Canola vs. Vegetable Oil: Frying, Fats, and Safety

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You’re not alone if you’re unsure about the differences between canola oil and vegetable oil. Although there are similarities between the two, these oils are not completely interchangeable. Understanding the important differences can help you make an informed choice when frying or baking.

This article highlights the similarities and differences between canola oil and vegetable oil and compares the nutritional value of each.

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Similarities Between Rapeseed and Vegetable Oil

Both canola oil and vegetable oil are known for their neutral taste. As a result, both oils are great for sautéing, frying, frying or baking. Both types of oil are also relatively inexpensive, making them a common choice in restaurants and kitchens.

Moreover, both oils have a vegetable origin. Canola oil is made from the seeds of the rapeseed plant. Vegetable oil, on the other hand, is made entirely from soybean oil or a blend of corn, canola, soybean, safflower, sunflower or cottonseed oil.

As such, both canola and vegetable oils are suitable for use in vegetarian or vegan diets.

Canola vs. vegetable oil differences

Although canola and vegetable oils can generally be used interchangeably, they are not quite the same. You should be aware of some important differences when selecting one of these for your cooking needs.

What is more nutritious?

An important distinction between these oils lies in their nutritional value. Vegetable oil consists mainly of polyunsaturated fats (PUFAs), including omega-6 fats. While these substances are thought to improve heart health, they are also believed to promote increased levels of inflammation in the body. However, the research into this claim is still inconclusive.

Saturated fats are solid at room temperature and usually come from animal sources. Mono- and polyunsaturated fats are liquid at room temperature and are largely of vegetable origin. Both canola and vegetable oils are low in saturated fat.

Canola oil contains PUFAs but has a high percentage of monounsaturated fats (MUFAs). These substances are believed to help build healthy cells and promote proper brain and nerve function.

Canola oil also contains slightly less saturated fat than vegetable oil. As such, it may seem like canola oil is a slightly more nutritious option (although this is somewhat subjective).

Taste

Although the taste of vegetable and canola oil is very similar, there are subtle differences. Because canola oil contains omega-3 fatty acids (similar to those found in certain types of seafood), it can take on a fishy taste and odor as it ages.

The taste of vegetable oil can vary slightly depending on the specific blend of oils it contains. Most commercially available varieties are made primarily from soybean oil, making the flavor mild and virtually tasteless.

Cooking method, smoke point and safety

Both vegetable oil and canola oil have high smoke points, meaning they can withstand relatively high temperatures (up to at least 400 F) before their ingredients begin to break down. As a result, both are suitable for use in a variety of cooking methods, including baking, sautéing or roasting.

Polyunsaturated fats oxidize or break down more quickly than monounsaturated fats when exposed to high temperatures. This oxidation can lead to the production of compounds that are harmful to your body.

As a result, using vegetable oil (consisting primarily of PUFAs) at higher temperatures may be slightly less safe than cooking with canola oil (which contains both PUFAs and MUFAs).

Risks of a diet rich in canola or vegetable oil

Both vegetable and canola oils contain small amounts of saturated fat. However, compared to other cooking oils, the amount is relatively small.

The United States Department of Agriculture (USDA) Dietary Guidelines for Americans 2020-2025 recommends replacing foods high in unsaturated fats (such as canola or vegetable oil) with foods high in saturated fat (such as butter) .

This is because saturated fats have been shown to lead to higher cholesterol levels and an increased risk of heart disease. As long as canola and vegetable oils do not overheat during cooking (to the point of smoking), they can be safely included in a well-balanced diet with relatively low risk.

Canola and vegetable oil substitutions

Although canola and vegetable oil are relatively healthy options, there are many other alternative oils available. Some of the most common substitutes include:

  • Olive oil: This oil has a moderate smoke point, a relatively strong flavor, and is packed with MUFAs.
  • Coconut oil: This oil is often used in cooking, has a medium smoke point and is high in unhealthy saturated fats.
  • Peanut oil: Derived from peanuts, this oil has a nutty flavor, high amounts of PUFAs and a very high smoke point.
  • Corn oil: This oil is known for its low cost, high smoke point, high amounts of PUFAs and saturated fat.
  • Cottonseed oil: A common ingredient in mayonnaise and salad dressings. This oil is high in saturated fats and should be used sparingly.

Resume

Both canola and vegetable oils are known for their neutral taste, high smoke point and low cost. Some claim that Canola oil is slightly healthier. This is because it contains monounsaturated and polyunsaturated fats and has lower amounts of saturated fat than vegetable oil.

Both oils have widespread cooking applications and can be used in baking, frying or sautéing.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts in our articles. To learn more about how we fact-check and keep our content accurate, trustworthy and reliable, read our editorial process.


By Tim Petrie, DPT, OCS

Tim Petrie, DPT, OCS, is a board-certified orthopedic specialist who has practiced as a physical therapist for more than ten years.

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