Olive oil or rapeseed oil? How to choose the right oil for frying, health and taste
Both are good choices – but they suit different purposes depending on taste and temperature. Olive oil (especially extra virgin) is often used when you want more character in cold dishes, while rapeseed oil is mild and practical for everyday cooking.
In the guide below, you'll find simple rules of thumb, temperature tips, and a quick comparison – and finally, an example of an all-purpose oil: Abuelaz Olive Oil Nº1, which is a blend of virgin olive oil & refined olive oil.
Quick summary of the page areas
Taste: Olive oil = fruity/peppery. Rapeseed oil = neutral/mild.
Smoke point: Olive oil ~190–210 °C. Rapeseed oil ~230 °C.
When: Cold dishes & toppings → olive oil. High heat & baking → rapeseed oil.
Nutrition: Both rich in monounsaturated fat; canola oil has relatively more omega-3, olive oil is known for polyphenols.
Comparison - taste, smoke point and nutritional profile
Note: Values vary between brands and qualities – always refer to the product's own guidelines.
Concepts in brief
EVOO (extra virgin olive oil): highest quality; mechanically produced; distinct flavor, lower smoke point.
Smoke point: the temperature at which oil begins to smoke and break down. Higher smoke points (~200–230 °C) are suitable for frying/deep frying.
Monounsaturated/polyunsaturated/saturated fat: different fatty acids with different heat stability; monounsaturated predominates in olive oil.
Health: what does the Swedish Dietary Council say about olive oil and rapeseed oil?
Both olive oil and rapeseed oil are basically good choices in everyday cooking, as they consist largely of unsaturated fats. Many dietary guidelines usually end up saying that you can choose more unsaturated fats (oils, nuts, seeds, fish) and be more restrained with large amounts of hard fats such as butter.
Unsaturated vs. saturated fat – the simple rule of thumb
In practice, it often involves switching to liquid fat more often in cooking.
If you fry in oil instead of butter (or mix in butter flavor), you can have an easier way to keep the amount of saturated fat down in your everyday life - without having to "make it difficult".
Omega-3 and omega-6 – how you can think
Rapeseed oil is often touted for its ability to provide omega-3 (ALA) compared to many other neutral oils. Olive oil is usually associated more with monounsaturated fat.
Antioxidants and extra virgin – most relevant in cold dishes
Extra virgin olive oil (EVOO) often has more of the olive's natural flavors and antioxidants.
Therefore, it is an especially good choice when you want flavor in salads, dressings and as a finish.
Summary
Olive oil: best when you want more flavor – in salads, dressings and as a “finish.” Extra virgin (EVOO) provides the most character and antioxidants, but don’t fry at too high a heat if you want to retain the flavor.
Rapeseed oil: usually most practical for everyday cooking, frying and baking because it is neutral and can usually withstand higher heat.
Rule of thumb: choose oil according to use and temperature – and feel free to vary between different fat sources over time.
If you google "which oil is best for frying" there is no single answer that always applies - it mainly depends on heat and taste.
If you want a neutral flavor and often fry at a slightly higher heat, rapeseed oil is a safe everyday choice.
If you want more flavor in cold dishes, olive oil may be right for you.
When do you use which one?
Cold dishes, dressings and toppings → olive oil
Lifts tomatoes, burrata, grilled vegetables and soups with fruitiness and a light peppery tang. Drizzle after cooking for maximum aroma.
Frying and baking at higher heat → rapeseed oil or olive oil that can withstand high heat
The higher smoke point makes canola oil practical for everyday frying, baking, and breading when you want a neutral flavor.
Kitchen tip: When the food is ready, take the opportunity to finish with our high-quality finishing salt , a Himalayan salt from Pakistan.
Abuelaz Refined Olive Oil – the stable all-round oil
If you want to fry with olive oil, you need a refined variety. Abuelaz Olive Oil is designed to withstand higher temperatures without burning and has a mild, clean flavor that doesn't overpower. Our plastic bottle with a screw-on spout makes dosing precise and spill-free - practical both at the stove and at the table.
Why refined olive oil when frying?
- High smoke point: approx. 220–230 °C (values may vary – always follow the product's own guidelines).
- Good heat stability: high proportion of monounsaturated fats makes it resistant to heating.
- Mild flavor: works in dishes where the oil should not dominate.
- Versatile: suitable both in the pan and as a neutral base in baking.
Areas of use
- Frying & wok: provides an even frying surface without a burnt taste.
- Deep frying: withstands repeated heating well in normal home use.
- Baking & desserts: mild flavor can replace butter in many recipes.
- Everyday frying: a stable all-purpose oil for everyday cooking.
Comparison in brief: Rapeseed oil also withstands high heat and is very neutral. Choose rapeseed oil when you want maximum flavor neutrality;
Choose Abuelaz Olive Oil when you want the feel of olive oil but with high heat resistance.
Frequently asked questions
Which oil is “best” for health?
It depends on the context and overall diet. Both oils are high in monounsaturated fat; olive oil is known for its polyphenols and rapeseed oil for relatively more omega-3.
What is the main difference between olive oil and rapeseed oil?
Mainly taste and smoke point. Olive oil gives a more pronounced taste and is often used cold; rapeseed oil is more neutral and can withstand higher oven/frying temperatures.
Can I change the recipe directly?
Yes sometimes, but think about taste and temperature. For high heat – choose rapeseed oil. For serving/dressing – choose olive oil
Is rapeseed oil dangerous?
No, canola oil is generally not considered dangerous. It is very low in saturated fat (around 7%) and high in beneficial monounsaturated fats and omega-3 fatty acids, which are good for heart health. However, some studies have linked high intakes of saturated fat to increased cholesterol levels and risk of cardiovascular disease.
Why should I choose refined olive oil instead of rapeseed oil for frying?
Both oils can withstand high temperatures (about 220–230 °C), but refined olive oil has a more stable fat profile (high proportion of monounsaturated fat) which makes it more resistant to oxidation and degradation during repeated heating (such as when frying). Rapeseed oil contains more sensitive polyunsaturated fats (omega-3) which break down more quickly at high heat.
Can you fry in Extra Virgin Olive Oil (EVOO)?
Yes, you can fry in EVOO, but it is not recommended for high heat. EVOO has a lower smoke point (around 190-210°C) and the delicate, fruity flavor can burn. EVOO is best used for seasoning, dressing, and drizzling to preserve its flavor and antioxidants.
Abuelaz's perspective: versatile olive oil with a pipe cork
Produced in Catalonia, Spain, Abuelaz Olive Oil N°1 is a balanced blend of virgin and refined olive oils. It provides a smooth, modern flavor profile that works equally well for dipping bread in, drizzling over salad – and even for light frying & stir-frying.
Our plastic bottle with a screw-on spout makes it easy to dose precisely without spillage - practical in the kitchen and at the table.
Tips in the kitchen
- Choose oil by temperature: high heat → rapeseed oil; flavor/topping → olive oil.
- Store oils in a dark and cool place, screw the cap on tightly (oxygen/light shortens shelf life).
Meta Title:
Olive oil or rapeseed oil? Guide 2026: taste & smoke point
Meta Description:
Abuelaz guides you through the differences between olive oil and canola oil – flavor, smoke point, and nutrition – and when to choose which in the kitchen.