Olive Oil vs. Vegetable Oil: A Guide to Making the Healthier Choice

As interest in healthy eating increases, people often wonder which oil is the most nutritious and best to use: olive oil or vegetable oil. Both oils have distinct characteristics and some health-promoting benefits. However, olive and vegetable oils differ in nutrition, taste, and ideal cooking applications. Read on to compare olive oil vs. vegetable oil and learn which choice is best for you.

Olive oil vs. vegetable oil: is there any difference?

Olive oil is made from the fruit of olive trees by mechanically crushing and pressing olives. The oil is then separated from the olives by physical or chemical methods. If it meets specific criteria, olive oil has different designations, such as virgin or extra virgin.

Vegetable oil is a broad term for oil made from soybeans, canola (also known as rapeseed), palm, corn, or sunflower. These oils need purification and refining before being used for cooking or eating. Chemical or physical processes refine vegetable oils and improve their taste, quality, appearance, and safety. The downside of chemical and physical processing is that some nutrients are lost, and undesirable compounds, such as 3-MCPD-esters and trans-fatty acids, may be generated.

Is olive oil or vegetable oil healthier?

The 2020–2025 Dietary Guidelines for Americans recommend plant oils, like olive and unsaturated vegetable oils, as part of a healthy diet pattern because they provide essential fatty acids. Most plant oils also contain less saturated fats than other fat sources like butter, lard, or coconut oil.

In its 2021 Dietary Guidance to Improve Cardiovascular Health, the American Heart Association (AHA) recommends using liquid plant oils, such as olive oil or unsaturated vegetable oils, in place of tropical oils like coconut or palm oil or animal fats such as butter or lard, and partially hydrogenated fats.

Both olive and unsaturated vegetable oils can be part of a balanced diet when used in moderation. Extra virgin and virgin olive oils are less processed than most vegetable oils and contain more health-supporting compounds, so they may be the healthier choice when included in a balanced diet.

Nutrition comparison

Olive oil, especially extra virgin olive oil, is rich in monounsaturated fatty acids. Oleic acid is the form of monounsaturated fatty acid in olive oil and makes up about 70–80% of olive oil. Oleic acid has many well-studied cardiovascular benefits. Olive oil also contains vitamin E and polyphenols, which are plant compounds that positively affect human health.

Most vegetable oils, such as soybean, corn, safflower, and sunflower, are high in polyunsaturated fatty acids. Since vegetable oils are often more highly refined than olive oil, they may lose some micronutrients and other health-promoting compounds during processing.

Health benefits of olive oil

Extra virgin olive oil has many potential health benefits, including:

• Helps manage blood pressure
• Contains antioxidants that may provide anti-inflammatory effects
• Associated with a lower risk of death from cardiovascular disease, neurodegenerative disease, cancer, and respiratory disease
• May provide support for cognitive health

Though extra virgin olive oil has many potential health benefits, olive oil is not the only factor in improving health. In studies, olive oil is often added to a balanced and healthy diet, and saturated animal sources of fats are reduced. Additionally, more research is needed to better understand benefits in key areas such as mortality risk.

Health benefits of vegetable oil

Vegetable oils are high in polyunsaturated fatty acids, which are important for heart health. According to the AHA, they may help reduce LDL (bad) cholesterol and cardiovascular disease risk.

Replacing saturated fats with polyunsaturated or monounsaturated fats found in vegetable oils is also associated with lower rates of all-cause mortality.

Types of olive oil and uses

The International Olive Council sets the standards for olive oils. Many factors go into each category, especially how the oil was processed, acidity, quality, and taste.

Extra virgin olive oil

Any olive oil with the designation 'virgin' has had limited processing, tight temperature control during cold pressing, and no alterations in the oil. Since it is the least processed olive oil, it contains the most polyphenols.

Extra virgin olive oil is the highest-quality olive oil and has the highest manufacturing standards compared to other olive oils. Extra virgin olive oil is best used in low- or no-heat options, such as salad dressings, as a spread for bread, or for drizzling on dishes.

Virgin olive oil

Virgin olive oil may have more impurities than extra virgin olive oil, but it is still high-quality. Virgin olive oil's taste may not be as superior as extra virgin olive oil, but it's still known for better flavor than other kinds of olive oil.

Virgin olive oil is good for lower-heat cooking options but still has a nice enough flavor to be used in a condiment or marinade.

Refined olive oil

Refined olive oil is made from virgin olive oils. The refining methods used can't alter the fat structure of the oil. Refined olive oil has a mild flavor and can be used in higher-heat cooking, such as sauteing and pan-frying.

Pure olive oil

Pure olive oil typically means a blend of virgin and refined olive oils. Its flavor should be pleasant, and it can be used in cooking.

Olive pomace oil

Olive pomace oil is lower-quality olive oil. It's sometimes mixed with virgin olive oils to sell for consumption but is generally used more for non-edible products.

Types of vegetable oil and uses

Though each type of oil varies in composition, vegetable oils are known for their high smoke points and relatively neutral flavor, depending on the specific type. The smoke point is the temperature at which the oil breaks down and may change in taste and smell.

Canola oil

Canola oil, also called rapeseed oil, is known for its neutral flavor. Canola oil is often used in cooking and is safe for higher cooking temperatures.

Corn oil

Corn oil is good for high-heat cooking, such as deep frying. It has a mild taste and smell.

Sunflower seed oil

Sunflower seed oil has a mild, neutral taste and can be used in high-heat cooking and frying. It contains some vitamin E.

Other oils

The term vegetable oil may mean a blend of oils from various plants. Many are highly refined, which may remove some naturally occurring nutrients and health compounds. However, refining typically creates a milder flavor, so most vegetable oils are neutral in taste.

When to use vegetable oils

Vegetable oils are sometimes used in salad dressings and spreads because most are neutral in taste. However, they are typically best for higher-heat cooking because they generally have a higher smoke point than olive oil.

Making the healthier choice

Choose extra virgin olive oil for the most health benefits and flavor. Olive oil is best used for low-temperature cooking, such as in dressings and marinades. Vegetable oil is better for higher-temperature cooking.

Both olive and vegetable oils confer some potential health benefits when used in place of saturated and animal fats, especially for overall heart health. When cooking, choose the oil that suits the type of cooking you're doing.