Olive Oil vs Canola Oil
Olive Oil wins on seed oil PUFA: about 10% of its fat versus roughly 28% for Canola Oil, around 3x less per spoonful.
Per tablespoon that is an estimated 1.4g of PUFA against 3.8g. Values from USDA oil composition data, method on the methodology page.
| Olive Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~10% | ~28% |
| Est. PUFA per tablespoon | ~1.4g | ~3.8g |
| Type | fruit oil | seed oil |
| Seed oil? | no | yes |
Olive Oil
Pressed from olives (a fruit, not a seed), about 10% PUFA and mostly the stable monounsaturated fat that high-oleic seed oils try to imitate.
Named by some Italian and Mediterranean kitchens for finishing. See chains cooking in butter or olive oil.
Canola Oil
The mildest common seed oil at about 28% PUFA, and high-oleic canola runs far lower. Often the "better" oil a chain switches to.
Very common in fryers, alone or blended. See chains using canola.
Restaurants that cook with olive oil
58 restaurant chains we track name olive oil in their cooking oil information.
Restaurants that cook with canola oil
217 restaurant chains we track name canola oil in their cooking oil information.
Frequently asked
Which has less PUFA, olive oil or canola oil?
Olive Oil carries less polyunsaturated fat: an estimated 10% of its fat versus about 28% for canola oil, per USDA oil composition data.
How much PUFA is in a tablespoon of olive oil?
Roughly 1.4g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and olive oil runs about 10% PUFA.
Which is more stable for frying, olive oil or canola oil?
Olive Oil is more stable: about 10% of its fat is polyunsaturated, against about 28% for canola oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is olive oil or canola oil a seed oil?
Olive Oil is not a seed oil. Canola Oil is a seed oil.
More matchups
Or work out any amount with the PUFA calculator.