Comparison of Olive, Flax, and Canola Oil
Overview
All three oils offer health benefits but differ in fatty acid composition, smoke point, and best uses.
Nutritional Comparison (per 1 tablespoon / 14g)
| Property | Olive Oil | Flax Oil | Canola Oil |
|---|---|---|---|
| Calories | 119 | 120 | 124 |
| Total Fat | 13.5g | 14g | 14g |
| Saturated Fat | 1.9g | 1.3g | 1g |
| Monounsaturated Fat (MUFA) | 9.9g | 2.7g | 8.9g |
| Polyunsaturated Fat (PUFA) | 1.4g | 9.2g | 3.9g |
| Omega-3 | 0.1g | 7.3g | 1.3g |
| Omega-6 | 1.3g | 1.9g | 2.6g |
| Vitamin E | 1.9mg | 0.1mg | 2.4mg |
| Smoke Point | 190-210°C | 107°C | 204°C |
Key Characteristics
Olive Oil
- Highest in monounsaturated fats (oleic acid)
- Rich in polyphenols and antioxidants
- Anti-inflammatory properties
- Best for Mediterranean-style cooking and salads
Flax Oil
- Highest plant-based omega-3 content (ALA)
- Must be stored refrigerated
- Not suitable for cooking due to low smoke point
- Best used cold in smoothies or dressings
Canola Oil
- Balanced fatty acid profile
- Neutral flavor
- Most versatile for high-heat cooking