Table of ContentsView AllTable of ContentsWhat Is Vegetable Oil?What Is Canola Oil?Nutrition InformationHealth DifferencesCooking ApplicationsCan You Use Them Interchangeably?Storage
Table of ContentsView All
View All
Table of Contents
What Is Vegetable Oil?
What Is Canola Oil?
Nutrition Information
Health Differences
Cooking Applications
Can You Use Them Interchangeably?
Storage
You are not alone if you are confused about the differences between canola andvegetable oil. While there are similarities between the two, these oils are not completely interchangeable. Understanding the important distinctions can help you make an informed choice when frying or baking.
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Vegetable oil is made of soybean oil or a mixture of corn, canola, soybean,safflower, sunflower, or cottonseed oils.
Vegetable oil comprises mainlypolyunsaturated fats(PUFAs), including omega-6 fats. While these substances are thought to improve heart health, some experts believe they can increase inflammation in the body. However, the research on this claim is inconclusive.
Canola oilis made from the seeds of the rapeseed plant. It contains PUFAs and more monounsaturated fats (MUFAs) than vegetable oil. MUFAs are thought to help build healthy cells and promote proper brain and nerve function.
Canola oil is slightly lower in saturated fat than vegetable oil, making it a slightly more nutritious option (though this is somewhat subjective).
Canola vs. Vegetable Oil Nutrition
Below is a nutrition comparison of one tablespoon of canola to one tablespoon of vegetable oil.
CanolaVegetableCalories120120Protein0 grams (g)0 gFat14 g14 gCarbohydrates0 g0 gSodium0 milligrams (mg)0 mgSaturated fat1 g1.6 gPolyunsaturated fat4 g6.2 gMonounsaturated fat9 g6.2 gTrans fat0 g0 gWhat Are the Health Differences in Vegetable vs. Canola Oil?Both vegetable and canola oil contain minor amounts of saturated fat compared to othercooking oils. Saturated fats are solid at room temperature and typically come from animal sources—though not always (coconut oil is an example of plant-based saturated fat).Saturated fatshave been shown to lead tohigher cholesterol levelsand an elevated risk for heart disease.Mono and polyunsaturated fats are liquid at room temperature and primarily come from plant-based sources.The 2020-2025 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) recommends replacing foodshigh in saturated fat(e.g., butter) with those high in unsaturated fat (e.g., canola or vegetable oil).Should You Use Vegetable or Canola Oil When Cooking?Both vegetable and canola oil have high smoke points, meaning they can withstand relatively high temperatures (up to at least 400 degrees Fahrenheit) before their ingredients start to break down.As a result, both are appropriate for use in various cooking methods, including baking, sautéing, or frying.Polyunsaturated fats oxidize, or break down, more quickly than monosaturated fats when subjected to high heat. This oxidization can lead to the production of compounds that are harmful to your body.As a result, cooking with canola oil (which has both PUFAs and MUFAs) may be slightly better than using vegetable oil (which is comprised predominantly of PUFAs) when cooking at higher temperatures. However, as long as canola and vegetable oils are not overheated (to the point of smoking) while you cook, they can be safely incorporated into a well-balanced diet with relatively low risk.Can Vegetable and Canola Oil Be Used Interchangeably?Both canola and vegetable oil are known for their neutral flavors and are well suited for sautéing, frying, broiling, or baking.Both types of oil are also relatively inexpensive, making them a common choice in restaurants and kitchens. In addition, both oils have plant-based origins, making them suitable for vegetarian orvegan diets.The flavor of vegetable oil can vary slightly depending on its specific oil blend. Most commercially available types are predominately made of soybean oil, making the flavor mild and nearly tasteless.While vegetable and canola oil taste very similar, there are subtle differences. Because canola oil containsomega-3 fatty acids(similar to those found in certain seafood), it can begin to take on a fishy taste and smell as it ages.How to Store Vegetables vs. Canola OilYou can typically store unopened oils in a cool, dark pantry for up to one year after purchasing. Once you open it, the oil will stay fresh in your pantry for three to five months.If you use oil for frying and plan to reuse it, allow it to cool and strain any solid pieces out of the oil before returning it to a light-proof, airtight container. You can refrigerate it for up to three months. If it gets cloudy, starts to foam, or develops an offputting taste or smell, throw it away.SummaryCanola and vegetable oils are known for their neutral taste, high smoke point, and affordable price points. Some experts theorize that canola oil is slightly healthier due to its monosaturated fat content compared to vegetable oil. Both oils have widespread cooking applications and can be used when baking, frying, or sautéing.
What Are the Health Differences in Vegetable vs. Canola Oil?
Both vegetable and canola oil contain minor amounts of saturated fat compared to othercooking oils. Saturated fats are solid at room temperature and typically come from animal sources—though not always (coconut oil is an example of plant-based saturated fat).Saturated fatshave been shown to lead tohigher cholesterol levelsand an elevated risk for heart disease.
Mono and polyunsaturated fats are liquid at room temperature and primarily come from plant-based sources.
The 2020-2025 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) recommends replacing foodshigh in saturated fat(e.g., butter) with those high in unsaturated fat (e.g., canola or vegetable oil).
Should You Use Vegetable or Canola Oil When Cooking?
Both vegetable and canola oil have high smoke points, meaning they can withstand relatively high temperatures (up to at least 400 degrees Fahrenheit) before their ingredients start to break down.As a result, both are appropriate for use in various cooking methods, including baking, sautéing, or frying.
Polyunsaturated fats oxidize, or break down, more quickly than monosaturated fats when subjected to high heat. This oxidization can lead to the production of compounds that are harmful to your body.
As a result, cooking with canola oil (which has both PUFAs and MUFAs) may be slightly better than using vegetable oil (which is comprised predominantly of PUFAs) when cooking at higher temperatures. However, as long as canola and vegetable oils are not overheated (to the point of smoking) while you cook, they can be safely incorporated into a well-balanced diet with relatively low risk.
Can Vegetable and Canola Oil Be Used Interchangeably?
Both canola and vegetable oil are known for their neutral flavors and are well suited for sautéing, frying, broiling, or baking.Both types of oil are also relatively inexpensive, making them a common choice in restaurants and kitchens. In addition, both oils have plant-based origins, making them suitable for vegetarian orvegan diets.
The flavor of vegetable oil can vary slightly depending on its specific oil blend. Most commercially available types are predominately made of soybean oil, making the flavor mild and nearly tasteless.
While vegetable and canola oil taste very similar, there are subtle differences. Because canola oil containsomega-3 fatty acids(similar to those found in certain seafood), it can begin to take on a fishy taste and smell as it ages.
How to Store Vegetables vs. Canola Oil
You can typically store unopened oils in a cool, dark pantry for up to one year after purchasing. Once you open it, the oil will stay fresh in your pantry for three to five months.
If you use oil for frying and plan to reuse it, allow it to cool and strain any solid pieces out of the oil before returning it to a light-proof, airtight container. You can refrigerate it for up to three months. If it gets cloudy, starts to foam, or develops an offputting taste or smell, throw it away.
Summary
Canola and vegetable oils are known for their neutral taste, high smoke point, and affordable price points. Some experts theorize that canola oil is slightly healthier due to its monosaturated fat content compared to vegetable oil. Both oils have widespread cooking applications and can be used when baking, frying, or sautéing.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Houston Methodist.Cooking oil: pros and cons of your go-to oils.National Kidney Foundation.Cooking oils: test your oil IQ.U.S. Department of Agriculture: FoodData Central.Canola oil.U.S. Department of Agriculture: FoodData Central.Blended vegetable oil.DietaryGuidelines.gov.2020-2025 Dietary Guidelines for Americans.Harvard Heath.The truth about fats: the good, the bad, and the in-between.Food Insight.Please don’t switch out your vegetable oils for lard.Food Insight.Seven common cooking oils: health benefits and how to use them.FoodSafety.gov.FoodKeeper app oils olive or vegetable.AskUSDA U.S. Department of Agriculture.Can oil be reused safely?
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Houston Methodist.Cooking oil: pros and cons of your go-to oils.National Kidney Foundation.Cooking oils: test your oil IQ.U.S. Department of Agriculture: FoodData Central.Canola oil.U.S. Department of Agriculture: FoodData Central.Blended vegetable oil.DietaryGuidelines.gov.2020-2025 Dietary Guidelines for Americans.Harvard Heath.The truth about fats: the good, the bad, and the in-between.Food Insight.Please don’t switch out your vegetable oils for lard.Food Insight.Seven common cooking oils: health benefits and how to use them.FoodSafety.gov.FoodKeeper app oils olive or vegetable.AskUSDA U.S. Department of Agriculture.Can oil be reused safely?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Houston Methodist.Cooking oil: pros and cons of your go-to oils.National Kidney Foundation.Cooking oils: test your oil IQ.U.S. Department of Agriculture: FoodData Central.Canola oil.U.S. Department of Agriculture: FoodData Central.Blended vegetable oil.DietaryGuidelines.gov.2020-2025 Dietary Guidelines for Americans.Harvard Heath.The truth about fats: the good, the bad, and the in-between.Food Insight.Please don’t switch out your vegetable oils for lard.Food Insight.Seven common cooking oils: health benefits and how to use them.FoodSafety.gov.FoodKeeper app oils olive or vegetable.AskUSDA U.S. Department of Agriculture.Can oil be reused safely?
Houston Methodist.Cooking oil: pros and cons of your go-to oils.
National Kidney Foundation.Cooking oils: test your oil IQ.
U.S. Department of Agriculture: FoodData Central.Canola oil.
U.S. Department of Agriculture: FoodData Central.Blended vegetable oil.
DietaryGuidelines.gov.2020-2025 Dietary Guidelines for Americans.
Harvard Heath.The truth about fats: the good, the bad, and the in-between.
Food Insight.Please don’t switch out your vegetable oils for lard.
Food Insight.Seven common cooking oils: health benefits and how to use them.
FoodSafety.gov.FoodKeeper app oils olive or vegetable.
AskUSDA U.S. Department of Agriculture.Can oil be reused safely?
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