Home > Substitute > 14 Best Avocado Oil Substitutes for You

14 Best Avocado Oil Substitutes for You

Avocado oil is the go-to choice for cooking and baking. It is very nutritious and gluten-free, which makes it perfect for every dish.

Notwithstanding, not everyone will afford this exquisite oil. Avocado oil is prevalent and comes with a hefty price tag.

If you are wondering what could replace avocado oil’s impeccable impact, we have your back. We will show you several options to choose from in this article.

What Can You Substitute for Avocado Oil?


Health Benefits


Olive Oil

Lower cholesterol levels

Cooking and frying

Sunflower Oil

Reduce cholesterol and triglycerides in the blood

Baking, stir-frying, and frying

Sesame Oil

Protect skin cells

Sauntering and roasting

Peanut Oil

Lower cholesterol and prevent heart disease

Used in stir-fried and deep-fried foods

Grapeseed Oil

Contribute to better skin

Roasting and frying

Safflower Oil

Lower cholesterol levels

Marinades, sauces, and dips

Coconut Oil

Good for weight loss

Baking, dressing salads

Vegetable Oil

Reduce the risk of cardiovascular diseases

High-heat cooking


Vital for bone growth and development


Canola Oil

Lower your risk of heart disease

Sauteing, stir-frying, grilling, and baking


Support healthy heart

Frying, roasting, and sauteing meats

Flaxseed Oil

Reduce cancer risk

Dressing salads, marinades, and sauces

Tahini Paste

Help lower inflammation

Perfect for salad dressing

Macadamia Nut Oil

Help skin produce keratin

Perfect for salad dressing

1. Olive Oil

olive oil image

Olive oil is a perfect substitute for avocado oil since it has the same high smoking point. Extra virgin olive oil is flavored and may spice up your recipes. Use it for cooking and frying for great results.

Health Benefits

Like avocado oil, olive oil is highly nutritious and offers excellent benefits.

The oil comes with anti-inflammatory and antioxidant properties. Regular use of Olive oil helps lower cholesterol levels and is known to counter the growth of cancer cells.

2. Sunflower Oil

sunflower oil image

Sunflower replaces avocado oil in the kitchen perfectly. The oil is made of polyunsaturated fats combined with linoleic acid.


A single intake of one sunflower oil tablespoon contains 120 calories and 14 grams of fat.


Sunflower oil is recommended for baking, stir-frying, and frying. Furthermore, it withstands high heat, like avocado oil.

3. Sesame Oil

sesame oil image

Sesame oil is made from its seeds. The seeds seem small but produce high oil contents, which is a perfect substitute for Avocado oil.


Sesame oil is well known for its high contents of anti-inflammatory properties. It is also an excellent oil for the heart.


The oil serves you best when sauntering and roasting. When used in salad dressing, Sesame oil is sweeter than avocado oil.

4. Peanut Oil

natural peanut oil

Peanut oil is an excellent replacement for avocado oil, which is used in; stir-fried and deep-fried foods. The oil, just like avocado oil, gives salads a perfect taste. Further, try it on marinades and sauces.

When cooking and frying, use Happy Belly peanut oil. This will serve you well due to its high antioxidant properties.

5. Grapeseed Oil

grape seed oil

Have you tried grapeseed oil yet?

Nutrients & Uses

Grape seed oil may not reach the highly nutritious properties of avocado oil, but it is flavorless and has a high smoke point. Further, it is an excellent replacement for avocado oil used in roasting and frying.

Grapeseed oil comes in handy when preparing recipes that need high heat.

6. Safflower Oil

safflower oil

Safflower oil is an excellent alternative to avocado oil and is a better option.


Safflower oil contains less saturated fats, which helps lower cholesterol levels. It is the perfect oil for a healthy heart and for improving healthy blood sugar levels.


Safflower has a neutral taste, which offers better marinades, sauces, and dips. This is, therefore, an ideal coil for making barbecue dishes.

7. Coconut Oil

coconut oil fresh coconut

Coconut oil is not as expensive as Avocado oil.

Nutrients & Uses

Coconut oil is your go-to substitute if you are on a weight loss journey. The oil helps in the reduction of appetite.

Furthermore, it gives a great flavor and is thus perfect for dressing salads. Use this option when baking pies and muffins.

8. Vegetable Oil

vegetable oils

Try vegetable oil if you have yet to get a perfect replacement for avocado oil.

Avocado and vegetable oils are used interchangeably, and you may not notice the difference. The oils are light and mild flavored, performing well for high-heat cooking.

Vegetable oil is more affordable and readily available in grocery stores. In addition, vegetable oil contains the same quantities of fats and calories. Nonetheless, avocado oil maintains higher nutritional benefits.

You May Like: 15 Substitutes for Vegetable Oil in Brownies

9. Butter

what is butter

When avocado oil is not available or becomes more expensive, get butter. Butter is one of the most effective fats and is perfect for baking.


Replace the same amount of Avocado oil with butter; the end product has a beautiful and tender appearance. Moreover, butter adds a better taste.

10. Canola Oil

canola oil

Canola Oil has proved to be the best avocado replacement in salad dressing. You can find canola oil in almost any grocery shop or supermarket. The oils have a mild taste and texture and are light in color.

The beauty of replacing avocado oil with canola is that it is cheaper and more affordable, replacing the same quantity. High-quality canola oil with no additives is the best option.

Notably, one canola serving gives you 120 calories and 13.6 grams of fat.

11. Ghee

indian ghee

Instead of expensive avocado oil, ghee is a great product that will serve the same purpose. It is made of melted butter with milk solids removed.


Further, ghee contains an exquisite flavor that goes along with most of your recipes.

Using ghee instead of avocado oil, use similar amounts according to your recipe. Ghee is popular for medium-high to high-heat recipes.

You May Like: Vegan & Non-vegan Substitutes for Ghee in Indian Cooking

12. Flaxseed Oil

flaxseed oil

Flaxseed oil is an extract from the flax plant. Unlike avocado oil, flaxseed is not good with heat.


Nevertheless, it is perfect for dressing salads, marinades, and sauces and preparing other significant recipes. Flaxseed oil is very affordable and an ideal avocado replacement.

Health Benefits & Nutrients

Many people love this oil since it’s gluten-free. It lowers blood pressure and cholesterol levels, just like avocado oil.

Moreover, one serving of flaxseed oil contains 1 gram of saturated fats and the rest 14 grams of polyunsaturated fats.

13. Tahini Paste

tahini paste

Tahini is one of the low-fat substitutes and the perfect replacement for avocado oil. You can use tahini paste in salad dressing.


The paste contains only 8 grams of fat, 85 calories, and zero saturated fats.


In addition, tahini has a strong sesame flavor, which spices up your salad. It has a thick creamy paste that adds up perfectly to your dressing recipe.

You may add one or two spoonfuls of water to make the tahini thinner.

14. Macadamia Nut Oil

macadamia nut oil

The beautiful thing about using macadamia nut oil is the high smoke point of up to 410F. It is, therefore, an ideal avocado oil replacement for cooking and baking.


The oil will give you a nutty buttery taste that spices your salads with an additional creamy flavor. First, add small quantities and add more according to your recipe.

FAQs About Avocado Oil

What’s the avocado oil smoke point?

The avocado smoke point is 271°C or 482°F.

Can you substitute avocado oil for vegetable oil?

Yes, you can use vegetable oil in place of avocado oil in any recipe on a ratio of 1:1. Vegetable oil, like avocado oil, is used in high-heat cooking, baking, and dressing.

Can you substitute avocado oil for olive oil?

Yes, you can. Olive oil and avocado oil have similar benefits. They also share similar nutritional profiles. The only slight difference would be the taste, where avocado oil may have a bit of an avocado taste.

Editor’s Comment

Change is not easy but may be worthwhile. Explore other avocado-like substitutes that offer similar benefits without affecting your recipe. You can use these substitutes in baking, cooking, hair care, or skin care.

Try these avocado oil alternatives and you will have a wide variety to choose from on different budgets.

Now that you know 14 more substitutes for avocado oil, choose according to what you have in the kitchen.

I’m Jennifer Schlette, a Registered Dietitian and Integrative Nutrition Health Coach. I love cooking, reading, and my kids! Here you’ll find the healthiest recipes & substitutions for your cooking. Enjoy, and be well, friends!

Leave a Comment