Canola Oil vs Vegetable Oil: What’s the Real Difference?

Comparing Canola Oil and Vegetable Oil

Both canola and vegetable oils are common pantry essentials. They’re affordable, versatile, and ideal for baking and frying due to their mild flavor and high smoke points.

So, what exactly makes these oils different? The key distinction lies in their fat composition.

If you're curious about which oil is healthier or more suited to certain dishes, continue reading to explore the differences between canola and vegetable oils.

What Exactly is Canola Oil?

Canola oil is produced from a specially bred variety of rapeseed. Developed by Canadian researchers in the 1970s, it was designed to be a safe, edible version of the rapeseed plant, which naturally contains harmful substances like erucic acid and glucosinolates.

While pure rapeseed oil contains up to 43% erucic acid, canola oil must have less than 2% to ensure it’s safe for consumption. The name 'canola' is derived from 'Canada' and 'ola,' meaning 'oil, low acid.'

Canola oil is a mild-tasting cooking oil, making it ideal when you want to keep the flavor of your dish neutral or need an oil that can withstand high cooking temperatures. It’s low in saturated fats, free from trans fats, and offers a good amount of heart-healthy monounsaturated fats compared to many other vegetable oils.

What is Vegetable Oil?

Vegetable oil is a broad category that includes any oil derived from seeds or other plant parts. This includes oils like canola, soybean, grapeseed, olive, and avocado oils.

Like canola oil, vegetable oil is also a neutral oil with a subtle taste and a high smoke point. The health benefits vary depending on the specific oil used, with most store-bought vegetable oils being a blend of corn or soybean oil. Soybean-based oils, such as Crisco, tend to be low in saturated fats and free of trans fats, but canola oil generally contains the least saturated fat among vegetable oils.

Do Their Smoke Points Differ?

The smoke point, also known as the burning point, is the temperature at which oil begins to break down and lose its integrity. Once the oil surpasses this point, it can create an unpleasant odor in the kitchen and impart a bitter, burnt flavor to your food.

Both canola oil and vegetable oil have fairly high smoke points. Canola oil reaches up to 400°F, while vegetable oil (from corn or soybeans) can go as high as 450°F. This makes both oils versatile for almost any cooking task, from deep frying and searing to sautéing and stir-frying.

Can You Swap Canola Oil and Vegetable Oil?

Absolutely! You can substitute vegetable oil for canola oil and vice versa. While there are slight differences in flavor, both oils perform similarly in cooking—whether you’re frying, sautéing, or baking. If reducing saturated fat is important, canola oil might be the better choice, but otherwise, they can be used interchangeably.

How to Properly Store Your Cooking Oils

Regardless of the type of oil you use, proper storage is key. Keep your oil bottles in a cool, dark place to maintain their quality. If you don’t use vegetable or canola oil often, consider buying smaller bottles to prevent waste. Over time, oil can oxidize and spoil, so if it starts to smell off (you’ll know), it’s best to discard it.