Substitute · ranked by score
Olive oil substitutes
Substituting olive oil can be necessary for various reasons, including dietary preferences, specific recipe requirements, or simply not having it on hand. While olive oil is a staple in many kitchens, known for its distinct flavor and health benefits, several alternatives can perform similar functions. This guide provides practical swaps to help you maintain the integrity of your dishes, whether you're cooking, dressing, or baking.
Original food: Olive oil (extra virgin) — FoodScore 59/100 (Decent).
Why people swap this out
Olive oil primarily functions as a fat, contributing moisture, richness, and aiding in heat transfer during cooking. Its distinct fruity and sometimes peppery flavor also plays a significant role in many cuisines, particularly Mediterranean dishes. When substituting, the goal is to replicate these functional properties and, if desired, a similar flavor profile. Trade-offs often involve changes in taste, smoke point, and nutritional content. For instance, some swaps offer a neutral flavor, while others introduce their own unique notes, impacting the final dish.
Top swaps
Ratio: 1:1 for oil, adjust for texture
Best for: Dressing, raw, spreads
Avocado provides a creamy texture and healthy fats. It works well in dressings or as a spread, adding a mild, buttery flavor. It will significantly change the texture of cooked dishes and is not suitable for high-heat cooking.
Ratio: 1:1
Best for: Cooking, baking (solid form)
Coconut oil is a solid at room temperature and has a distinct coconut flavor unless refined. It has a higher smoke point than olive oil, making it suitable for high-heat cooking. It can alter the taste of dishes significantly.
Ratio: 1:1
Best for: Cooking, baking
Canola oil is a neutral flavored oil with a high smoke point, making it versatile for various cooking methods. It will not impart any strong flavors to your dish, preserving the original taste profile. Its nutritional composition differs from olive oil.
By use case
cooking
For sautéing or roasting, canola oil is a good 1:1 substitute due to its neutral flavor and higher smoke point.
dressing
Avocado can be blended into creamy dressings, offering a rich texture and mild flavor, though it will not be a direct liquid replacement.
Frequently asked
Will the substitute change the flavor of my dish?
Yes, most substitutes will alter the flavor. Avocado adds creaminess, coconut oil has a distinct coconut taste, and canola oil is neutral.
Can I use these substitutes for baking?
Canola oil and refined coconut oil can work in baking, but avocado is generally not suitable due to its texture and moisture content.
What is the best substitute for high-heat cooking?
Canola oil and refined coconut oil are good choices for high-heat cooking due to their higher smoke points compared to olive oil.
Are these substitutes healthier than olive oil?
Nutritional profiles vary. Avocado offers healthy fats and fiber. Coconut oil is high in saturated fat. Canola oil is lower in saturated fat than coconut oil. 'Healthier' depends on individual dietary needs.
Other substitutes
Edited by Marcus Avery · Scores and ratios drawn from USDA FoodData Central via the FoodScore methodology.