Canola Oil vs. Olive Oil: Why the Extraction Process Matters

Canola oil and olive oil are two of the most common cooking fats in the world. Both contain healthy monounsaturated fats — but the way they are made, and what that process does to the oil, could not be more different.

At EXAU, we produce extra virgin olive oil in Calabria, Italy. We know exactly what goes into a bottle of real olive oil and what does not. Here is the side-by-side comparison of canola oil vs. olive oil to help you choose the best fat for your kitchen.

At a Glance: Canola Oil vs. Olive Oil

The Extraction Process: Natural vs. Chemical

The most important difference between these two oils is how they are made. Extra virgin olive oil is literally fresh fruit juice. We mill the olives and spin them to separate the oil from the water and solids. No heat, no chemicals. Most canola oil, however, is produced through a process involving high heat and chemical extraction using hexane, a petroleum-based solvent classified by the EPA as a hazardous air pollutant. According to EUFIC, trace hexane residues can remain in commercially extracted oils after processing. The refining process that follows strips away any remaining natural antioxidants — leaving an oil that is chemically neutral but nutritionally empty.

For more on how genuine EVOO is made without any of this, see our guide on how extra virgin olive oil is made.

Smoke Point: The Great Myth

One of the most persistent myths is that you cannot cook with olive oil because of its smoke point. In reality, extra virgin olive oil is stable at the temperatures used in everyday home cooking.

• Regular (refined) olive oil: ~468°F (242°C)
• Canola oil: ~445°F (229°C)
• Extra virgin olive oil: ~375°F–410°F (190°C–210°C)

Most home stovetop cooking happens between 300°F and 400°F. EVOO is well within that range — and unlike canola, its polyphenols actively protect against oxidation during cooking. Read the full truth about olive oil smoke points.

Heart Health: What the Research Shows

While canola oil contains some monounsaturated fat, the refining process eliminates the antioxidants that provide olive oil's health benefits. Research published in the Journal of the American College of Cardiology found that replacing refined vegetable oils with olive oil was associated with significantly reduced cardiovascular mortality. The polyphenols in EVOO — not just the fatty acid profile — are responsible for much of this benefit, and they simply do not exist in refined canola oil.

Frequently Asked Questions

Is canola oil a seed oil?

Yes. Canola oil is extracted from the seeds of the rapeseed plant. Olive oil is a fruit oil, pressed from the flesh of the olive. This is why olive oil can be cold-pressed while canola requires industrial chemical processing — seeds contain far less accessible oil than fruit flesh.

Is olive oil healthier than canola oil?

Yes, for daily use. EVOO contains polyphenols and antioxidants that are destroyed in the canola refining process. The health research behind extra virgin olive oil — from cardiovascular protection to anti-inflammatory benefits — is substantially more developed and consistent than what exists for canola.

Can I substitute olive oil for canola oil in baking?

Yes, at a 1:1 ratio. Extra virgin olive oil adds richness and moisture to baked goods without a strong olive flavor. It works particularly well in cakes, muffins, and quick breads.

Which has a higher smoke point, canola or olive oil?

Regular (refined) olive oil has a higher smoke point than canola oil. Extra virgin olive oil is slightly lower at 375°F–410°F, which is still sufficient for roasting, sautéing, and pan-frying at home. The smoke point discussion also misses the bigger point: EVOO's oxidative stability from its antioxidant content makes it safer at cooking temperatures than its smoke point alone suggests.

Does canola oil contain hexane?

Most commercial canola oil is extracted using hexane solvents. Trace residues can remain in the finished product after processing. Cold-pressed canola oil exists but is rare and significantly more expensive — most bottles on grocery store shelves are solvent-extracted and refined.

Shop our 100% Italian extra virgin olive oil, made in Calabria, single origin, and family farmed since 1927.

We wrote a book called The Olive Oil Enthusiast. Order your copy today.

You May Also Like

• The Truth About Olive Oil Smoke Points
• Polyphenol-Rich Olive Oil: What It Means and Why It Matters
• How Extra Virgin Olive Oil Is Made

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