18 Best Substitute For Vegetable Oil That You Can Use

18 Best Vegetable Oil Substitutes

1. Canola Oil

• Canola oil is a type of vegetable oil that is made from crushed canola seeds.
• It has a mild flavor and is low in saturated fat.
• It is a great alternative to other types of vegetable oils, and can be substituted for them in cooking.
• You can use 1:1 ratio in cooking when substituting canola oil for vegetable oil.
• Smoke Points: 446 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for high-heat purposes like deep-frying.

2. Corn Oil

• Corn oil is an oil extracted from the germ of corn.
• The flavor of Corn oil is mild and slightly sweet.
• Uses of Corn oil in cooking include frying, baking, and salad dressings.
• To Substitute Corn oil for Vegetable Oil in a recipe, use ¾ cup of Corn oil for every 1 cup of Vegetable Oil called for.
• Smoke Points: 460 F
• Calories: 122 (1 Tablespoon)
• Uses: Ideal for high-heat frying.

3. Sustainable Palm Oil

• Palm oil is a type of edible vegetable oil extracted from the fruit of oil palms.
• The fruit's mesocarp is used to extract palm oil, which can be used in culinary and beauty products as well as fuel.
• Palm oil represented about 33% of worldwide oils produced from oil crops in 2014.
• The flavor of palm oil is slightly nutty and has a slightly sweet taste.
• It is used in a variety of dishes, including curries, sauces, and desserts.
• Palm oil can be substituted for other oils at a ratio of 1:1.
• Smoke Points: 455 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for high-heat purposes like deep-frying.

4. Soybean Oil

• Soybean oil is a vegetable oil that is extracted from the seeds of the soybean.
• The flavor of soybean oil is generally described as mild and nutty.
• Soybean oil is common cooking oil and is the second most consumed vegetable oil in the world.
• Substituting soybean oil for vegetable oil in recipes is generally a 1:1 ratio.
• Soybean oil is heavy in omega-6 fats, which can be harmful to your health if consumed in large amounts.
• Smoke Points: 453 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for cooking and frying foods.

5. Peanut Oil

• Peanut oil is a vegetable-derived oil made from the edible seeds of the peanut plant.
• It is often used as an alternative to vegetable oil in cooking.
• The flavor of peanut oil is nutty and slightly sweet.
• It is also high in monounsaturated and polysaturated fats, which are thought to be healthy.
• Peanut oil has a high smoke point, making it ideal for frying.
• Substituting peanut oil for vegetable oil in most recipes will result in a slight change in flavor but will maintain the overall consistency of the dish.
• Smoke Points: 450 F
• Calories: 119 (1 Tablespoon)
• Uses: Good for deep-frying, sautéing, and stir-frying.

6. Almond Oil

• Almond oil is a multipurpose oil that can be used in cooking or as a natural product.
• Healthline suggests almond oil is a good source of magnesium, phosphorus, and copper, as well as vitamin E.
• It works well as a vegetable oil substitute; simply replace ¼ cup vegetable oil with ½ cup almond oil while baking.
• Smoke Points: 430 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for deep-frying, sautéing, and stir-frying.

7. Extra-Virgin Olive Oil

• Extra virgin olive oil is the least processed sort of olive oil and is typically regarded as the healthiest.
• Extra virgin olive oil is a great alternative to vegetable oil in marinades, salad dressings, and savory sauces, and it may even be preferable.
• Smoke Points: 405 F
• Calories: 119 (1 Tablespoon)
• Uses: One of the healthiest oils to use when baking, and good for cooking and dressing.
• Check out this recipe with Extra virgin olive oil - Mediterranean Roasted Vegetables

8. Light Olive Oil

• After the first pressing of virgin olive oil, light olive oil is refined using heat.
• Light olive oil has a golden yellow color rather than a strong green.
• It has a higher smoke point and lasts longer on the shelf than other varieties of olive oil, but it has fewer nutrients due to the heat pressing process.
• Any recipe that asks for vegetable oil can easily be substituted with olive oil.
• The substitution would be a one-to-one ratio in these recipes.
• Smoke Points: 470 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for cooking, dressing, and baking.

9. Coconut Oil

• The wick, meat, and milk of the coconut palm fruit are used to make coconut oil.
• Copra oil and virgin coconut oil are the two main forms of coconut oil.
• Use the same amount of coconut oil as vegetable oil when substituting coconut oil for vegetable oil.
• Smoke Points: 400 F
• Calories: 117 (1 Tablespoon)
• Uses: Ideal for sautéing and baking.
• Try this recipe with Coconut Oil - Coconut Egg Curry

10. Sunflower Oil

• Sunflower seed oil is a semi-oil extracted from the seeds of sunflowers.
• Sunflower oil is often used in cosmetic compositions as a cooking oil and as an emollient.
• Another completely neutral oil! Sunflower oil can be used in place of vegetable oil.
• Smoke Points: 450 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for stir-frying, grilling, deep-frying, and other high-heat uses.

11. Sesame Oil

• Sesame oil is a sesame seed-based cooking oil that is widely used in Asian cuisine.
• It is one of the first known crop-based oils, that has a nutty, earthy flavor.
• In order to substitute, all you have to do is follow the ¼ cup sesame oil to 1 cup vegetable oil ratio.
• Smoke Points: 450 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for moderate-heat cooking like sautéing.

12. Grapeseed Oil

• Grapeseed oil is a type of vegetable oil that is made from the seeds of grapes.
• Grapeseed oil is a light vegetable oil that has a mild, slightly nutty flavor.
• It is a good substitute for vegetable oil in most recipes.
• You can substitute grapeseed oil for vegetable oil one-for-one.
• Smoke Points: 420 F
• Calories: 120 (1 Tablespoon)
• Uses: Good for sautéing and stir-frying.

13. Avocado Oil

• Avocado oil is a type of vegetable oil that is derived from avocados.
• It has a mild, nutty flavor and is high in monounsaturated fat.
• It is also a good source of vitamin E. (source)
• Avocado oil can be used in cooking, and it has a higher smoke point than other types of vegetable oils, making it a good choice for frying.
• Substitute ½ cup of avocado oil for every ½ cup of grapeseed oil in recipes.
• Smoke Points: 520 F
• Calories: 124 (1 Tablespoon)
• Uses: Great for searing, stir-frying, grilling, roasting, and almost any kind of cooking.

14. Walnut Oil

• Walnut oil is a type of oil that is derived from walnut.
• It is a monounsaturated oil, which means that it contains one double bond in its fatty acid chain.
• This type of oil is often used in cooking because it has a nutty flavor and a high smoke point.
• You can substitute walnut oil for vegetable oil, but you should use a 1:1 ratio.
• Smoke Points: 320 F
• Calories: 120 (1 Tablespoon)
• Uses: Best for salad dressings and drizzles, but can be used in sautéed dishes and baked goods.

15. Mustard Oil

• Mustard oil is a type of cooking oil that is made from the seeds of the mustard plant.
• The flavor of Mustard oil is pungent and spicy, and it is often used in Indian cuisine.
• Mustard oil is prohibited for human consumption in the European Union, the United States, and Canada, owing to its high erucic acid level. All mustard oil must always be marked "For External Use Only" by the USFDA.
• It can be substituted for Vegetable oil in recipes, but you will need to use less Mustard oil than Vegetable oil because it has a stronger flavor.
• Smoke Points: 480 F
• Calories: 124 (1 Tablespoon)
• Uses: Best for sautéing and stir-frying vegetables

Other Popular Substitutes For Vegetable Oil

16. Butter

• Butter is a dairy product made from cream that has been churned.
• Butterfat is the main component of butter, making up about 80% of the total.
• Butter is semi-solid at room temperature.
• The flavor of butter is slightly salty and slightly sweet. It is used in cooking as a flavor enhancer and as a source of fat.
• Substituting butter for vegetable oil in a recipe will add richness and flavor. In general, you can substitute ½ cup of butter for ½ cup of vegetable oil.
• Smoke Points: 302 F
• Calories: 102 (1 Tablespoon)
• Uses: Ideal for baking and cooking.

17. Margarine

• Margarine is a type of butter spread that's popular for flavoring, baking, and cooking.
• It's most often used as a butter substitute.
• The flavor of Margarine varies depending on the brand, but it is generally savory with a slightly salty taste.
• Margarine can be used in place of butter in most recipes, but it is important to note that the texture may be different.
• Substituting Margarine for Vegetable Oil usually requires using about ⅓ less Margarine than the amount of Vegetable Oil called for in the recipe.
• Smoke Points: 430 F
• Calories: 102 (1 Tablespoon)
• Uses: Ideal for baking and cooking.

18. Vegetable Shortening

• Vegetable shortening is a type of fat that is solid at room temperature.
• It is often used in cooking to make crumbly pastry and other food products.
• The flavor of vegetable shortening is usually neutral, making it a good choice for dishes that are flavored with herbs or spices.
• Vegetable shortening can also be used to fry food.
• In general, you can substitute vegetable shortening for vegetable oil in most recipes.
• Smoke Points: 360 F
• Calories: 113 (1 Tablespoon)
• Uses: Ideal for baking and cooking.

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Wrap Up: Substitute For Vegetable Oil.

• There are a few good substitutes for vegetable oil that can give your dish the same flavor.
• In this blog, I cover some of the best substitutes for vegetable oil, their smoke points, calories, and uses.
• Whether you're out of vegetable oil or looking for a healthier option, one of these substitutes will work for you.

We hope you found this article, substitute for vegetable oil, informative. For more interesting information, check out our other Food Facts!