Can I Substitute Coconut Oil For Olive Oil
If you’re running out of olive oil and have coconut oil at hand, you can use coconut oil as an alternative to olive oil. Since they both are neutral oil, rich in fats, and have a higher smoke point, they can be used as substitutes for each other. Use a 1:1 ratio for any recipe.
Because extra virgin olive oil has bold, sometimes bitter flavors, it is not a great substitute for coconut oil in sweet baking recipes like cookies, breads, and cakes. Extra virgin olive oil is generally considered to be more healthful, because it is significantly lower in saturated fat, significantly higher in healthy fats, and contains a higher amount of nutrients. In fact, several studies of the Mediterranean diet, which is high in extra virgin olive oil, have shown that including it has many benefits, such as possibly reducing the effects of aging, improving cardiovascular health.
If you have a recipe that calls for cooking with little to no heat (like salad dressings or pesto), you may want to replace extra virgin olive oil with coconut oil. If you are looking to make baked goods using coconut oil, then butter is a better alternative…A 1 for 1 replacement for olive oil is coconut oil. While technically, you could replace olive oil for coconut oil in baking, since butter has similar texture when coconut oil is melted, and both are plant-based, I would not recommend this because of the flavour profile of olive oil.
Baking a meal with small amounts of oil should function similarly whether using coconut or olive oil. While coconut oil can be used in place of it if necessary, olive oil is a healthier choice for cooking, baking, or sauteing foods. The sweet taste of coconut oil complements the sweetness of baked goods such as brownies, cakes, and cookies, something that olive oil cannot. While olive oil is liquid at room temperature, coconut oil is more like a soft solid (similar to butter), making coconut oil a popular choice for things like spreading and shortening.
Because it is solid at room temperature because of its high saturated fat content, coconut oil is not a perfect ingredient in recipes that are cold or room temperature, such as dressings or marinades. Coconut oil is becoming a trendy ingredient pushed as having health benefits especially for the keto or paleo diets, but health experts note that you should take care when consuming too much coconut oil as it can potentially increase your cholesterol levels. Avocado oil is a great substitute for coconut oil, as it is gotten a neutral taste (and does not disrupt the other flavors in your food) and is also cheaper than avocado oil.
Grapeseed oil has a high smoke point and a neutral taste, so it pretty much replaces all the times vegetable oils. This oil has a high smoke point up to 230 degrees Celsius, making it very suitable for cooking, including frying.
| Types | Difference |
| Extra Virgin Olive Oil | extra virgin olive oil has bold, sometimes bitter flavors, it is not a great substitute for coconut oil in sweet baking recipes like cookies, breads, and cakes. It is generally considered to be more healthful, because it contains a higher amount of nutrients |
| Grape Seed Oil | Grapeseed oil has a high smoke point and a neutral taste, so it pretty much replaces all the times vegetable oils. This oil has a high smoke point up to 230 degrees Celsius, making it very suitable for cooking, including frying |
| Coconut Oil | Coconut oil has a mild coconutty taste. Coconut oil may have the incredible ability to protect your skin from sun damage and oxidation, may aid in the reduction in pore size, and may work as an astringent for improving elasticity, possibly eliminating signs of ageing |
Another aspect that needs to be considered is how well each of these oils holds up to heat when using them for cooking. Apple sauce has lots of moisture, so this would substitute for coconut oils moisture, however, there may sometimes be too much moisture, and baked goods may end up being a bit spongy. The high levels of Omega-3 fatty acids also make it a popular cooking oil for people who want to keep heart health and avoid using butter or canola oil when making food.
The fatty acids in this oil may help reduce cholesterol levels, possibly protecting heart health, and possibly reducing the risk of chronic diseases. Something that makes olive oil and avocado oil so similar is that both are high in the heart-healthy oleic acid, another unique monounsaturated omega-9 fatty acid. Including a healthy olive oil in your diet is a wise choice, as it may actually help to lower both total cholesterol and lower-density lipoprotein (LDL) cholesterol levels, which may, in turn, reduce the risk of heart disease. While olive oil might not be the best choice for baked goods (due to its stronger taste), it is a great butter to use in cooking, sauteing, grilled, and for homemade salad dressings and marinades.
Coconut oil contains approximately six times the saturated fat as olive oil, almost meeting the American Heart Associations recommendations for approximately 13 grams a day. Canola oil also contains the lowest amounts of saturated fat and trans fats, when compared with many other cooking oils.
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Coconut oil substitute choices are preferred by those who dislike coconut oils mild coconutty taste, or who wish to reduce saturated fats for health reasons. The best coconut oil alternatives for baking or cooking may include olive oil, shea butter, vegetable oil, almond oil, avocado oil, neem oil, hemp seed oil, grapeseed oil, and sunflower oil. I personally do not use canola, vegetable, grapeseed, sunflower, or corn oils, but they may substitute for coconut oil in recipes and dishes such as cakes, cookies, muffins, banana bread, and brownies. Just be sure to use this olive oil replacement for recipes where the banana flavors are going to compliment other ingredients in the dish.
One of the more useful organic oils in the market, coconut oil may have the incredible ability to protect your skin from sun damage and oxidation, may aid in the reduction in pore size, and may work as an astringent for improving elasticity, possibly eliminating signs of ageing. Almond oil may have antiviral and antibacterial properties, and may also keep insects away when applied for makeup or skin care functions.
Unrefined, or virgin, coconut oil has more antioxidants and more of the strong coconut taste compared to refined coconut oil, which goes through a greater amount of processing to neutralize the flavor and makes it better for cooking with higher temperatures. Virgin and extra virgin oils preserve more flavour, fragrance, and the chemicals and healing properties of coconut and olive fruits (8, 9). The gold standard of unrefined oils is the extra virgin oils made only through mechanical extraction, in which either fresh coconut flesh or the entire olive fruit is crushed to extract its oils.
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Cold Pressed & Virgin Oils Virgin oils are unrefined oils obtained from the fresh coconut or olive fruit cores (8, 9). Various light, hydrogenated, fractionated, or organic edible coconut and olive oils are available for purchase, often in various proportions, blended with the refined and virgin oils. Other types of virgin or conventional coconut and olive oils are blends of both virgin and refined oils — offering some benefits of the virgin oils, such as flavors, aromas, and nutrients, with the heat-resistant properties of refined oils.
How much coconut oil do I use instead of olive oil?
Like coconut oil, olive oil is a plant-based oil that can be substituted 1:1. Olive oil can have a strong flavor. Therefore, we don’t advise using it in baked items. However, it performs admirably in salad dressings, soups, and other applications.
Coconut vs. olive oil: which is healthier?
You should use extra virgin olive oil rather than coconut oil in your cooking, as it is healthier and more nutritious. It is rich in good fat (polyunsaturated fat) and low in bad fat (saturated fat). In contrast, coconut oil contains around 80 to 90 percent saturated fat.
Can you replace extra virgin oil with coconut oil?
You can use easily coconut oil for recipes that require low-heat or no-heat cooking, like salad dressing or pesto. Like olive oil, coconut oil can also be used for other non-cooking-related activities like hair care, facial masks, and skincare. In other words, olive oil is easily replaceable with coconut oil.