10 Healthy Canola Oil Substitute Ideas for Cooking

In every kitchen, there must be a bottle of cooking oil which is the backbone of almost every dish. The most commonly used oil is canola oil. However, there has been debate concerning the negative effects of canola oil on health. Therefore, you can explore a few substitutes for canola oil.

Why should you use canola oil?

There are some benefits of using canola oil. The primary reasons for using canola oil are its neutral taste, the non-greasy texture, and the high smoke point. Because of its neutral taste, it is the best option for frying and baking food items. Canola oil lets other ingredients taste good, whereas other oils give a taste to ingredients. Even if you have to use a lot of oil, the mild taste of canola still won’t affect the rest of the food.

The oil starts to burn at the high smoke point. Burnt oil will not give you a good taste and leave a bitter taste. Canola oil can maintain high-temperature consistency without any burnt bits. Additionally, canola also has a light texture as compared to other cooking oils. This is because of low levels of saturated fats.

What are the best canola oil substitutes?

You need to understand the purpose of using any oil before substituting canola oil. The below list shows you what oil you can choose and when to use them:

  1. Vegetable oil

Vegetable oil is one of the most used low-cost options many people prefer to use it while cooking. It is a suitable replacement for canola oil. Vegetable oil is a mixture of different things. Overall, vegetable oil has the same high smoke point and neutral flavours as canola oil. You can use vegetable oil for baking or stir fry.

  1. Sunflower oil

Sunflower oil is the same as canola oil, with a high smoke point and a light taste. You can use sunflower oil as a substitute for canola oil in baking, and deep and shallow frying. Sunflower oil is a healthy option as it is a good source of vitamin E and polyunsaturated. In all types of cooking, you can use sunflower oil as a direct substitute for canola.

  1. Olive oil

If you are looking for a canola oil substitute for salad dressing or sauteing, you can choose olive oil. Olive oil has strong flavours than other oils, which makes it less suitable for baking. However, olive oil can be expensive.

  1. Peanut oil

For baking, peanut oil might not be a good choice but it can be used for frying. It’s nutty flavour with a high smoke point makes it the best choice as a canola oil substitute. You can use it if you are making stir-fry. Be careful while using peanut oil because some people have allergic reactions to peanut oil.

  1. Avocado oil

If you love those recipes that include a baking procedure, you can choose avocado oil. Avocado oil comes from the avocado flesh. You can use it as a substitute for canola oil when baking. It doesn’t have a neutral taste but it is less strong as compared to olive oil. However, the problem is that avocado oil is a bit expensive.

  1. Coconut oil

Vegetarians and vegan cooks may already know the advantages of using coconut oil but everyone should give coconut oil a try. It can create moist bakes without leaving the flavour of coconut. However, coconut oil has a lower smoke point, so you might take care of it as it can burn when sauteing.

  1. Safflower oil

Safflower oil is extracted from safflower seeds. It has a high smoke point. Its neutral flavouring makes it the best canola oil substitute. It is good for pan-frying or baking.

  1. Almond oil

Almond oil is extracted from almonds. It is high in vitamin B, vitamin E, omega 6, omega 9, monosaturated and linoleic fatty acids, and zinc. It has a buttery texture and a slightly nutty taste when you use it for baking.

  1. Corn oil

You can benefit from mono and polyunsaturated fats present in corn oil that balances cholesterol levels. The oil is the healthiest substitute and it is the most affordable oil. You can use it for deep frying as it has a high smoke point.

  1. Soybean oil

Most soybean oil is blended, refined, and hydrogenated. It has a neutral flavour and goes well with salad dressing and baking. It has a high smoke point that makes it good for frying.

Vegetable Oil Vs Canola Oil

Although vegetable oil and canola oil are both plant-based oils, canola oil is rapeseed plant-based oil, whereas vegetable oil is soybean-based. Canola oil and vegetable oils differ in their fat content. Canola oil’s smoke point is 400 degrees F. On the other hand, vegetable oil’s smoke point is 450 degrees F. It simply means you can use vegetable oil for deep frying, sauteing, frying, searing, and more.

Can you use canola oil instead of vegetable oil?

If you don’t have vegetable oil, you can substitute vegetable oil with canola, peanut, safflower, or grapeseed oils.


From this blog, you came to know the different substitutes for canola oil, the difference between canola oil and vegetable oil along with dishes in which you can use canola oil substitutes. Furthermore, subscribe to Personal Care N Heal to keep yourself updated with such amazing content.

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