Can I use olive oil instead of canola oil?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the query, “Can I use olive oil instead of canola oil?” Additionally, it will discuss which is the healthier option between canola oil and olive oil, the differences in macronutrients and minor components, and what are the best usage for both oils.
Can I use olive oil instead of canola oil?
Yes, you can use olive oil instead of canola oil. Using olive oil as a cooking medium is a well-known heart-healthy choice. It is possible to use olive oil to enhance the flavor of your dishes as salad dressing or topping (1,2).
Similar to canola oil, olive oil may be used in the kitchen to cook. Olive oil may provide a distinct flowery taste to baked goods when used in baking (1).
What is Canola oil and olive oil?
Canola oil is the oil obtained from rapeseed (Brassica napus L.), this seed has less harmful chemicals like erucic acid and glucosinolates than other rapeseeds (such as Brassica rapa and Brassica juncea). Because of this innovation, canola oil is safe to consume.
Canola oil is commonly obtained from chemical extraction, followed by a refining process. Chemical extraction is a common step in canola processing, because it is cheaper, although other methods such as expeller and cold-pressing are possible.
The refining process refers to a series of processes applied to the oil like bleaching and deodorization, resulting in a colorless product with no discernible odor; refining is done to increase the shelf-life of the oil (4).
Olive oil, on the other hand, is derived from the squeezed fruit of the olive tree: olives. Even though there are many kinds of olive oil, ordinary olive oil, and extra virgin olive oil are the most popular (5).
Unlike ordinary olive oil, which includes both virgin (pressed) and refined (heated or chemically extracted) olive oil, extra virgin olive oil is obtained only by pressing. Extra virgin olive oil is more costly, but it’s better for you since it’s not refined as much as ordinary olive oil (5).
What is the nutritional value of Canola and Olive oil?
Canola oil and olive oil are comparable in terms of macronutrients (fat content). Canola and normal (refined) olive oil provide the following nutrients in one tablespoon (15 ml) each:
| Olive oil | Canola oil | |
| Energy | 124 calories | 124 calories |
| Fats | 14 g | 14 g |
| Saturated fats | 1.93 g | 1.03 g |
| Polyunsaturated fats | 1.47 g | 3.93 g |
| Monounsaturated fats | 10.2 g | 8.86 g |
| Cholesterol | 0 mg | 0 mg |
| Vitamin E (alpha-tocopherol) | 2.01 mg | 2.45 mg |
Adapted from USDA FoodData Central (6,7)
However, the specific components like fatty acid profile, antioxidants, and vitamins are different between canola and olive oil (3,5).
Canola oil has more polyunsaturated fat than olive oil, which has more saturated and monounsaturated fat (6,7).
Polyunsaturated fatty acids, such as the ones in canola oil, are known to reduce the risk, in approximately 9 %, of cardiovascular health by regulating the lipoproteins in blood (8).
Monounsaturated fatty acids, such as oleic acid, is closely related to a better cardiovascular health. In fact, according to the literature, eating olive oil can reduce the risks of cardiovascular disease and stroke by 4 and 26 % (5).
The risk factors for heart disease, high blood sugar, and premature mortality are all decreased in those who use olive oil regularly (5).
For instance, the study of Schwingshackl et al. (9) found that individuals who consumed olive oil had a 16 percent reduced chance of developing type 2 diabetes.
Furthermore, both monounsaturated fats and polyunsaturated fats are associated with a lower risk of neurological aging, helping to prevent dementia and Alzheimer’s disease (5,8).
In the case of minor components, virgin and extra virgin olive oil contains much more antioxidants compared to canola oil (3,5).
Olive oil contains more chlorophylls and hydrophilic phenols than canola oil; this is a nutritional advantage because they can exert antioxidant and anti-inflammatory properties (10).
Antioxidants are molecules that neutralize free radicals, which may be damaging to your DNA and cause diseases like heart disease, diabetes, Alzheimer’s, and certain types of cancer (5)..
You can find further information regarding olive oil health benefits in this article.
However, if you are looking for a healthy oil, you should select virgin or extra-virgin olive oil. Regular olive oil (which has been subjected to refining) has lower content of polyphenols and antioxidant compounds (5).
What are the main uses of olive oil and canola oil?
Because of their distinct characteristics, olive oil and canola oil are suitable for different culinary applications. For example (2,3,11):
- Olive oil has a strong taste and flavor, and it could be used as a raw topping or seasoning in salads, sandwiches, pizza, among others. On the other hand, the mild-low flavor of canola makes it unsuitable as a raw seasoning.
- Canola oil may be more suitable for making salad dressings with other tasty ingredients like mayonnaise, caesar salad dressing, vinaigrette, among others.
- Olive oil has a lower smoke point, the temperature in which the fat starts to degrade into toxic compounds. Therefore, olive oil is only suitable for sauteing and cooking at low temperatures (<180 °C).
- At high temperatures, olive oil loses around 50 % of its antioxidants, which impair the healthy aspects of this valuable food.
- Canola oil has a high smoke point (around 220 °C or above),which makes it suitable for deep frying food.
If you want to learn more about what happens if you use olive oil for cooking, please visit our article right here.
Which option is better for you?
The answer on which is a better option for you would vary depending on the context you intend using the oil.
For example, Olive oil, particularly extra virgin, is better for you in terms of nutritional composition if you are using it as a raw seasoning to foods, or for cooking foods at low temperatures (< 180 °C) (2,5).
If you intend to deep fry or cook some food in the oven and you need to cook above 200 °C, maybe you should go for canola oil; remember that high temperatures will degrade the healthy antioxidants in olive oil (2,3).
Other FAQs about Oils that you may be interested in.
Can I use canola oil instead of vegetable oil for baking?
Conclusion
In this brief guide, we answered the query, “Can I use olive oil instead of canola oil?” Additionally, it discussed which is the healthier option between canola oil and olive oil, the differences in macronutrients and minor components, and what are the best usage for both oils.
References
- Lozano-Castellon J, de Alvarenga JFR, Vallverdu-Queralt A, Lamuela-Raventos RM. Cooking with extra-virgin olive oil: A mixture of food components to prevent oxidation and degradation. Trends in Food Science & Technology, 2022;123:28-36.
- Guillaume C, De Alzaa F, Ravetti L. Evaluation of chemical and physical changes in different commercial oils during heating. Acta Scientific Nutritional Health, 2018;2(6):2-11.
- Lin L, Allemekinders H, Dansby A, Campbell L, Durance-Tod S, Berger A, et al. Evidence of health benefits of canola oil. Nutr Rev, 2013;71(6):370–85.
- Vaisali C, Charanyaa S, Belur PD, Regupathi I. Refining of edible oils: a critical appraisal of current and potential technologies. Int J Food Sci Technol, 2015;50(1):13–23.
- Foscolou A, Critselis E, Panagiotakos D. Olive oil consumption and human health: A narrative review. Maturitas, 2018;118:60–6.
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
- FoodData central [Internet]. Usda.gov. [cited 20 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103861/nutrients
- Djuricic I, Calder PC. Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients, 2021;13(7):2421.
- Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes, 2017;10;7(4):e262.
- Koski A, Psomiadou E, Tsimidou M, Hopia A, Kefalas P, Wähälä K, et al. Oxidative stability and minor constituents of virgin olive oil and cold-pressed rapeseed oil. Eur Food Res Technol, 2002;214(4):294–8.
- Genovese A, Caporaso N, Sacchi R. Flavor chemistry of virgin olive oil: An overview. Applied Sciences, 2021;11(4):1639.
