Is It Possible to Cook With Olive Oil Instead of Vegetable Oil? Experts Weigh In

Olive oil has sparked a lot of conversations recently, and for good reason—it’s a key component of the Mediterranean diet and is widely regarded as one of the healthiest oils for cooking. However, in the United States, it’s not the go-to choice for cooking oils. That title goes to soybean oil, which is the most commonly used vegetable oil. While most products labeled as 'vegetable oil' are actually made from 100% soybean oil, the term can also refer to oils like canola, rapeseed, and others. If you’re a fan of olive oil, you might be wondering: Can you swap olive oil with vegetable oil in cooking? Here’s a breakdown of the different oils and whether they can be used interchangeably.

What Exactly Is Vegetable Oil?

The term 'vegetable oil' is quite broad, encompassing a wide range of oils derived from plants. These oils can include canola, sunflower, grape seed, corn, and more, with soybean being the most commonly used variety.

While olive oil comes from olives, which are technically classified as fruit, it is distinct from vegetable oil. The two oils, despite both being plant-based, differ significantly in their origin and composition.

Olive Oil vs. Vegetable Oil: What’s the Difference?

Though both oils are widely used, there is a notable difference between olive oil and vegetable oil. As Emily Lycopolus, the author of *Olive Oil and Vinegar Lovers Cookbook*, explains, these oils have distinct characteristics that set them apart.

Processing

Virgin olive oil (VOO) and extra virgin olive oil (EVOO) are similar to fresh fruit juices, according to Lycopolus. Both are made without the use of chemicals or heat, relying instead on mechanical extraction to preserve their natural flavors and nutrients. Olive oil, derived solely from olives, has been in use for thousands of years.

In contrast, vegetable oil undergoes heavy refinement. Lycopolus points out that vegetable oils require chemical extraction and bleaching before they can be safely consumed. This process makes vegetable oil a highly processed food, one that has been around for less than 200 years.

Nutrition

Olive oil is well-known for its many nutritional benefits. When compared to 31 other edible oils, VOO scored perfectly, ranking as the most nutritious. Packed with monounsaturated fatty acids (MUFAs), olive oil is a great source of healthy fats. It also contains powerful antioxidants called polyphenols, which research suggests may help reduce the risk of various diseases.

Vegetable oil is often promoted as a heart-healthy alternative to butter and margarine due to its lower saturated fat content. Soybean oil, in particular, has been linked to lower cholesterol and a reduced risk of heart disease. However, it is less nutritious than olive oil, containing fewer beneficial fatty acids and antioxidants.

Flavor

Olive oil is known for its unique flavor, which adds depth and richness to dishes, according to Ersilia Moreno, owner of Olive Oil of the World. 'Olive oil doesn’t just provide fat—it elevates the flavor of the food,' she says. The taste of olive oil can differ based on its variety and quality. 'Some are bitter and spicy, others are buttery, and some even have a tropical flavor,' says Lycopolus.

Vegetable oil is famous for its neutral flavor. While it lacks the richness of olive oil, its neutrality is beneficial when you want other ingredients' flavors to stand out, explains Keiry Palma, an instructor at the Institute of Culinary Education.

Smoke Point

The smoke point refers to the temperature at which an oil begins to emit smoke. This is crucial because it marks the moment when the oil starts breaking down, potentially creating harmful compounds in the process.

According to the North American Olive Oil Association, EVOO has a smoke point ranging between 350 and 410 degrees Fahrenheit.

With a higher smoke point of up to 450°F, vegetable oil is more adaptable for cooking at both medium-high and lower heats, leading some to claim that it offers greater versatility.

Is it possible to substitute olive oil for vegetable oil in cooking?

Olive oil is a common ingredient in salad dressings and other raw dishes. But is it suitable for cooking? Moreno confirms that it is. She emphasizes olive oil's versatility, explaining that it can be used for sautéing and roasting. In fact, you can even deep-fry with olive oil, as it doesn’t burn and enhances the flavor of fried foods. The ideal frying temperature is between 325 and 375°F.

If you've been told that olive oil should only be used for low-heat cooking due to its 'low smoke point,' you may hesitate to cook with it. The fear is that high temperatures can make olive oil unstable and reduce its health benefits. However, Lycopolus debunks this myth, clarifying that EVOO is highly stable and can withstand heat up to around 400°F, making it safe for high-heat cooking.

Substituting vegetable oil with olive oil in your cooking can bring out better flavor and improve the nutritional profile of your dishes. As Lycopolus states, 'Olive oil has a wide range of flavors, and can really enhance a recipe.' Thanks to its healthy fats and antioxidants, olive oil can also provide your meals with an extra nutritional boost, as noted by Moreno.

Can You Replace Vegetable Oil with Olive Oil for Baking? 

Moreno confirms that you can definitely bake with olive oil. Whether you're using a pre-packaged mix or baking from scratch, olive oil is a great choice. Just ensure the recipe specifies a liquid fat, as Moreno advises. 

How about the bold taste of olive oil in baked goods? You can definitely use it to your benefit. Palma explains, 'The distinct, fruity flavor of olive oil adds complexity to baked goods, unlike the neutral taste of fats like butter and vegetable oil.' Olive oil even complements certain dessert flavors, particularly chocolate. Moreno adds, '[Olive oil] elevates chocolate with its richness and moistness,' making it an excellent fit for brownies and chocolate cake.

Olive oil also enhances the texture of baked goods. As Palma points out, 'With olive oil, you can make moist, slightly dense, and tender cakes.' It’s also perfect for quick breads, cookies, and savory items like focaccia, pizza, and quiche.

On the other hand, the opposite isn't always true: 'You shouldn’t substitute vegetable oil for olive oil as it might cause you to miss out on essential flavors, and your dish might feel incomplete,' explains Lycopolus.

What Is the Ideal Ratio?

When replacing vegetable oil with olive oil, a general 1:1 ratio is recommended, according to Moreno. This means that one cup of vegetable oil would equal one cup of olive oil. However, depending on the flavor intensity, you might need to use less olive oil. 'You might want to decrease the olive oil slightly as its taste can be more potent compared to the neutral flavor of vegetable oil,' suggests Palma.

Which Oil Should You Choose?

'Extra virgin olive oil (EVOO) is the best option,' says Moreno. 'It’s not refined using heat or chemicals, offers numerous health benefits, and enhances the flavor of any dish,' she adds. According to her, when you have high-quality olive oil, you don’t need any other oil. Her key piece of advice? 'Pick a premium olive oil and use it while it’s still fresh—this is its purpose.'