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Vegetable oil vs olive oil: which is better? When to use one or the other? Here’s what to know about cooking with these two types of oil.
Vegetable oil vs olive oil: which oil is healthier? Technically olive oil is a vegetable oil, of course. But the generic term “vegetable oil” is used for any oil with a neutral flavor, including those marked with that title at the store.
Which one should you use regularly in your cooking? Can you substitute one for the other? As a cookbook author who specializes in the Mediterranean diet, you might guess my preference. Here’s what to know about when to use each one!
Vegetable Oil Vs Olive Oil: What’s The Difference?
Olive oil is a heart-healthy cooking oil that I recommend using as your primary cooking oil. But vegetable oil is suitable when used in moderation. Here’s a quick primer on how to use each:
- Vegetable oil is a neutral oil made from extracting oils from various types of seeds, grains, fruits and nuts. Anything labeled “vegetable oil” at the store often includes oil from a mix of ingredients and is usually the most processed. Other types of vegetable oils include grapeseed oil, canola oil, sesame oil, peanut oil, and more. What makes vegetable oil unique is its clean, neutral flavor. It’s often used in baked goods to add texture and richness. Vegetable oil has a higher smoke point than olive oil, but extra virgin olive oil generally works for most home sautéing, and light olive oil can handle higher heat.
- Olive oil is oil that’s extracted from olives, and this Mediterranean food is one of the healthiest cooking oils in the world. The uses for olive oil in cooking are endless: use it for sautéing and roasting vegetables, making marinades, drizzling on raw vegetables, or making salad dressings. It can be used in baked recipes, though it can have a fruity flavor with a lightly bitter finish (keep reading for more on that).
Bottom line: Olive oil is the best all purpose cooking oil: it has a strong fruity flavor and is good at medium temperatures. Vegetable oil has a clean, neutral flavor and is best for cooking at high heat.
Which Is Healthier?
There’s a clear winner, here: and it’s olive oil! Here’s what to know about why olive oil is the healthier choice of the two oils:
- Olive oil is healthier than vegetable oil. Why? Olive oil has “good” fats or monounsaturated fats, which can have a beneficial effect on your heart when eaten in moderation. It also has beneficial antioxidants and minerals. (source)
- Can you still use vegetable oil? Yes! Vegetable oil undergoes a lot of processing to neutralize its flavor, and it doesn’t retain any of the beneficial nutrients. You’ll want to use vegetable oil sparingly (buying organic if you can find it) and avoid hydrogenated vegetable oils if possible (see Are Vegetable and Seed Oils Bad For Your Health?).
Bottom line: Olive oil is the healthiest cooking oil; use it as your all-purpose cooking oil. Vegetable oil can be consumed in moderation: try to find organic vegetable oil that is not hydrogenated. See also, my recommendations for the Best Neutral Oil for Cooking.
Can You Use Olive Oil Instead Of Vegetable Oil In Baking?
Yes! You can use olive oil as a 1:1 substitute for vegetable oil in most baking recipes, like muffins, quick breads, brownies, and cakes. I have been doing this a lot more lately, especially in my Healthy Banana Bread, Olive Oil Brownies, and Blueberry Tart with Olive Oil Crust.
Keep in mind though, extra virgin olive oil can taste fruity and a little peppery, so if you’re using it in larger quantities or in something with a more delicate flavor like a vanilla cake, you may want to consider using a light or mild olive oil. “Light” describes the flavor and color, not the calories.
Olive Oil Recipes
There are lots of ways to use olive oil in your cooking! Try it with:
- Seafood like Broiled Salmon, Pan Fried Cod, Blackened Salmon or Pan Seared Salmon
- Sauteed vegetables like Broccoli, Mixed Vegetables, Peppers, Mushrooms, Green Beans, Zucchini, or Pan Fried Potatoes
- Salad dressings like Balsamic Vinaigrette, Apple Cider Vinegar Dressing, Dijon Mustard Dressing, or Greek Salad Dressing
- Roasted vegetables like Potatoes, Green Beans, Broccoli, Cauliflower or Mushrooms
Vegetable Oil Recipes
Here are some recipes with vegetable oil to get you started:
- Waffles and pancakes like Perfect Waffle Recipe or Cozy Applesauce Pancakes
- Salad dressings like Vegan Caesar Dressing
- Cookies like Iced Applesauce Cookies
- Eggs, like Over Medium Eggs
- Quick breads, like Healthy Pumpkin Bread
- Muffins, like Classic Cornbread Muffins
