Canola vs. Vegetable Oil: What’s the Difference?
And can you use them interchangeably?
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By Layla Khoury-Hanold for Food Network Kitchen
Layla Khoury-Hanold is a contributor at Food Network.
These common cooking oils look similar, but there are several differences between them. Here’s everything you need to know about canola oil and vegetable oil, including whether or not you can use them interchangeably.
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What Is Canola Oil? And What Is Canola Oil Made Of?
Also known as rapeseed oil, canola oilis a type of vegetable oil made from the rapeseed plant that has a neutral taste and high smoke point of 400 degrees F. Canola oil was invented in the 1970s in Canada, which is a major producer of rapeseed. Canola was developed to be an edible version of the rapeseed plant. Canola is short for "Canadian Oil Low Acid."
Is Canola Oil Bad for You?
"No, canola oil is not bad for you," says, Toby Amidor, MS, RD, CDN, FAND award-winning nutrition expert and Wall Street Journal bestselling author of Up Your Veggies: Flexitarian Recipes for the Whole Family. "Canola oil is categorized as a monounsaturated fat which has been shown to help reduce the risk of heart disease." Additionally, she says, canola's mild flavor and high smoke point mean it can be used for high-heat cooking methods, like frying, as well as in baked goods.
"All oils, including canola oil, consist of 120 calories and 14g of total fat per tablespoon," she adds. "It also consists of 21% omega-6 fatty acids and 11% of omega-3 fatty acids. All vegetable oils are made of some combination of monounsaturated, polyunsaturated and saturated fat."
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Why Is Canola Oil Banned in Europe?
"The concern in Europe about canola oil is due to the erucic acid content in canola oil. Research has suggested that there potentially may be harmful effects of erucic acid, which is a compound found in canola oil," Amidor explains. "Europe has stricter standards on the amount of erucic acid in oil and therefore it is banned. In other countries, the erucic acid levels in canola oil meets their guidelines—it is just that Europe has stricter guidelines."
Canola Oil Substitutions
For canola oil substitutions, seek out other neutral oils such as grapeseed oil, safflower oil, expeller-pressed oil or a high-quality, all-purpose vegetable oil.
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What Is Vegetable Oil?
Vegetable oil is a type of cooking oil that is made from plants or seeds. Vegetable oil has a neutral flavor and high smoke point, around 400 degrees F. Different types of vegetable oil include canola, soybean, olive, avocado, coconut or sunflower oil. All-purpose vegetable oils, like most of the ones sold in grocery stores, are typically soybean or corn oil, or a combination of the two.
What Can Replace Vegetable Oil
You can replace vegetable oil with other plant-based oils such as canola, grapeseed, sunflower, avocado or corn oil. In baking, you can replace vegetable oil with applesauce or mashed bananas. For frying, peanut oil can be used as a replacement for vegetable oil. For sauteeing, a light olive oil, butter or ghee can be substituted for vegetable oil. Amidor notes that avocado oil can impart a slightly green color to your dish, which can be a visual issue with baking, and even lighter olive oils impart a stronger flavor than vegetable oil.
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Canola vs. Vegetable Oil
Canola and vegetable oil are both common types of plant-based cooking oils with have high smoke points, but their base ingredients, appearance and nutritional values are different.
Base ingredient. Canola oil comes from the rapeseed plant, whereas vegetable oil is made from plants or seeds.
Composition. Canola oil is made from a singular plant while vegetable oil can be made from one plant or seed or a combination of plant-based oils.
Appearance. Canola oil and most vegetable oils sold in grocery store are pale yellow in color, but since the composition of vegetable oils can vary, vegetable oils may take on different colors ranging from gold to yellow to green.
Nutrition. Amidor says that all vegetable oils are made of some combination of monounsaturated, polyunsaturated and saturated fat, but canola oil is considered a monounsaturated fat. Depending on the composition of the vegetable oil, it may be classified differently. Canola oil consists of 21% omega-6 fatty acids and 11% omega-3 fatty acids, so it may be considered healthier than vegetable oil.
Does It Matter If You Use Canola or Vegetable Oil?
You can use canola oil and vegetable oil interchangeably. Canola oil and vegetable oil are both neutral oils with high smoke points, making them good choices for baking, frying and sauteeing. Keep in mind that the composition of most vegetable oils sold in store can vary by manufacturer, but it should not affect the flavor or texture of your recipe.
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