What can I substitute for cooking oil?

In this brief article, we will answer the question, “What can I substitute for cooking oil?” Besides, some alternatives of cooking oil, as well as their advantages and disadvantages, have been mentioned.

What can I substitute for cooking oil?

Cooking oil can be best substituted with butter oil, avocado oil, canola oil, coconut oil, and Worcestershire sauce. 

What is cooking oil? 

Cooking oil is an animal, plant, or synthetic fat. It is utilized for frying, baking, and some other types of cooking. If someone wants to prepare food without the involvement of heat then cooking oil is used. The aroma of cooking oil is nutty and it has no flavour. 

Substitutes of cooking oil

Cooking oil has various alternatives. Following are some substitutes for cooking oil:

Butter oil: 

Butter oil is the fat that is obtained from butter or cream. While the preparation of butterfat all the water and nonfat solids are removed. Butter oil is used while making numerous dishes, for instance, to give a butter puff in croissants.

One of the best things about cooking oil is that its shelf life is longer. It is used to enhance the flavour of bakery items. Besides this, it has a lot of nutrients which are good for proper body functioning. Butter oil has a very low quantity of lactose in it, therefore people who are sensitive to lactose products can easily use it.

Butter oil also has some disadvantages like it has high calories and saturated fat due to which can lead to weight gain. If butter oil is consumed in high quantities, it can lead to high cholesterol levels in our bodies. The chances of heart attack and stroke increases with the increased quantity of cholesterol in our body.

Avocado oil: 

Avocado oil can be used as a substitute for cooking oil. It is extracted from the pulp of avocados and the fruit of Persea Americana. Besides using it as an edible, it is also utilized for cooking. It also has applications for lubrication and cosmetics.

Oleic acid which is a very healthy fat is present in sufficient amounts in avocado oil. Avocado oil is very helpful to decrease the level of cholesterol in the body and enhances heart health. Absorption of nutrients can be stimulated by using avocado oil. Symptoms of arthritis can be decreased by using avocado oil.

Avocado oil has some disadvantages like its fat content is very high due to which it can cause weight gain. Liver issues have been found in people who consume avocado oil. Avocado oil can also interact with medications so patients under medication should avoid it.

Canola oil: 

Canola oil can be obtained from various rapeseeds which are low in erucic acid. Canola oil can be used for edible purposes as well as for industrial purposes. An unopened bottle of shelf life can be around two years if it is kept under proper storage. It is mandatory to check il before utilizing it.

The benefit of canola oil is that it contains a high amount of nutrients which are essential to maintain body functions. Canola oil is composed of omega 3 fatty acids and omega 6 fatty acids which make it the healthiest cooking oil. It also helps to fight acne problems.

A high ratio of omega 3 fatty acids and omega 6 fatty acids which are present in canola oil can enhance the risk of certain diseases like Alzheimer’s disease. A high quantity of fatty acids can also lead to obesity. Trans fats present in canola oil are also harmful to us. Although these are present in low amounts they are not good even in low quantities.

Coconut oil: 

Coconut oil can be used for edible purposes. Coconut oil is solid with white colour. It can be melted at room temperature of about 25 degrees centigrade. Every variety of coconut oil has a different aroma.

Coconut oil is very healthy to promote heart health. The antimicrobial properties of coconut oil make it a very useful oil. The high amount of fibre present in coconut oil keeps us full for a larger period so it can lead to loss of weight.

Consuming coconut oil in large amounts can lead to uncomfortable conditions like diarrhoea, cramps, and stomach issues. Besides this Coconut oil can also enhance the amount of LDL (bad) cholesterol. A high quantity of LDL cholesterol can lead to cardiovascular risk.

Worcestershire sauce: 

Worcestershire sauce is a fermented liquid condiment. It was made in the city of Worcester in Worcestershire, England for the first time.

Its benefits are that it contains a lot of nutrients and vitamins which are good to maintain a healthy life.


In this brief article, we have answered the question, “What can I substitute for cooking oil?” Besides, some alternatives of cooking oil, as well as their advantages and disadvantages, have been mentioned.



Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.