Canola Oil vs Soybean Oil

Bottom line

Both are neutral, high-smoke-point oils rich in polyunsaturated fat. Canola is lower in saturated fat and higher in monounsaturated fat and omega-3 ALA; soybean oil is the more common “vegetable oil” in packaged foods.

For everyday cooking, current guidelines favor oils low in saturated fat and rich in unsaturated fat; choose by smoke point and flavor within that group. All cooking oils are about 120 kcal per tablespoon, so portion matters more than brand.