Blog Nutrition Olive Oil vs Vegetable Oil: Which is the Healthier Choice?

Olive Oil vs Vegetable Oil: Which is the Healthier Choice?

Healthy cooking tends to be a touchy and often confusing topic for many, especially when it comes to choosing the right cooking oil. You’ve probably heard of the negative effects of some oils, and wonder whether you could be worsening your health by consuming them. Luckily, understanding the basic properties, nutritional content, and health benefits of different oils can make your next purchase simpler. 


Today, let’s look into the age-old debate: Olive Oil vs Vegetable Oil – Which is the Healthier Choice? Both these oils are commonly used in kitchens worldwide, but which one should you reach for next time you’re sautéing veggies or whipping up a salad dressing? The answer lies not in the taste alone, but in their – nutritional profiles, effects on heart health, and how they react under heat. 

This article aims to shed light on these aspects and help you make a healthier choice for your culinary needs. Let’s dive right in.

What Is Olive Oil?

As it name suggests, this oil is extracted from olives through a process typically involves pressing and extraction. It’s a staple in Mediterranean cuisine and is often used for frying or as a salad dressing and even for baking. It comes in different forms such as extra virgin, virgin, and refined

Extra virgin olive oil is considered the highest quality type. It’s made from pure, cold-pressed olives. On the other hand, virgin and refined oils are usually the outcome of blending cold-pressed and processed oils.

Olive oil has high levels of monounsaturated fatty acids and antioxidative substances. As a result, it can be quite beneficial for health. Studies have suggested that diets rich in olive oil are associated with lower rates of heart disease, stroke, and diabetes (4).

In addition to its culinary uses, olive oil is also used in cosmetics, pharmaceuticals, and soaps, and has been traditionally used for its medicinal characteristics. It’s a versatile oil with a rich history dating back thousands of years.

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What Is Vegetable Oil?

Vegetable oil is a broad term for a category of oils derived from the seeds of different types of plants, including corn, sunflower, safflower, soybean, and canola. These oils are typically used in cooking and baking due to their neutral flavor, high smoke point, and versatility.

The extraction process usually involves pressing or crushing the seeds or nuts of the plant to extract the oil. Some vegetable oils, such as canola or soybean oil, may also undergo a refining process to remove impurities, improve shelf life, and increase their smoke point.

In terms of nutritional content, vegetable oils are high in fat, specifically unsaturated fats, which are considered to be heart-healthy. They also contain essential nutrients like vitamins E and K (3). However, the specific nutrient composition can vary depending on the type of vegetable oil.

What Is The Best: Olive Oil Vs Vegetable Oil?

When it comes to determining the healthier choice between olive oil and vegetable oil, numerous factors come into play:

Nutritional Profile: Olive Oil vs Vegetable Oil

When comparing the nutritional profile of olive oil and vegetable oil, both are healthy choices. 

Olive oil is rich in monounsaturated fats, especially oleic acid that’s known for boosting heart health. When these fats replace saturated fat in the diet, they may help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL), reducing the risk of heart disease (4).

In addition, olive oil contains antioxidants, such as vitamin E and polyphenols, which may protect the body against cell damage from free radicals (4).

In comparison, vegetable oil, is a blend of various oils like soybean, corn, canola, and sunflower.

It contains mono- and poly-unsaturated fats, which may reduce the risk of heart disease when they replace saturated fats in the diet. Vegetable oils also contain antioxidants like vitamin E and others. DIfferent vegetable oils have different fatty acid and micronutrient profiles, but they are all considered healthy fat sources. 

Therefore, from a nutritional standpoint, both olive oil and vegetable oil are healthy choices. .

Cooking Uses: Olive Oil Vs Vegetable Oil

In terms of cooking uses, both oils have their unique benefits. Olive oil, particularly extra virgin olive oil, has a distinct flavor that enhances the taste of dishes. It’s perfect for drizzling over salads, using in marinades, or for low to medium heat cooking.

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However, its smoke point – the temperature at which an oil starts to smoke and break down – is lower than some vegetable oils, meaning it may not be the best choice for high-heat cooking or deep frying.

Vegetable oil, due to its neutral taste and higher smoke point, is often preferred for baking, frying, and other high-heat cooking methods. It doesn’t impart any flavor to the food, allowing the taste of the ingredients to shine through.

So, in terms of versatility in cooking, vegetable oil might have a slight edge.

Health Impact: Olive Oil Vs Vegetable Oil

When it comes to the impact on health, olive oil gets a lot of attention for good reason, but other vegetable oils can have a big impact as well, often on a lower budget.

Research has consistently shown that diets rich in olive oil can provide numerous health benefits. These include reducing the risk of heart disease, lowering blood pressure, and controlling blood sugar levels (4).

The antioxidants present in olive oil also have anti-inflammatory properties and may even help reduce the risk of certain types of cancer (4).

Vegetable oil also contains heart-healthy unsaturated fats and antioxidants. The important point about reducing the risk of heart disease is that research has shown benefits when you replace saturated fats in the diet with unsaturated fats. This can be from olive oil or any other type of vegetable oil.  

Some people cite concerns about the higher proportion of omega-6 fatty acids compared with omega-3 fatty acids in many vegetable oils. (3). While both are essential fatty acids, the typical Western diet is already high in omega-6 and low in omega-3, so people worry that consuming large amounts of vegetable oil will exacerbate this imbalance and contribute to inflammation. The major sources of omega-6 fatty acids in the Western diet are ultra processed foods, fast foods, and deep fried foods. Limiting these is probably a good idea, rather than worrying about the omega-6 content of the heart-healthy vegetable oil you use to cook with. 

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Why Do Chefs Use Olive Oil Instead of Vegetable Oil?

Chefs often prefer using olive oil over vegetable oil for several reasons. First, olive oil is known for its rich, distinct flavor that can enhance the taste of various dishes. Unlike vegetable oil, which has a relatively neutral flavor, olive oil adds a unique depth and complexity to the food.

Second, while olive oil does have a lower smoke point compared to some vegetable oils, it’s still suitable for many cooking applications, including sautéing and stir-frying.

It’s important to note though, that extra virgin olive oil is best used for low and medium heat cooking, or in dressings and marinades, to preserve its flavor and nutritional profile.

On an end note, olive oil is versatile and can be used in a variety of culinary applications, from traditional cooking methods to baking. It can effectively be used as a substitute for vegetable oil in most recipes, but it does impart a distinct flavor that is not appropriate for every dish. Most chefs use different oils and other fats depending on the specific application or recipe. 

However, the choice between olive oil and vegetable oil ultimately depends on the specific requirements of the recipe and personal preference.

olive oil instead of vegetable oil

Can I Use Olive Oil Instead Of Vegetable Oil?

Yes, you can use olive oil as a substitute for vegetable oil in many cooking scenarios. However, there are a few factors to consider.

The Flavor Of Your Dish

Olive oil has a distinct flavor which can alter the taste of your dishes, especially if the recipe calls for a large amount of oil. If you’re making a dish that requires a neutral-tasting oil, like certain baked goods or Asian cuisine, vegetable oil might be a better choice.

Which Type Of Olive Oil Are You Using?

Extra virgin olive oil has a lower smoke point (the temperature at which an oil starts to smoke and break down) compared to many vegetable oils, which means it’s not suitable for high-heat cooking methods like deep-frying. On the other hand, refined or light olive oils have a higher smoke point and can work for more types of cooking, including frying.

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The Cost Of Olive Oil

While olive oil is generally touted as healthier than most vegetable oils due to its high levels of beneficial compounds, it’s also more expensive. This means your budget might be a consideration when deciding whether to use olive oil instead of vegetable oil. Vegetable oil is still a healthy fat and you shouldn’t feel bad about choosing it over olive oil to save money.

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What Is The Healthiest Oil To Cook With?

When deciding on the healthiest oil to cook with, it’s important to consider factors such as the oil’s heat stability, nutritional content, and flavor. Here are some of the top choices:

Olive Oil

Olive oil is certainly one of the healthiest oils to cook with due to its high content of beneficial compounds. Extra virgin olive oil stands out for having high quantities of polyphenols; compounds that have been linked to heart health (4). Its distinctive flavor makes it ideal for many uses including salad dressings and marinades, but it also performs well in sautéing, roasting, and even some baking.

Avocado Oil

Avocado oil has a high smoke point. This makes it a great option for high-heat cooking methods like frying and sautéing. It’s also rich in heart-healthy monounsaturated fats and vitamin E (1). Plus, it has a neutral flavor that won’t get in the way of your dishes’ original taste profile.

Canola Oil

Canola oil is another versatile option with a high smoke point and a mild flavor. It’s also a good source of monounsaturated fats. Additionally, it contains omega-3 fatty acids, which are known for their anti-inflammatory properties and benefits to heart health (3).

Read more: Canola Oil vs Olive Oil: Which Is Healthier?

Sesame Oil

Sesame oil has a distinct flavor that can enhance a variety of dishes, especially Asian cuisine. It’s rich in monounsaturated and polyunsaturated fats and contains two unique compounds — sesamol and sesamin — which have been linked to several health benefits (3).

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Peanut Oil

Peanut oil is another oil with a high smoke point, making it suitable for frying and high-heat cooking. Its strong flavor may be more suitable for certain dishes and not others.

Flaxseed Oil

Flaxseed oil stands out for its high omega-3 fatty acid content. However, it’s not suitable for cooking because it has a low smoke point.For best results, use it in cold dishes like salad dressings or drizzled over finished dishes.

Olive oil vs canola oil

Frequently Asked Questions

Is It OK To Cook With Olive Oil Everyday?

Yes, it’s perfectly fine to cook with olive oil every day.

Olive oil is extremely healthy and loaded with beneficial fatty acids and powerful antioxidants. It’s a dietary staple in many parts of the world, especially in Mediterranean countries where people traditionally tend to have lower rates of heart disease.

However, keep in mind that olive oil does have a lower smoke point than some other oils, so it’s not the best choice for high-heat cooking methods like deep frying.

Is Frying In Olive Oil Unhealthy?

Frying in olive oil is not inherently unhealthy. However, it’s important to consider the smoke point – the temperature at which an oil starts to smoke and break down.

Olive oil has a relatively low smoke point compared to some other oils, so it may not be the best choice for high-heat cooking methods like deep frying. When oil is heated beyond its smoke point, it can start to produce harmful compounds.

That said, extra-virgin olive oil stands up well to heat due to its monounsaturated fatty acid and phenolic content.

What Is The Healthiest Frying Oil?

The healthiest oils for frying are those with a high smoke point and a good balance of fats.

Refined vegetable oils tend to have the highest smoke points. Look for an oil with a smoke point at least 50 degrees above your intended frying temperature.  

The Bottom Line

Both olive oil and vegetable oils are sources of healthy fat, and may provide health benefits when they replace saturated fat in the diet. Other considerations such as smoke point, flavor, and budget play a role in determining whether olive oil or another vegetable oil is the right choice for you.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Avocado Oil: Characteristics, Properties, and Applications (2019, 
  2. Dietary Polyunsaturated Fatty Acids and Inflammation: The Role of Phospholipid Biosynthesis (2013, 
  3. Studying the Evaluation Model of the Nutritional Quality of Edible Vegetable Oil Based on Dietary Nutrient Reference Intake (2021, 
  4. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018 (2019, 
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