Extra Virgin Olive Oil vs Canola Oil

Bottom line

Both are low in saturated fat. Extra virgin olive oil is mostly monounsaturated and keeps its polyphenols because it is unrefined; canola has more omega-3 ALA and a more neutral taste. Olive oil has the stronger evidence base in heart-health trials.

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.