Tag: oil

Searching for the perfect substitute for vegetable oil? You’re in the right place! Dive into our comprehensive guide and discover healthier alternatives and their varied uses.

Article Highlights	Details
Understanding Vegetable Oil	Vegetable oil, mostly comprising Omega-6, chemicals, and polyunsaturated fatty acids, can affect health adversely despite its culinary benefits.
Olive Oil as a substitute	Olive oil is a direct replacement for vegetable oil, providing antioxidants, reducing inflammation, contributing to heart health, and enhancing the lipid profile.
Applesauce as a substitute	Applesauce is a lower-calorie, sweet alternative to vegetable oil for baking. Its usage allows for a reduction of sugar in recipes. Opt for organic, unsweetened variants.
Coconut Oil as a substitute	Coconut oil is a flavorful, vegan substitute for vegetable oil that can be used for baking and frying. It boosts your body’s ‘good’ cholesterol and can foster weight loss. It imparts a strong flavor.
Usage suggestions	Users suggest the use of olive oil for everyday cooking, applesauce for baking sweet treats, and coconut oil for vegan baking and frying.
Health benefits of substitutes	Substitutes for vegetable oil offer a mix of nutrition and flavor while providing several health benefits, including disease prevention and weight loss.
Exploring alternatives	It’s advisable to experiment and find your personal favorite in vegetable oil alternatives, considering both health benefits and taste.

Introduction to Vegetable Oil Substitutes

When we think of common ingredients in our kitchens, vegetable oil often takes center stage. Particularly valued for its mildness in flavor that doesn’t overshadow the food’s essence, it’s been a favorite. Especially, when it comes to baking delights like boxed cake mixes. But is it truly the healthiest choice? And if not, what are the best alternatives?

Understanding Vegetable Oil

What is Vegetable Oil?

Vegetable oil is a broad term encompassing all oils derived from plants. But the variant gracing most kitchen shelves usually combines several oils, including corn, palm, and soybean. Post its intense refining process, the residue mainly comprises Omega-6, chemicals, and polyunsaturated fatty acids. Although Omega-6 plays a role in health maintenance, an excess can wreak havoc.

Notably, the dietary inclusion of vegetable oil impacts the Omega-6 and Omega-3 ratio in the body. A surge in Omega-6 has been associated with inflammation and potential health risks. Pregnant individuals should exercise caution, given the potential adverse effects on fetal development. A revealing study in the Journal of Epidemiology pointed towards a correlation between Omega-6 and Coronary Heart Disease. The health implications of the added chemicals in vegetable oil, while significant, is a topic for another day.

Yet, with its undeniable culinary benefits—its ability to fry, bake, and sauté to perfection—one can’t help but wonder: are there equally commendable substitutes? The answer is a resounding yes! However, the key lies in selecting them judiciously.

You may also like: Substitutes for Cream Cheese

Top 10 Substitutes of Vegetable Oil in Cooking

Are you looking to experiment with new substitutes of vegetable oil or prioritize the nutritive content? Delve into our curated list of the top 10 alternatives. Whether you’re baking a cake or whipping up a salad, we have something for every dish.

01. Olive Oil

Best for:

• Dressing
• Sauteing
• Pan frying

Not Recommended for:

• Deep frying

The best substitute for vegetable oil is olive oil. The replacement ratio is 1-for-1. Unlike the one we are swapping it with, it is filled with the goodness of nature.

It is loaded with antioxidants that help us fight off diseases. The oleic acid found in olive oil reduces inflammation. Healthier monounsaturated fats reduce the risk of heart disease and are excellent for your lipid profile.

According to a report by Harvard Health Publishing, it can help reduce LDL in your blood. LDL, as you may know, is the bad cholesterol that we don’t want to exceed its normal level in our body. A handful of studies have shown that it can reduce your blood pressure. Studies also suggest that regular intake lowers the risk of getting a stroke and type 2 diabetes.

A compound found in olive oil literally removes plaques from brain cells, preventing Alzheimer’s disease. It can fight cancer cells as well.

Too good, and true!

From the culinary point of view, it is one of the most versatile of all cooking oils. It comes with a fruity aroma and robust flavor.

It has a smoke point of 210 degrees, meaning, beyond this point, it will lose its nutritive value. So it is the best kept for cooking on low to medium heat.

Its distinct taste makes it ideal for salad dressings. This is not what you would want during baking though. Baking recipes such as cakes, muffins, and brownies require a mild moistening agent that would not add any flavor of its own.

In this case, butter is certainly better. However, many are fine with using olive oil as their baking companion.

You may come across two grades of olive oil- extra virgin and virgin.

Extra virgin olive oil is the first pressed oil with a stronger taste and flavor while virgin olive oil is the second pressed with a milder texture. You don’t want to get fooled by unreliable brands.

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Pompeian Robust Extra Virgin Olive Oil has a strong, robust flavor profile. Pompeian Organic Extra Virgin Olive Oil is the one if you are looking for something organic.

You can also check out La Tourangelle Organic Extra Virgin Olive Oil and Amazon Fresh Italian Extra Virgin Olive Oil.

02. Applesauce

Best for:

• Baking

Not Recommended for:

• Other forms of cooking

If you are up for cutting calories from your baked pieces of happiness, swap vegetable oil with applesauce. Use it in a 3/4th cup-for-1 cup ratio.

Applesauce is what you need for all sorts of delightful recipes like spice cakes, carrot cakes, chocolate cakes, and quick bread. But there is no doubt that it goes best with muffins. It is deliciously moist with a flavor of its own, but this time, it meddles with the taste of your cake in a good way.

Applesauce contains fewer calories than oils, and if you are using the sweetened form, you can cut down on sugar use, further trimming the calories.

Just make sure that your pack of sweetened applesauce does not contain high fructose corn syrup, in which case, all goes in vain. However, it is better to use the organic, unsweetened form.

Applesauce is another healthy vegetable oil alternative. The American Heart Association (AHA) recommends applesauce and other veggie and fruit purees for reducing the amount of fat in your cakes.

It is a good source of dietary fiber in the form of pectin. Dietary fiber is necessary for good gut health. It also passes through your gut slowly, making you feel full for a longer time and reducing your food craving. It is also loaded with Vitamin C which is essential for growth, development, and repair of all body tissues.

When you’re baking with applesauce, it usually cooks fast. Reducing the baking temperature by 25 degrees and baking time by 5-10 minutes is probably a good idea.

Applesauce will leave your brownies spongier and thinner. Substituting half of your vegetable oil with applesauce and the other half with butter or any other oil could work as well.

Different recipes respond differently to the proportion of applesauce used. If you love baking, this could be the focus of your next experiment.

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Mott’s No Sugar Added Applesauce and GoGo SqueeZ Applesauce on the Go could be your pick if you choose to go for unsweetened applesauce. Both come as 3.2-ounce packs with 12 portable and squeezable pouches in them. That should be enough for your recipe.

There is also a variety pack by GoGo SqueeZ applesauce that comes with applesauce in three flavors: apple, banana, and strawberry.

GoGo SqueeZ Applesauce on the Go is another unsweetened applesauce brand that comes with 12 squeezable pouches.

03. Coconut Oil

Best for:

• Sauteing
• Frying
• Cooking curries
• Baking

Not Recommended for:

• Everyday consumption in bulk amount

Coconut oil is a popular vegan alternative to butter. Another fact that many of us are not aware of is that it can be a great alternative to vegetable oils as well.

With its light texture, nutty flavor and subtle tropical taste, it certainly stands out from the others. Use it in a 1-for-1 ratio, but make sure it is measured in its molten liquid state.

Coconut oil is a healthy package of vitamins, minerals and a variety of nutrients. Many are scared of it because of its high saturated fat content, but if you compare it with vegetable oil, you will see that it is better.

 The unsaturated fatty acids in vegetable oil give rise to free radicals in the body. Free radicals are the opposite of antioxidants and lead to inflammation and disease. Whereas coconut oil is a rich source of antioxidants that help keep the body healthy.

An added bonus is the lauric acid present in coconut oil which is an antibacterial agent. However, according to the Mayo Clinic, coconut oil should be consumed in moderation.

You will find either of the two types of coconut oil: refined and unrefined (virgin). The refined form is great for sautéing and baking. You can add it to your boxed cake mixes as well. The unrefined or virgin form is more suited to frying. Coconut oil works best in raw slices, curries, and cold desserts.

If you are a fan of plant-based diets, coconut oil is your perfect match.

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For sauteing and baking, you can use Nutiva Organic Steam Refined Coconut oil. Steam refining the oil renders it neutral so it does not meddle with the flavor profile of your baked goods. Another refined and odorless brand of organic coconut oil is Carrington Farms Organic Coconut Cooking Oil.

If you would like your coconut oil to be refined as well as retain its smell, Premium Pure Refined Organic Coconut Oil could be your brand. You can use it for skin and hair care as well.

For frying, it is better to opt for the unrefined varieties. Viva Naturals Organic Extra Virgin Coconut Oil and Nature’s Way Organic Extra Virgin Coconut Oil are great options.

04. Yogurt

Best for:

• Baking
• Salad dressing
• Marinating meat and poultry

Not Recommended for:

• Frying

Yogurt may sound a bit odd for a vegetable oil substitute, but in the right places, it does the trick.

Odd? Not really.

It is ideal for baking and adds a creamy texture to your cakes. It is a perfect moistening agent for your cakes, brownies and quick bread recipes. Replace half the amount of vegetable oil with 3/4th the amount of yogurt.

The preferred choice of yogurt is the one with a high-fat content as it will supply the recipe with the oil it needs. Yogurt is highly recommended for health junkies as it comes with a fair amount of calcium, proteins and B vitamins.

It also makes your cakes more filling, reducing the chance of overindulgence. It works great with salads. Marinating your meat with yogurt instead of vegetable oil helps tenderize it and also adds a savory flavor to it.

Generally, for marinating and salad dressing, you can use yogurt in a 1-for-1 ratio, but using just the right amount can be tricky. Yogurt used in excess can ruin your dish, so bring out the careful chef in you when you are dealing with it.

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365 Everyday Value Organic Whole Milk Yogurt is an unsweetened brand of yogurt. It is made from cultured pasteurized organic whole milk and comes with 6 live and active cultures. It is thin which makes it suitable to be a baker’s ingredient but some may find the smell a bit too strong.

Organic Valley Grassmilk Whole Milk Yogurt is another unsweetened whole milk yogurt with a handsome content of Omega-3 and active cultures. It is quite creamy. There are two styles: plain and vanilla.

You can easily make your own yogurt with just a sachet of a yogurt culture starter pack. Original Bulgarian Yogurt Starter Culture Pack comes with 3 sachets of lactic acid based bacteria that have been isolated from natural Bulgarian sources. Follow the simple instructions in the pack and get your own fresh produce of yogurt ready to replace your vegetable oil.

05. Butter

Best for:

Baking:

• Cookies
• Cakes
•  Muffins
•  Brownies
• Stacked layered cakes

Not Recommended for:

• Bulk intake

Butter may be high in calories, but when it comes to baking, it is certainly better than any processed alternative. Use butter instead of vegetable oil and get crisp, light brown baked goods brimming with flavors.

You can add it to your cake mix. Just remember to melt it before doing so to avoid clumping the dough. The ratio is 1-for-1. Butter will make your cake denser and give it a rich creamy texture.

It is often thought of as unhealthy food as it is high in calories and full of monounsaturated fats. However, did you know that studies have shown that saturated fats from the animal origin will not give you high cholesterol?

A June 2016 review published in PLOS did not find a direct link between butter intake and Cardiovascular diseases or Diabetes. Even then having butter in excess is probably not a good idea. Best to keep it balanced.

Butter has a great vitamin profile. It is a good source of vitamins A, E, and K, all of which are vital for a healthy body.

With a smoke point at 177 degrees, butter doesn’t burn easily when heated and retains much of its nutrients. If you wish to bake crisp and flavored dishes, butter should be your go-to alternative to vegetable oil.

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Red Feather Canned Butter is as natural as butter can get. It is just made of pasteurized cream and salt. There is no added preservative, flavor or anything else. It is surprisingly delicious for a canned butter as well.

Kerrygold Pure Irish Butter is our next pick. It is good quality butter, but you may find it semi-hardened or softened when you get your hands on one.

06. Avocado Oil

Best for:

• Salads and Salad dressings
• Marinades
• Grilling
• Sauces
• Stir-frying
• Sauteing

Not Recommended for:

• Baking

Avocado is the priciest alternative on our list but it really is worth it. It is unrefined oil pressed from the fruit of an avocado tree.

The oil has a silky texture and a grassy flavor, but it is mild enough for you to not even notice the switch from vegetable oil. Swap it in a 1-for-1 ratio.

Having a smoke point of 271 degrees makes it suitable for frying, roasting, and grilling.  But since it is a tad expensive, you can just use it as a cold or finishing oil. There are mixed opinions regarding its use for baking.

It is full of good fatty acids and vitamin E. Lutein found in avocado oil helps keep your eyes healthy and lowers the risk of cataract and macular degeneration.

It aids the body to absorb certain nutrients as well. It is particularly helpful for the ones suffering from arthritis as it reduces symptoms of the disease.

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Avocado oil is hard to obtain; you may not find it in your local superstore. It is available in health food stores and online.

La Tourangelle Avocado Oil adds the distinct grassy flavor of avocado oil to your meal. If you want your meal to carry the aroma of your oil, this one is your brand.

Whereas Better Body Foods 100% Pure Avocado Oil and  Wickedly Prime 100% Pure Avocado Oil are brands with a mild flavor profile. Pick these if you do not want your recipe to tell which oil you use.

07. Canola Oil

Best for:

• Baking brownies
• Grilling

Not Recommended for:

• Bulk intake           

Whether you have friends over for a barbeque or you are just looking for a delightful evening with a brownie, canola oil will save your day if you are low on vegetable oil. Most vegetable oils available in the market predominantly contain canola oil, so the nutrition profile is similar.

Even then canola oil on its own is better. Replace your vegetable oil with canola oil in a 1-for-1 ratio.

Canola oil comes from rapeseed plants. It has the lowest proportion of saturated fatty acids among all edible oils out there. It also has a decent content of good fats including Omega-3.

It is flavorless, therefore does not interfere with the taste of your baked goods. A smoke point of 204 degrees makes it an excellent candidate for use during grilling.

Canola oil is safe for your wallet as well. While purchasing it, keep in mind to avoid the highly processed ones which don’t have much nutrition left in them.  You can opt for organic canola oil instead.

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Spectrum Organic Canola Oil and 365 Everyday Value Organic Canola Oil are a couple of Organic Canola Oil brands that could serve as your daily cooking companion.

You can also use Crisco Pure Canola Oil. This is not branded as organic but is devoid of additives and preservatives.

08. Sunflower Oil 

Best for:

• Frying
• Baking
• Roasting

Not Recommended for:

• Bulk intake

Just like canola oil, sunflower oil is a major ingredient of vegetable oil as well but is better taken on its own. It is neutral in taste, so it’s suitable for all sorts of recipes.

With a smoke point of 230 degrees, it can preserve its nutrition at high heat. It can be your top pick for grilling fish or steaks. It does not meddle with cakes, so feel free to make it your baking companion.

Pressed from seeds of sunflowers, this oil is stuffed with good nutrients. It contains choline and phenolic acids and is rich in Vitamin E.

What is more interesting? It is free of trans fats. Yes, you read it right- zero trans fats.

Research suggests that sunflower oil may play a role in reducing LDL- the ‘bad’ cholesterol from the body, giving us a fairly good reason to substitute vegetable oil with it. The only downside of sunflower oil is its high Omega-6 content, which we know by now, can result in inflammation. It may help to avoid taking too much of it.

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Baja Precious High Oleic Sunflower Oil, Healthy Harvest Non-GMO Sunflower Oil and Safya 100% Pure Sunflower Oil could be your regular kitchen oils. However Baja Precious High Oleic Sunflower Oil is a bit rancid compared to the other two. Apart from this, the performance is similar. The organic counterpart could be Spectrum naturals.

09. Flaxseed Oil

Best for:

• Salad dressings
• Marinades

Not Recommended for:

• Overheating

Looking for a good-for-gut alternative for vegetable oil? Pick flaxseed.

Pressed from ground seeds of the flax plant, this oil also goes by the name linseed oil. It has a rich load of soluble fibers that is great for your gut.

Its laxative effect protects from constipation. Moreover, it contains alpha-linoleic acid (ALA) that turns into EPA and DHA, active forms of Omega-3 fats, inside the body.

Different studies have shown the positive impacts of taking flaxseed oil. It has been found that consuming flaxseed oil increases the elasticity of arteries and helps reduce blood pressure.

It is great for the skin. A study conducted on a group of women supplemented flaxseed oil in their diet for 12 weeks.

The result? All experienced increased skin smoothness and hydration and decreased irritation. There is also reason to believe that it may play a role in reducing inflammation and cancer cell growth.

Use it over salad dressings or sprinkle over your grilled vegetable, sit back and enjoy a healthy meal. However, there is a catch. Flaxseed oil is not heat-stable, hence you cannot cook it on high heat.

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Barlean’s Fresh Organic Flax Oil is organic and unrefined. It comes in a container that protects it from external air and light. Puritan’s Pride Organic Flaxseed Oil has a milder taste and flavor.

10. Fruits: Mashed, Puree, Dried!

Best for:

• Baking

Not Recommended for:

• Cooking

Forget oil altogether. Swapping oils with fruits wraps up our top 10 alternatives for vegetable oil in 2020. You can use a variety of fruits in a variety of forms to substitute vegetable oil in baking.

Fruit puree decreases fat in baked food, all the while preventing them from drying and crumbling apart. As fruit puree is naturally sweet, you can even cut down on your sugar use.

Use banana, pumpkin, sweet potato, pears or any other fruit you love and bake something healthy with a twist of flavor. Take note that the stronger the taste of the fruit, the more it will add to the taste of your cake.

Fruit puree works best with baked desserts, zucchini loaves, onion buns, and spice bread. Use it in a 1-for-1 cup ratio.

But if you have your mindset on something chocolaty, use prunes or pureed dried plums. They will leave your brownie moist and fudgy, with 25% less sugar and loaded with vitamins A and K.

Using the right proportion is the tricky part. You may need several attempts to master the technique of using fruits in place of your regular vegetable oil. But if you are up for a dash of thrill in your baking, then give it a go and have fun!

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Natural Fruit Puree by Primor offers a range of pureed fruits such as passion fruit and guanabana (soursop). Jungle Pulp Guava Puree Mix Pasteurized Fruit, as the name suggests, provides you with pureed guava. However, you can choose to mash your own fruits anytime.

What Users are Saying About Vegetable Oil Substitutes

Emma, a Nutritionist:

“Over the years, I’ve come to realize the value of substituting vegetable oil. I primarily use olive oil for its cardiovascular benefits. The mild taste and rich antioxidants make it a perfect option for many dishes.”

John, a Culinary Expert:

“The subtle sweetness applesauce adds to baked goods is unparalleled. A heart-healthy choice, it’s indispensable in my kitchen. Plus, I love its texture in muffins and pancakes.”

Lisa, a Vegan Blogger:

“Coconut oil is my go-to for baking and frying. The tropical scent it imparts to dishes is heavenly. Not just a substitute, it elevates the flavor profile.”

Frequently Asked Questions (FAQ):

Here are some of the most frequently asked queries by those trying to replace vegetable oil in their recipes.

Conclusion: The Way Forward With Vegetable Oil Alternatives

In the dynamic realm of culinary art, adaptation is key. While vegetable oil is a time-honored choice, the health benefits of its substitutes are immense. As more individuals prioritize health, these alternatives offer a harmonious blend of nutrition and flavor. By choosing judiciously, you can enhance both taste and health. Stay curious, experiment, and discover your favorite vegetable oil alternative. Your body and taste buds will thank you!

For more details on the intricacies of vegetable oils, especially in baking, don’t forget to explore our in-depth guide on how long does vegetable oil last once opened. We are here to ensure you always make the best culinary decisions. Happy cooking!

References

• American Heart Association’s take on cooking oils
• Healthline’s guide to vegetable oil substitutes
• CookingLight’s recommendations for alternative cooking oils

Find out the best substitute for grapeseed oil, their health benefits, what they are used for, and all the important details to help you make the right choice.

There are some recipes in our family that require using grapeseed oil. However, it can be hard to find in stores. But the good news is you can get a substitute for grapeseed oil, depending on what you need it for. If I need it for cooking, any neutral oil like canola or vegetable oil will do so that my dish retains the prominent flavor. Sometimes I tend to switch oils for better health so I go for an oil that’s high in polyunsaturated fats, like sunflower or corn oil. 

Check out this list of the best substitutes for grapeseed oil.

What Is Grapeseed Oil?

A byproduct of manufacturing wine is grapeseed oil. Grape seeds are left over after pressing grapes to make wine. These discarded grape seeds are used to make grapeseed oil. Grapeseed oil is used as a natural skincare. Additionally, it is promoted as a healthy substitute for vegetable oil. With a hint of nuttiness, grapeseed oil has an overall neutral flavor with a clean taste and can be used for all sorts of cooking.

Is Grapeseed Oil Good For You?

Grapeseed cooking oil has a high content of polyunsaturated fats which is mostly omega-6 fatty acids. While too much of this can cause health problems according to some studies, there’s yet to be any conclusive evidence. Grapeseed oil also contains Vitamin E which is an antioxidant that protects us from harmful radicals. 

There is some debate over the health benefits of grapeseed oil, particularly because of the way the oil is prepared. Chemical solvents like hexane are used to produce grapeseed oil that is sold commercially. Hexane is categorized as a neurotoxin and an air contaminant. It is yet to be found what impact ingesting these solvents in trace doses has on people. During processing, grapeseed oil may also be heated to extremely high temperatures, which could cause the oil to oxidize and spoil.

Cold-pressed or expeller-pressed grapeseed oil is produced without heat or chemical solvents. Instead of solvent-produced oil, this is a better option. 

Although the high smoke point of 420°F (216°C) of grapeseed oil makes it a good choice for baking, cooking, and adding to salads, the high content of polyunsaturated fats reacts with oxygen in high heat and can spoil the oil and release free radicals that can damage your cells. That’s why it’s not recommended to use grapeseed oil for frying. 

Note: The smoke point of an oil is the temperature at which the oil starts to break down. Heating it above its smoke point will destroy the flavor, and the nutrients, and release harmful free radicals. 

Substitute For Grapeseed Oil: Top 9 Healthy Alternatives

	Pros	Cons	Best For
Vegetable Oil	Neutral flavor Heart-healthy	Hydrogenated form is not good for the heart	All types of cooking and baking
Avocado Oil	Slightly nutty flavor Multiple health benefits	Flavor is not neutral	Baking, salad dressings
Almond Oil	Mild nutty flavor Multiple health benefits	Flavor is not neutral Needs pairing with complementary flavors	Baking
Canola Oil	Light flavor		Grilling, baking, salad dressing
Peanut Oil	Health benefits	High in saturated fats	Stir-frying
Sunflower Oil	Highly versatile Full of nutrients	Can spoil fast	Frying, stir-frying, deep-frying, roasting, sautéing, and baking
Corn Oil	Affordable Heart-healthy		Deep frying
Safflower Oil	No flavor	May be allergic for some	Frying, salad dressings
Olive Oil	Full of health benefits	All types are not suitable for all dishes	Light olive oil for cooking and baking Extra virgin olive oil for dips, soups, salads

01 Vegetable Oil

Typically, canola, coconut, corn, cottonseed, olive, palm, palm kernel, peanut, safflower, soybean, and sunflower oils are blended to make vegetable oil so you can use any of these as substitutes for vegetable oil. Vegetable oil is an excellent substitute for grape seed oil and a great ingredient for baking because it has a neutral taste and a smoke point of about 400°F (204°C). Vegetable oil contains significant amounts of polyunsaturated fats, one of the good fats that are necessary for a balanced diet and can help reduce the risk of coronary heart disease. However, beware of hydrogenated vegetable oil in packaged foods as these contain trans fats that can cause heart diseases.

02 Avocado Oil

With a high 520°F (271°C) smoking point, avocado oil is ideal for high-temperature cooking and has a subtle nutty flavor that won’t overpower other flavors, making avocado oil the right replacement for grapeseed oil. As a base for salad dressings, it tastes exceptionally well and is also excellent for baking recipes. The health advantages of avocado oil are similar to those of grape seed oil. It’s loaded with heart-healthy monounsaturated fats like oleic acid and omega-9, which helps lower cholesterol and enhance heart health. It’s also a wonderful source of vitamin E which is great for your skin. 

03 Almond Oil

Almond oil is an excellent grapeseed oil alternative when it comes to baking. It has a mild nutty flavor that goes well with many baked goods. It has the same smoke point as grape seed oil, which is around 420°F (215°C). Although it has a moderate flavor, almond oil is not quite as neutral as grape seed oil, so you should combine it with other flavors that go well. Almond oil is loaded with healthy ingredients, much like grape seed oil. It has a lot of beneficial polyunsaturated fats, is low in saturated fat, and is a wonderful source of vitamin C.

04 Canola Oil

Canola oil substitute grapeseed oil is a great choice for cooking. Due to their close similarities, canola oil is the ideal alternative to grapeseed oil. Rapeseed is the source of canola oil, which is light in color and flavor. It is a good source of  omega-3 fatty acids and monounsaturated fats that are healthy for your heart according to the American Heart Association. With a smoke point of 400°F (204°C), it can be used for a variety of cooking methods, including grilling, baking, and dressing salads. So, if you are wondering can I substitute grapeseed oil for canola oil, you absolutely can!

05 Peanut Oil

The smoke point of this high-heat oil is roughly 450°F(232°C), making it a popular oil for stir-frying Asian cuisine. Plus, its slightly nutty flavor and sweet taste add to the earthiness of the dish and makes it flavorful without being overpowering. If you’ve run out of peanut oil, use one of the 10 best oils you can use as peanut oil subs. 

Peanut oil is also rich in monounsaturated fats that can help regulate your cholesterol level and vitamin E that’s essential for maintaining skin health. So, both in terms of cooking oil replacement and health benefits, it can stand in place of grapeseed oil in your cooking. However, peanut oil has a high content of saturated fats, so use it in moderation. 

06 Sunflower Oil

When it comes to frying, this is the standard oil, and for good reason. Sunflower oil is perfect for frying, stir-frying, deep-frying, roasting, sautéing, and baking due to its extremely high smoke point of 450°F(232°C) and mild nutty taste. There are various types of sunflower oil, some of which are healthier than others. High oleic sunflower oils, or mono- and polyunsaturated fat-rich sunflower oils, can raise good cholesterol and lower bad cholesterol. Just remember that sunflower oil can spoil quickly and it’s best to refrigerate it. If you’re thinking does oil go bad, you might be surprised!

07 Corn Oil

The oil that is produced from the germ of the maize plant is called corn oil, and it is relatively inexpensive. The healthiest substitute is organic, cold-pressed corn oil since it contains mono- and polyunsaturated fats that support healthy cholesterol levels. Corn oil would be a perfect grapeseed oil alternative for deep frying due to its health advantages and smoke point of 410°F(210°C). 

08 Safflower Oil

Safflower oil is flavorless and rich in monounsaturated and polyunsaturated fats, much like sunflower oil. It has a high burn point of about 510°F(265°C), which makes it suitable for frying, and it doesn’t harden when chilled, which makes it perfect for salad dressing. However, if you’re allergic to safflower, it’s better to avoid using safflower oil. 

09 Olive Oil

Can you substitute grapeseed oil for olive oil is a common question. You can but you need to know the types of olive oils. Extra virgin olive oil is made from the first press of olives, has a higher content of antioxidants, is more acidic in taste, and has a green tinge. Virgin or light olive oil is produced from the second press and has a lighter flavor. It is yellow or champagne in color.

Extra-virgin olive oil has a smoke point of around 325°F (163°C) and works well as a finishing oil for dips, salads, soups, bread, and salad dressings or emulsifying component when making homemade mayonnaise. Light olive oil, on the other hand, has a light, smooth, and subtle taste, with a higher smoke point of about 465°F (163°C), making it good for baking and cooking.

Olive oil is high in monounsaturated or healthy fats, vitamin E, and omega-3 fatty acids, which lowers the risk of heart disease and stroke. 

Note: Coconut oil is not part of this list as it’s high in saturated fats that are not heart-healthy.

Canola Oil Vs Grapeseed Oil

In the grapeseed oil vs canola oil debate, both cooking oils are good for your heart. Their high unsaturated fat content encourages healthy cholesterol levels. High quantities of important omega fatty acids are also present in both oils. However, the canola vs grapeseed oil discussion cannot ignore that canola oil offers more health advantages than grape seed oil since it contains more omega-3 fatty acids and vitamin E while having lower levels of saturated fat.

FAQs

Deep frying.

We love eating deep-fried goodies, but deep frying at home is nothing short of terrifying. Especially if you are a new cook. 

Sometimes you have to deal with unexpected hot oil spills and splatters. Sometimes your oil gets too hot and starts to burn.

Peanut oil is hailed as one of the best oils for deep frying due to its high smoke point. It is also one of the few oils that smell and taste great, which makes your cooking taste even better. But not everyone has access to peanut oil.

Maybe your local grocery store is out of peanut oil. Maybe you’re just allergic to peanuts. Either way, you need a peanut oil substitute. That’s why this article sums up all the possible cooking oil replacement options you can ever hope for.

These replacements are great for deep frying, sautéing, making confits, and basically every other culinary use for cooking oil. With all that being said, let’s help you find a great substitute for peanut oil.

A Quick Rundown on Peanut Oil

Peanut oil is also known as groundnut oil. It is a light yellow, sweet-smelling oil with a slightly nutty taste. 

It is made from pressing the seeds of the peanut plant to extract the oil. Peanut oil is very popular among Chinese and other Asian cuisines.

As mentioned before, it has a high smoke point of 225C (437F). This makes it ideal for deep frying, as the oil won’t burn. It is also commonly used for sautéing and stir-frying. Peanut oil is also special because it doesn’t retain the flavor of the food cooked in it, so it is great for reusing.

This kind of oil is rich in Vitamin A and E, as well as monounsaturated fats. It also has lots of antioxidants and ‘good’ fats that are great for your skin, hair, and nails.

There are four main variants of this oil:

Cold-Pressed Peanut Oil:

This kind of oil involves using crushing peanuts to produce the oil. The process uses very little heat, so the oil retains a lot of the signature nutty flavor. 

It also has most of its vitamins and nutrients intact. Is this peanut oil healthy? More so than many other oils.

Refined Peanut Oil:

Refined peanut oil is bleached and deodorized, a process that removes the allergenic parts of the oil. This makes it a safe option for people with peanut allergies. It is also commonly used for deep frying things like fries and fried chicken in restaurants.

Roasted or Gourmet Peanut Oil:

With a rich deep color, this kind of oil is made from roasting and isn’t refined. This gives it a more intense and complex flavor. As a result, it is used in stir-fries and confits to kind of infuse the peanutty flavor into foods.

Peanut Oil Blends:

Since peanut oil can be rather pricey on its own, some manufacturers mix it with cheaper oils like safflower or soybean. This kind of peanut oil isn’t as good as cold-pressed or roasted peanut oil as far as taste and quality go, but it is a good option for deep-frying in bulk.

10 Best Substitutes for Peanut Oil

In this section, you will find the best peanut oil substitutes, what they are best used for, and the products I suggest using for ideal results. So, let’s find out which peanut oil substitute you need in your pantry!

01. Almond Oil:

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Want something very rich in antioxidants, vitamins, and healthy fats? Almond oil is the ingredient of your choice. It is chock full of Omega-6 and Omega-9 fatty acids so it is pretty food for the heart as well.

Like peanut oil, it has a high smoke point (215C) so it is great for roasting, deep-frying, and stir-fries. Similarly, it also has a mild nutty taste, which adds excellent flavor to many dishes. Besides its use in cooking, it is also used in dressings and is drizzled over food as a finishing touch.

As well as cooking, almond oil is also used in skincare. The oil is light, which makes it a great moisturizer. It is also used as a hair oil as it softens and conditions the hair and scalp. 

When used in masks it softens and moisturizes dry skin on the face and body. It is also a carrier oil for more potent essential oils like tea tree or peppermint.

However, almond oil is pretty expensive and not accessible to anyone. It is available in both refined and cold-pressed forms.

Best for: Frying, sauteing, salad dressings, and roasting

Not Recommended for: People with nut allergies and those on a budget

Product Recommendations: La Tourangelle Almond Oil and BetterBody Foods Non-GMO Avocado Oil

02. Sunflower Oil:

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Sunflower oil is made by pressing the seeds of the sunflower plant to extract the oil. There are four kinds of sunflower oil and they are all high in linoleic or oleic acid. Also, this oil is rich in Vitamin E and Omega-6 fatty acids.

Once again, it is a good option for deep frying due to a very high smoke point (232C). It has a pretty neutral taste, which makes it good for all kinds of cooking, including baking, roasting, and sauteing.

Some research suggests that sunflower acid can reduce levels of blood cholesterol. However, studies are inconclusive and there isn’t much evidence to confirm this hypothesis. 

Also, although it has a high smoke point, sunflower oil isn’t stable at high temperatures. It may release toxic compounds when heated to high temperatures repeatedly, so reusing it for deep frying is a bad idea.

Unlike peanut or almond oil, sunflower is a neutral oil and doesn’t really have much of a flavor of its own. This makes it great for light and quick frying, as well as a substitute for melted butter in baking. 

Moreover, using it in cooking won’t alter the flavor of the food at all, so it is used in quick dressings and making mayonnaises.

Best for: Everyday cooking, baking, light frying, and sauteing

Not Recommended for: Deep frying

Product Recommendations: Safya 100% Pure Sunflower Oil and Baja Precious High Oleic Sunflower Oil

03. Walnut Oil:

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Walnut oil is a near-perfect substitute for peanut oil, in terms of flavor and taste. Made from walnuts, you can buy this oil in refined and cold-pressed varieties. Walnut oil has many health benefits and contains lots of healthy fats.

At the same time, it has Vitamin E, C, B1, B2, B3, and Niacin. It is also rich in minerals like magnesium, selenium, zinc, and phosphorus. 

These factors make it great for the body, as well as the skin and hair. As a result, cold-pressed walnut oil is used in many cosmetics and skincare products.

Because walnut oil is incredibly expensive, it isn’t wise to use it in things like deep frying or bulk cooking. Instead, it works best in salad dressings, drizzled over dips, and added to things that are already cooked or are eaten raw.

It has a rich and unique flavor, brushing over roasted fish or meat will give it a nutty and delicate flavor. Walnut oil is also great in dipping sauces and works particularly well in desserts and fruit-based dishes.

When heated to high temperatures this complex and pleasant flavor becomes quite bitter. As a result, it is best used raw or lightly warmed.

Best for: Dips, dressings, desserts, and brushed over freshly baked bread, fish, or meat

Not Recommended for: Deep frying and long cooking processes

Product Recommendations: Erbology Organic Cold-Pressed Walnut Oil and Naturevibe Botanicals Walnut Oil

04. Avocado Oil:

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This kind of oil is super trendy at the moment. Extracted from the pulp of the avocado fruit, it is crammed with healthy fats like oleic acid. As a result, it reduces the cholesterol levels in the blood and improves overall heart health.

Avocado oil also has lots of antioxidants, which makes it good for eyesight, hair, and skin as well. Like extra virgin olive oil, it is unrefined and has a mild taste. It has a very high smoke point, so it is good for things like roasting and frying.

Because it isn’t very flavored, it is close to a neutral oil, which means you can cook things like stir-fried noodles, vegetables, and tempura without changing any delicate tastes. Moreover, it is also good for dressings and sauces.

Avocado oil has a very rich and creamy texture, without being thick or cloying. It has an extremely high percentage of monounsaturated fats and Vitamin E. It is great for making things like mayonnaise, Hollandaise, and similar things. However, it is really pricey.

Best for: Deep and shallow frying, roasting, barbecues, dressings, sauces

Not Recommended for: Baking and flavored oils (like chili crisp or garlic oil)

Product Recommendations: BetterBody Foods Refined Non-GMO Cooking Avocado Oil and Primal Kitchen Avocado Oil

You may also like: Can You Freeze Olive Oil?

05. Canola Oil:

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Canola oil is one of the most common oils when used in cooking. Another name for this oil is rapeseed oil. It has a neutral flavor and is rich in monounsaturated fats, making it a relatively healthy option.

It has a lower smoke point when compared to peanut oil, but is still good for frying and roasting. Canola oil is highly processed, which makes many people think it is a rather unhealthy choice. 

The light flavor makes it very good for making infused or flavored oils. It holds onto flavors remarkably well, like garlic, rosemary, and chili flakes.

You can quite easily use canola oil in baking things like carrot cakes, as well as spongy castella cakes. This oil is very similar to conventional vegetable oil, especially in terms of flavor, smoke point, and use in cooking.

Also, canola oil is relatively inexpensive and can be found in almost any grocery store. If you want a more affordable alternative to peanut oil for frying, this is a great option.

Best for: Deep frying, regular cooking, baking, and dressings

Not Recommended for: Confits and vinaigrettes

Product Recommendations: Spectrum Organic Canola Oil and Mazola Canola Oil

06. Grapeseed Oil:

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With a pretty high smoke, grapeseed oil is a great substitute for peanut oil in most cases. This makes it a great option for deep frying, as well as things like pan-frying and everyday cooking. The oil is extracted from grape seeds that are a byproduct of wine-making.

Grapeseed oil is low in nutrients but has a pretty high level of Omega-6 fatty acids. Cold-pressed grapeseed oil is a better option as it involves minimal processing and oxidation. Also, grapeseed oil has lots of Vitamin E, which gives it a few health benefits.

Compared to many other oils mentioned in this list, it isn’t a very healthy option. However, it is a good option for cooking because it can withstand high temperatures and a pretty neutral taste.

However, grapeseed oil is pretty expensive, so using it for deep frying is pretty wasteful.

Best for: Pan-frying, sauteing, and regular cooking

Not Recommended for: Deep frying, sauces, and salad dressings

Product Recommendations: Pompeian 100% Light Grapeseed Oil and La Tourangelle Grapeseed Oil

07. Safflower Oil:

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This is yet another perfect replacement for peanut oil. It has an extremely high smoke point of 266C. 

To make this oil, the seeds of the safflower are crushed and the oil is extracted. It has a neutral taste, which makes it ideal for several different cuisines and recipes.

There are two main varieties of safflower oil, the high oleic and high linoleic variants. The monounsaturated variant of safflower oil is great for deep frying and stir-frying at high temperatures as the oil is pretty stable and can withstand high temperatures.

It is also a good ingredient for regular cooking and even baking. For every ½ cup of solid butter or shortening, use 1/3^rd cup of the oil. This is a good choice for cakes and some kinds of bread.

The polyunsaturated form of safflower is a better option in salad dressings and other raw recipes. Because the oil has no flavor of its own, it is good for light and delicate dishes as there won’t be a clash in flavors.

Best for: Deep drying, everyday cooking, baking, and salad dressings

Not Recommended for: Mashed potatoes and dipping sauces

Product Recommendations: Hollywood Safflower and Daana Organic Safflower Oil

08. Sesame Oil:

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If that dense, nutty taste is what you are after, sesame oil is a good alternative. The flavor profile is very similar to that of peanut oil, and sesame oil is very popular in East Asian cuisines.

Sesame oil comes in light and dark varieties. Light sesame oil has a high smoke point, making it good for cooking and frying. 

Dark sesame oil, made from roasted sesame seeds, has a more intense flavor and a low smoke point. It loses flavor when heated, so it is unsuitable for high-temp frying.

Instead, it is best for quick stir-fries, Asian-style salads, dipping sauces, or drizzled over dumplings and fried meats. Because the flavor can get lost in complex dishes cooked over a long time, it is best to use sesame oil in raw or lightly heated form.

Unlike many of the other oils mentioned here, sesame oil doesn’t have much to offer in terms of vitamins and minerals. However, it contains lots of fatty acids and antioxidants, as well as phytosterols.

Best for: Salads, stir-fries, dipping sauces, and raw dishes

Not Recommended for: Deep frying and desserts

Product Recommendations: Kadoya Sesame Oil and OTTOGI Premium Roasted Sesame Oil

09. Vegetable Oil:

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Widely used in cooking, vegetable oil is inexpensive and available pretty much everywhere. Vegetable oil is actually a blend of oils extracted from different plants or vegetables. 

Because of this, the ratio of monounsaturated, polyunsaturated, and saturated fats differs depending on the blend used by different brands.

To keep things somewhat healthy, avoid using vegetable oil with over 20mg of saturated fats per 100 grams. Either way, vegetable oil isn’t as healthy as canola or safflower. However, it is super convenient to use for pretty much all kinds of cooking, especially frying and roasting as it has a high smoke point.

This oil also has a very neutral taste, which makes it great for everyday cooking. However, vegetable oil is hard to reuse after deep frying as it retains a lot of the smells and flavor of the food you just fried.

The main disadvantage of using vegetable oil is that you have no idea what is in it. As a result, you can’t control exactly what you are consuming. There are also great alternatives to vegetable oil for cooking.

Best for: Frying, regular cooking, baking, and salad dressings

Not Recommended for: Any recipe that requires an oil with its own flavor

Product Recommendations: Amazon Happy Belly Vegetable Oil and WESSON Pure Cholesterol Free Vegetable Oil

10. Soybean Oil:

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If you need to deep fry large batches of chicken or things like fritters and don’t want to use peanut oil, soybean oil is your next best bet. It is heat stable and has a high smoke point (238C) so it can withstand super-hot temperatures without any change in flavor.

The oil is extracted from the seeds of the soybean plant and doesn’t have much of a strong flavor on its own. Combined with the high smoke point, these features make soybean oil extremely versatile so you can use it for all sorts of cooking.

Soybean oil has also been linked to benefits for the teeth, bones, and even the heart. However, it is also a very rich and refined oil that has lots and lots of Omega-6 fats, so it should be consumed in moderation.

It also has plenty of Omega-6 fats, which reduces inflammation and can prevent chronic diseases. Soybean oil can be easily used to replace sunflower, safflower, canola, and vegetable oil and used for cooking and baking.

Best for: Frying, regular cooking, baking, and sauteing

Not Recommended for: Salads and dipping sauces

Product Recommendations: Healthy Harvest Non-GMO Gourmet Soybean Cooking Oil and Wellsley Farms Soybean Oil

Peanut Oil vs. Canola Oil

While canola oil is a decent stand-in for peanut oil, there are a couple of key differences between the two, besides how they are sourced and extracted. We’ll look at a few of these differences here.

Smoke Point:

Peanut oil has a pretty high smoke point of 225C (437F). On the other hand, canola oil has a slightly lower smoke point of 205C (400F). Either way, both can be safely used for deep frying and sauteing.

Fat Content:

Canola oil has a very high percentage of monounsaturated fat. It is 62% monounsaturated fat, along with 31% polyunsaturated fat, and just 7% saturated fat. This makes it comparatively healthy, as far as oils go.

However, peanut oil has a higher proportion of saturated fat. In total, it has 18% saturated fats, making it a tad bit unhealthier than canola oil. It also contains 48% monounsaturated fat and 34% polyunsaturated fat.

Flavor:

Peanut oil has a roasted, deep peanut flavor that is pronounced but not very strong or overpowering. This makes it a great choice for sauteing, stir-fries, and even deep-frying, as it adds a bit of dimension to fried goodies, without altering the taste.

Peanut oil is also good for salads, and in dipping sauces and marinades, as it adds flavor to vegetables and raw ingredients.

On the other hand, canola oil has a neutral flavor so it can be used in pretty much any kind of cooking. It works best for deep frying, braising, grilling and roasting, and everyday cooking. You can even use it for baking.

Frequently Asked Questions

Below you’ll find answers to questions home cooks tend to have about peanut oil substitutes.

01. Is Peanut Oil Healthy?

Although peanut oil has a significant amount of saturated fats, it also has lots of monounsaturated fats. It is also rich in vitamins and minerals, so it is pretty healthy when consumed in moderation.

02. Is Peanut Oil Bad for Me?

Peanut oil is unhealthy when eaten frequently, as it can result in inflammation and high cholesterol levels.

03. Can I Substitute Peanut Oil for Vegetable Oil?

Yes, peanut oil is a good alternative for vegetable oil, especially as there won’t be any noticeable change in flavor for most cooking.

04. Can I Substitute Olive Oil for Peanut Oil?

Olive oil only works as a peanut oil substitute for stir-fries, shallow or pan-frying, and regular cooking. It isn’t a good idea to use olive oil for deep frying as it has a lower smoke point.

05. Can I Substitute Peanut Oil for Butter?

If a recipe calls for melted butter, you can replace it with peanut oil.

06. How Can I Make Peanut Oil from Scratch?

• Start with a couple of cups of fresh peanuts, with their shells and peels removed.
  
• Put the peanuts in a bowl and fill with boiled warm water and soak for 15 minutes.
  
• Drain water and then blend peanuts in a blender until very smooth.
  
• If the paste gets too stiff, add 1-2 tbsp of warm water.
  
• Pour the paste into a sterilized airtight container, cover it, and put it in the fridge.
  
• Let it sit, undisturbed for one or two days to let the oil rise to the top.
  
• Strain through a fine sieve a couple of times to separate the oil from the peanut paste. There should be no trace of solid peanuts in the oil. Store in a dark container and keep it in a cool and dry place.

07. Does Peanut Oil Have Taste?

Cold-pressed peanut oil has a very mild nutty flavor, while roasted peanut oil has a stronger flavor.

08. Is Peanut Oil Good for Baking?

Using a touch of peanut oil for baking will infuse your baked goods with a nutty taste. However, you shouldn’t replace softened butter with peanut oil when baking.

09. Which Peanut Oil is Best?

For deep frying, cold-pressed peanut oil is the best. But if you are looking for something to drizzle over dumplings, fritters, salads, or dipping sauces without cooking, roasted or gourmet peanut oil is a better option.

Epilogue

Peanut oil is a great cooking ingredient, especially in Asian cuisine. It has lots of vitamins and minerals, a high smoke point, and great flavor which makes it ideal for cooking. However, a lack of peanut oil shouldn’t stop you from deep frying or making fancy salad vinaigrettes.

So the next time you don’t feel like making a trip to the other side of town, just use a peanut oil substitute mentioned here. No one will know the difference!