Find out when you’re able to make the swap plus how they stack up nutritionally.
Picking an oil for your recipe depends on several factors.
Are you whisking together asalad dressing, makingfried rice, or baking acake?
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The answer is yes but not all the time.
Read on to find out when you shouldand shouldn’tsubstitute olive oil for vegetable oil.
What Is Olive Oil?
Olive oil is made by mechanically crushing or grinding olives to extract their oil.
What Is Vegetable Oil?
Olive Oil vs.
Vegetable OilWhich Is Healthier?
Extra-virgin olive oil has a higher proportion of beneficial monounsaturated fats, and less polyunsaturated and saturated fat.
Oleuropein might also protect against diabetes.
Nutrition Information for Extra-Virgin Olive Oil vs.
The swap is a 1:1 ratio, so there’s no math involved.
Frequently Asked Questions
What can you use instead of vegetable oil in a cake mix?
“Extra-virgin oils that have a spicy flavor profile can be excellent with chocolate cakes.
Fruitier ones pair very well with citrus.”
The short answer is yes.
She shared that “the acidity of the oil is tied to the smoke point.
The lower the acidity, the lower the impurities and the higher the smoke point.
Depending on the quality of the olive oil, some can even go up to 480F.”
Many olive oils don’t list their acidity, so it’s best to trust your eyes.
If the answer is yes, go ahead.
Otherwise it’s best to opt for an oil with a more neutral flavorthink canola or avocado oil.
Yes, you could use olive oil instead of vegetable oil formarinades.
Yes, you might use olive oil instead of vegetable oil for making dressing.
Deep-frying occurs at 350F to 375F so, technically, olive oil can be used for deep-frying.
