Learn how olive oil and vegetable oil compare, plus when to use one over the other.
Key Takeaways:
When you walk down the cooking aisle at the grocery store, you’ll probably see bottles of olive oil and vegetable oil sitting side by side. Both are common ingredients in kitchens around the world, but they aren’t the same.
People often compare the two because they’re both used for cooking, baking, and frying. But the truth is, they each have their own strengths and weaknesses.
In this article, we’ll discuss the differences between olive oil and vegetable oil. By the end, you’ll know when to reach for olive oil, when vegetable oil might be the better choice, and whether you can swap them in recipes.
Olive oil comes from the small fruits of olive trees and has been used for thousands of years in cooking, medicine, and skincare. Today, it’s one of the most popular oils in the world.
To make olive oil, olives are crushed and pressed to release their natural oils. This can be done by physical pressing or other processes that separate the oil ❶. How it’s made affects its flavor, quality, and health benefits.
There are several types of olive oil. Extra virgin olive oil (EVOO) is the boldest, with a fruity, peppery, or slightly bitter taste, often used in salads, dips, or drizzled over food. Virgin olive oil has a gentler, milder flavor that works well when you want olive oil taste without being too strong.
Refined olive oil goes through extra processing, giving it a lighter flavor and color, and also the highest smoke point among the three. It’s useful when a neutral oil is preferred for higher-heat cooking.
Related: Olive Oil Substitutes
Vegetable oil is popular in cooking because it’s affordable and widely available. Unlike olive oil, which is made from just one fruit, vegetable oil can be made from many different plant seeds.
Common sources include soybeans, corn, sunflower seeds, and canola. Sometimes, companies even mix different oils together to make a blended vegetable oil.
To make vegetable oil, seeds are usually crushed and pressed to release the oil. After that, the oil goes through a process called refining.
Refining cleans and purifies the oil, which gives it a light color, smooth texture, and very mild taste. Because of this, vegetable oil doesn’t have a strong flavor, so it blends well into many recipes.
Related: Vegetable Oil Substitutes
Olive oil and vegetable oil each have their own strengths, but choosing between them means understanding how they differ. They’re not the same when it comes to flavor, smoke point, health benefits, and how they perform in cooking methods like baking and frying. Because of these differences, one oil might be the better choice in certain situations.
Let’s look deeper into their differences:
Olive oil, especially extra virgin olive oil, has a rich, bold flavor that can taste fruity, peppery, or slightly bitter. Use it when you want the oil to add character to your food, such as in salad dressings, dips, or drizzling over cooked dishes.
Vegetable oil, on the other hand, has a very neutral taste. Since it doesn’t add much flavor to food, feel free to use it for recipes where the oil should blend in. If you want your dish to taste the same without any extra flavor from the oil, vegetable oil is usually the safer choice.
Olive oil’s smoke point varies by type. Extra virgin olive oil (EVOO) has a smoke point of at least 325°F, while virgin olive oil is around 390°F. Refined olive oils can handle higher heat, up to about 465°F.
Vegetable oil has a smoke point of roughly 400°F, which makes it similarly stable for high-heat cooking — so for frying or searing, refined olive oil and vegetable oil are largely interchangeable.
Related: Cooking Oil Smoke Points
When it comes to health benefits, olive oil is rich in monounsaturated fats and antioxidants like polyphenols, which have been linked to heart health and lower inflammation.
Inflammation is the body’s natural response to injury or illness, but when it lasts too long, it can raise the risk of problems like heart disease, diabetes, and arthritis. This is one reason olive oil is a key part of the Mediterranean diet, which is often praised for supporting health ❷.
Vegetable oil also provides healthy fats, but the kind depends on the source. For example, soybean oil is high in omega-6 fatty acids, which are important in small amounts but can be harmful if eaten in excess without enough omega-3s ❸. Because vegetable oil is refined, it usually has fewer antioxidants compared to olive oil. Clearly, olive oil is the winner.
Vegetable oil is the go-to choice for baking. Baking usually requires a neutral oil so it doesn’t change the flavor of the recipe. This is why vegetable oil is often preferred — it blends in without adding any extra taste, so that the sweetness or spices in cakes, muffins, and cookies will stand out.
EVOO can also be used in baking, but keep in mind that it will add a slight olive taste to your baked goods. Some people enjoy this, especially in recipes like bread, brownies, or citrus cakes, where the flavor can complement the other ingredients. If you want to try olive oil in baking, extra light or refined olive oil usually works best because of its milder taste.
Related: The Best Oils for Baking
Frying is one area where the differences between these oils become clear. Extra virgin olive oil, with its lower smoke point, is best for shallow frying or pan-frying at medium heat, adding extra flavor to foods like eggs, vegetables, or fish.
For higher-heat frying, such as deep frying, both refined olive oil and vegetable oil are better choices. They have higher smoke points and neutral flavors, so you can fry foods like chicken, French fries, or doughnuts without worrying about the oil breaking down or tasting bitter.
Neither oil is “better” in every situation. Olive oil shines when health and flavor are priorities, while vegetable oil is more practical for high-heat cooking and neutral taste. Both have their own unique strengths, and the best choice depends on how you plan to use them.
Usually yes — use a 1:1 swap — but think about flavor and heat. Olive oil and vegetable oil have similar fat content, so they’ll perform the same way in most recipes when it comes to texture and moisture.
The main differences are in taste and cooking method. Extra virgin olive oil can add a rich, fruity, or peppery note depending on the variety, while refined olive oil is milder and more neutral, similar to vegetable oil.
Heat matters too: extra virgin olive oil works well for medium-heat cooking and baking, while refined olive oil and vegetable oil are better choices for very high-heat methods like deep frying, since they have higher smoke points and won’t break down or alter the flavor of your food.
There’s truly an oil for every need. As we’ve learned, olive oil and vegetable oil are unique in their own ways. Keep both in your kitchen, so you’re covered for any situation.
But here’s the exciting part. You don’t have to choose just one. Algae cooking oil from Algae Cooking Club has a 535°F smoke point, beating vegetable oil for high-heat cooking. It’s rich in heart-healthy oleic acid, reduces inflammation, and has a neutral flavor—giving you health, performance, and versatility in one bottle.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
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