Can olive oil be substituted for canola oil?

In this short article, we will provide an answer to the question “can olive oil be substituted for canola oil?” and their nutritional comparisons.

Can olive oil be substituted for canola oil?

Yes, olive oil can be substituted for canola oil. Cooking using olive oil is well-known for its heart-healthy qualities, which make it a popular choice. Using olive oil in place of canola oil while making a savory meal, such as salad dressing or sauteing, is an acceptable substitution. It cooks like vegetable oil. Because of its unique floral flavor, olive oil should not be used in baking recipes.

What is the difference between canola and olive oils?

In contrast to regular rapeseed, canola oil is produced from genetically modified rapeseed (Brassica napus L.), which contains less potentially hazardous compounds such as erucic acid and glucosinolates. As a result of this procedure, canola oil is now considered to be safe for human consumption.

Although canola oil is usually produced via a process of heating, pressing, chemical extraction, and refining, there are also options for expeller-pressed and cold-pressed canola oils. Aside from that, the oil is bleached and deodorized, which results in color and fragrance that are completely neutral.

Olive oil, on the other hand, is obtained by pressing the fruits of the olive tree.

Although there are many other types of olive oil, the two most popular are extra virgin olive oil and regular or “pure” olive oil. Extra virgin olive oil is obtained by pressing olives in a press.

Extra virgin olive oil can only be made by pressing, while regular olive oil is a mixture of a virgin (pressed) and refined, heated, or chemically extracted olive oil. Extra virgin olive oil is more expensive than normal olive oil.

Extra virgin olive oil is more expensive than regular olive oil, but it is considered to be healthier due to the reduced degree of processing involved in its production.

Antioxidants Content

It is important to note that the antioxidant content of canola and olive oils differs considerably. Antioxidants are molecules that help to oxidize free radicals, which may be harmful to the body.

Free radicals are very unstable and have the potential to cause cellular damage if their concentration in the body increases to an unhealthy level. Free radical damage has been related to chronic illnesses such as heart disease, diabetes, Alzheimer’s disease, and some kinds of cancer. Free radical damage has also been associated with certain types of cancer.

Olive oil contains about 200 phytochemicals, including polyphenols, which are powerful antioxidants that protect the body from free radical damage.

Ordinary olive oil has a low concentration of polyphenols as a result of the significant loss of antioxidants that occurs throughout the refining process. Extra virgin olive oil, on the other hand, contains a high content of polyphenols, which are antioxidants.

Studies have shown that the antioxidants oleuropein, hydroxytyrosol, and oleocanthal reduce the risk of heart disease and inflammation.

Which option is the most nutritious?

Canola oil, especially extra virgin olive oil, has a lesser nutritional value than olive oil, which is highly nutritious.

Individuals who used olive oil regularly had fewer cardiovascular risk factors, lower blood sugar levels, and a reduced probability of dying.

For example, according to an analysis of 33 studies, people who drank the most olive oil had a 16 percent lower chance of developing type 2 diabetes than those who ingested the least amount of olive oil.

Additionally, increasing olive oil consumption is linked with a lower risk of stroke as well as a lower risk of heart disease risk factors such as LDL (bad) cholesterol and triglyceride levels, among other things.

The antioxidants and other plant components present in extra virgin olive oil are thought to be responsible for the benefits of the oil.

Canola oil, on the other hand, is subjected to extensive processing, resulting in a substantial reduction in its nutritional content, which includes essential fatty acids and antioxidants.

Even though canola oil is often promoted as a heart-healthy fat, recent research has been unconvincing. However, although some evidence suggests that it is beneficial, others argue that it is harmful.

According to one study, those who used canola oil regularly had a higher risk of developing metabolic syndrome than those who used it either sometimes or never.

There is a collection of diseases known as metabolic syndrome, which is characterized by an increase in belly fat along with increased triglyceride and cholesterol levels as well as elevated fasting blood sugar levels. These conditions increase your chance of developing heart disease.

In terms of health, olive oil outperforms canola oil.


In this short article, we provided an answer to the question “can olive oil be substituted for canola oil?” and their nutritional comparisons.


Hello, I am Medhavi Singh. I am a PhD Scholar in the field of Food Science and Nutrition. I'm a skilled professional in Nutrition and Food technology. I love baking and writing food blogs, and in future, I want to become a Food Scientist.