Extra Virgin Olive Oil vs Canola Oil
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Olive Oil (Extra Virgin) vs Canola Oil: nutrition per 100 g
| Per 100 g | Olive Oil (Extra Virgin) | Canola Oil |
|---|---|---|
| Calories | 843 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 93.7 g | 94.5 g |
| Fibre | 0 g | 0 g |
| Allergens | None listed | None listed |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Olive Oil (Extra Virgin) · 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.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.