Vegetable oil is a plant-based neutral-flavored oil with a high smoke point. It is widely used in the kitchen for frying, baking, sautéing, and a lot more. They are healthy sources of fat and tend to pack a lot of calories, omega-6, and polyunsaturated fatty acids. But then, what happens when you run out of vegetable oil in your kitchen? Do you realize that many other oils can serve as a substitute for vegetable oil?
Have you, by chance, heard of sunflower oil? What about avocado oil? We are sure you have heard of coconut oil and flaxseed oil. All these are wonderful substitutes for the vegetable oil you use in your kitchen. They all work wonderfully well for every of your oil needs.
Perhaps you just want a healthier alternative to vegetable oil. We have done some research for you and compiled some of the best ones available on the market. Here are our five (5) best vegetable oil substitute reviews.
Best Vegetable Oil Substitutes
|Image||Best Vegetable Oil Substitutes||Rating|
|1. Pompeian Robust Extra Virgin Olive Oil||99%|
|2. Nutiva Organic Steam-Refined Coconut Oil||96%|
|3. La Tourangelle Avocado Oil||92%|
|4. Barlean's Fresh Flax Oil||89%|
|5. Safya 100% Pure Sunflower Oil||85%|
Want to learn more?
Here are our Best Vegetable Oil Substitutes reviews.
If you desire an oil with a full-bodied and robust taste profile, we recommend the Pompeian Extra Virgin Olive Oil for your kitchen use. It is first cold-pressed and suitable for use in salads and marinades. Not just that, we are certain that you’ll find it as a wonderful substitute for vegetable oil. Impressively, this vegetable oil substitute doesn’t dominate the flavor of the ingredients you cook in it. It rather enhances the true flavor of the dish. The olives used in manufacturing this extra virgin oil add a delicate accent to pasta and salad dressings.
The Pompeian Extra Virgin Olive Oil comes in a 2-liter plastic bottle and offers about 136 servings per container. The recommended serving size is 1 tablespoon (15ml), and each serving contains 120 calories. Each serving also offers 1.5g of polyunsaturated fats, 10g of monounsaturated fats, and 2g of saturated fat. Zero levels of trans-fat, proteins, cholesterol, sodium, and carbohydrate are present in this robust extra virgin olive oil.
It is important to note that this oil has a smoke point ranging between 380-410 degrees Fahrenheit. Additionally, it is naturally gluten-free, naturally anti-inflammatory, promotes gut health, and promotes a healthy heart.
Why do we like it?
- Has less than 0.5% acidity
- BPA free bottle
Perhaps you are looking for coconut oil that doesn’t have a strong flavor to substitute your vegetable oil; now you have it. The Nutiva Organic Coconut Oil is neutral-flavored. This is because the dried organic coconut flakes are first cold-pressed and then steam-refined to remove the taste and smell. With a smoke point of up to 400 degrees Fahrenheit, this vegetable oil substitute is great for medium to high-heat cooking. It’s important to mention the versatility of this oil. Firstly it can be used by vegans to replace butter totally and can be used for sautéing, roasting and baking.
Additionally, it can be applied to your skin and hair for nourishment and general body care. Don’t be surprised when its color changes from white to yellow. This is due to its organic nature of the processing.
The Nutiva Organic Coconut Oil comes in a 15 FL oz plastic container and offers 120 calories per serving. Each serving has 1g of monounsaturated fat and a fairly large amount of saturated fat. Luckily, it contains no trans-fat and cholesterol.
This USDA organic certified oil is also keto-friendly, Non-GMO, and contains no pesticides and hexane. Note that any browns specks you see in it are not harmful and are natural to coconut.
Why do we like it?
- Loaded with Lauric acid
- No chemicals used in the manufacturing process
- BPA free container
For an amazing vegetable oil substitute that is sourced from the best quality ingredients, we recommend the La Tourangelle Avocado Oil. Made by artisans from 35-40 avocados; you would love the emerald green oily consistency of this perfect vegetable oil substitute. Being a wonderful oil for baking, frying, and sautéing, it is also great for applying grilled fish and salad dressings. We recommend that you use medium heat when cooking with this vegetable oil substitute. Though it has a high smoke point, medium heat allows it to retain its mild and delicate flavor. It is important to note that this excellent avocado oil is bottled in a facility that processes peanuts, soy, tree nuts, and sesame seeds.
La Tourangelle Avocado Oil comes in a 16.9 FL oz (500ml) tin and offers about 33 servings per container. Each serving contains 2g of polyunsaturated fats, 10mg of monounsaturated fats, 2g of unsaturated fats, and 130 calories. No protein, sodium, carbohydrate, and trans-fats are present in this vegetable oil substitute.
Nutrients retained in this unrefined avocado oil include but are not limited to Vitamin E, Omega-9, Oleic acid, Vitamin A, Vitamin K, and antioxidants. Remarkably, this oil can as well be used for skin and hair care.
Why do we like it?
- Expeller pressed
Do you want a great source of plant-based Omega-3 apart from vegetable oil? We recommend this Barlean’s Fresh Flax Oil for your daily use. Apart from containing high-quality Omega-3 acids, it is certified USDA organic and doesn’t contain any genetically modified organisms. More so, we found out that it is gluten-free and great for vegans. Being cold-pressed and unfiltered, the delicious and nutty flavor it offers is so much for you to enjoy.
Mixing this flax oil into salad dressings, yogurt, smoothies, or your oatmeal gives nutritional benefits at a level vegetable oil cannot beat. Barlean’s Fresh Flax Oil comes in a 473ml bottle (16 FL oz) and offers about 32 servings per container. Every 15ml (1 serving) contains 1.5g of saturated fat, 2.5g of monounsaturated fat, 10g of heart-friendly polyunsaturated fat, and 120 calories. It doesn’t stop there; we found out that it contains 7640mg of Omega 3 acids, 1900mg of Omega 6 acids, and 2220mg of Oleic acid. Health is wealth, and this vegetable oil substitute boosts health.
Remarkably, the process employed in the production of Barlean’s Flax Oil is incredible. It allows the Omega acids to be absorbed into your bloodstream 3 times more than that of its competitors.
Why do we like it?
- No seed husk is present
- Great for frying and baking
- BPA free bottle
For some health reasons or the other, individuals tend to stay away from vegetable oil. The Safya Pure Sunflower Oil is a healthy substitute for vegetable oil. Containing a high amount of oleic acid, it is certain to improve heart conditions. It does this by boosting heart function and reducing cholesterol levels to a safe level. For one, this sunflower oil has a high smoke point ranging between 400-450 degrees Fahrenheit. So even when you need to fry and sauté ingredients at high cooking temperatures, this oil will blend well with your ingredients. The great bottle design makes it easy to grip, though the cap can get damaged if carelessly handled.
The Safya Pure Sunflower Oil comes in a 33.8 FL oz (1-litre) bottle and offers 900-kcal of energy per 100g of liquid. The amount of monounsaturated fat present is 28g, the amount of polyunsaturated fat is 61g, and the amount of saturated fat is 11g. Note that this Sunflower Oil doesn’t contain sodium, fiber, and carbohydrate. Don’t be confused by the oil’s color and texture; it may resemble refined vegetable oil, but it is not. We recommend that you go for this oil whenever you intend to do some low-cholesterol cooking.
Why do we like it?
- It can be used to make skin-friendly soap
- Neutral smell and taste
Vegetable Oil Substitutes Buyer’s Guide
Getting substitutes for vegetable oil is not rocket science. Notwithstanding, there are major things to consider to get the best one for your kitchen use. Read them in our buyer’s guide below.
Saturated fats tend to elevate cholesterol levels and increase the risk for heart disease. It is essential to read the nutrition information on the package of the oil and go for oils with less saturated fat. When possible, it is always better to choose oils with polyunsaturated and monounsaturated fat that reduces the risk of heart disease over oils with saturated fats.
At high temperatures, the fats in oils begin to break down and produce smoke. The temperature at which this occurs in the oil you are using is the smoke point of that oil. At this point, desired flavors are lost, and the chemical composition changes. It is essential to purchase oils with high smoke points, especially if you do a lot of high-heat cooking. Sunflower oil and avocado oil have one of the highest smoke points ranging between 400 – 500 degrees Fahrenheit.
It is important to consider the flavor of the oil you are purchasing. While some oils like coconut oil have very strong flavors, others don’t. If you don’t want to interrupt the natural flavors of the ingredients you are cooking, steer clear from oils with strong flavors and stick to mild flavors like sunflower oil. But if you really want the flavor of the oil to be perceived, go for ones with strong flavors. Note that oil with better flavor profiles tends to be more expensive.