pompeian Smooth Extra Virgin Olive Oil


  • Perfect for cooking and fantastic flavor
  • Well priced
  • Excellent all-purpose olive oil
  • A true olive oil


  • Not thickening when refrigerated

If your preference for cooking oil is non-GMO, non-allergenic, and naturally gluten-free, then you will want to pick up Pompeian Smooth Extra Virgin Olive Oil. The North American Olive Oil Association certified it to be perfect for stir-frying and sautéing. It has a delicate, smooth taste, making it a suitable oil for sauces.

365 Virgin Mediterranean Organic Olive Oil

365 Extra Virgin olive oil


  • 100% Quality olive oil
  • It comes in a large bottle
  • Perfect for cooking
  • Great flavor


  • Some customers find it a rancid oil
  • lower smoke point

With its 100 percent Mediterranean organic olive oil, 365 Virgin Mediterranean Organic Olive Oil is one of the best cooking oils out there! It provides the best natural and organic olive oil that make your cooking not only delicious but also healthy. It is suitable for vegan, kosher, and organic for its 2.11 pounds. A USDA-certified oil, 365 Virgin is environmentally friendly.

California Olive Ranch



  • Pure EVOO from California
  • Fantastic oil with fruity, natural flavor
  • Thick and sturdy package
  • Quality Choice
  • Original extra virgin olive oil


  • Smaller size
  • Not eligible for return

California Olive Ranch comes in dark green bottles to protect the life and integrity of the oil. The vendor made it from cold-pressed olive oil by extracting its natural oils. You can expect to get high-quality EVOO from this product because it doesn’t have solvents or high heat in its EVOO. It is also diet-friendly with Whole36 approved, vegan-friendly, keto verified, and paleo certified.

Other Substitute Recommendations

While using canola has its health benefits, there are also concerns regarding the chemicals and genetic modification for separating the seed from the oil. Some of the best recommendations for canola are:

  • Peanut oil
  • Avocado oil
  • Soybean oil
  • Corn oil
  • Cottonseed oil
  • Almond oil
  • Sunflower oil
  • Coconut oil
  • Safflower oil

You can also reach for an alternative when looking for specific advantages of another oil. some of the best recommendations for olive oil are:

  • Avocado oil
  • Ghee oil
  • Peanut oil
  • Mashed banana oil
  • Walnut oil
  • Butter oil
  • Coconut oil
  • Sunflower oil
  • Grapeseed oil

Canola Oil vs. Vegetable Oil

It all boils down to nutrition when it comes to canola oil vs vegetable oil. While both vegetables and canola are plant-based, there are some differences. Vegetable oil is made from vegetable oils and is typically soybean-based. Canola oil is a product of vegetable oil and rapeseed plant.

Canola oil as cooking oil is considered healthier even though plant-based fats are more heart-healthy than animal fats. Canola contains less saturated fat than vegetable oil. Canola is rich in omega-3 fat, like walnut oil. In that context, it can help reduce bad cholesterol.

Canola Oil vs. Avocado Oil

Avocado oil is a vegetable oil since it is extracted from avocados, with avocado pulp as the primary source. Canola oil comes from rapeseed oil. However, one of the critical distinctions between the two is that you can use avocado raw. You can also use it for baking or cooking. It has a high smoke point while that of canola is lower.

As for the price, avocado is more expensive than canola oil, whereas canola has a longer shelf life than avocado. Both of them have 884 calories and 0g of carbs and proteins. Avocado oil has more saturated fats than canola oil, richer in vitamins and minerals than avocado.


Why is Canola Oil Not Good for You?

Canola oil may not be suitable for you because it doesn’t have a good source of nutrients. Canola oil may have a bit of harmful fat, like Trans Fats. Canola oil is processed using the solvent hexane. The chemical extraction processing negatively creates Trans Fats, destroys the omega-3 fats in canola oil, and turns it rancid.

Is a Spoonful of Olive Oil a Day Good for You?

A spoonful of olive oil is good for you because it can provide many health benefits like vitamins K and E. It also offers healthy polyunsaturated and monounsaturated fats. Olive oil has anti-inflammatory compounds, and a regular spoonful of it can stabilize blood sugar levels and help your digestive, bone, and heart health.

Is Olive Oil Good for Your Skin?

Olive oil contains antioxidants and vitamins associated with anti-aging effects and improved skin moisturization. You can use olive oil alone on your skin or mix it with other skincare products, including facial lotions or cleansers. Olive oil also has compounds like oleocanthal and squalene that helps to repair skin damage and prevent aging.

Which is Better Vegetable Oil or Canola Oil?

Canola oil is better than vegetable oil if your concern is saturated fat. However, you can use both vegetable oil and canola oil interchangeably. While their tastes may not be the same, they have the same flavor and taste if you use them for baking, sautéing, or frying.

Is Repressed Oil Good for You?

Rapeseed oil is perfect for your health since it is naturally high in unsaturated fat and low in saturated fat. It contains a potent antioxidant and is an excellent source of vitamin E. Since it typically comes unrefined, it prevents diseases like Alzheimer’s. It also contains omegas 3, 6, and 9.

What is Repressed Oil?

Rapeseed oil comes from rape plant seeds as pure oil. The oil gets comes from the yellow flowering rape plant from the Brassica variety. Therefore, you can consume rapeseed oil cold because of its pleasant and delicate taste. Also, you can serve its natural form as a dip or dressing.

Final Thought

I recommend stocking both canola oil and olive oil in your pantry since you can use them in different ways. If your budget allows it, opt for some of our recommendations. Consider their nutritional profiles before buying them. Ultimately, both canola oil and olive oil have different health benefits.

What are you thinking now? Leave a comment here!

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