Avocado oil has a special place in my kitchen. It’s one of my favorite cooking oils mainly for two reasons:
1. It’s healthy meaning it has less saturated fats than some other oils like peanut oil or sunflower oil.
2. I like its fresh, light, and buttery flavor that goes perfectly with almost any dish.
Now, there are some cases in which I don’t use avocado oil. It’s when I run out of it or when I’m looking for cooking oils with lower smoke points which are ideal for low-temperature cooking and for salads.
If you feel the same way, then this blog post will be a blessing for you because I’ll help you find the best avocado oil substitute according to your needs.
To help you narrow down your choices, I’ve compared each avocado oil substitute to avocado oil in terms of their consistency, smoke point, and many other characteristics.
1. Coconut Oil
Good old coconut oil! We use it for our skin, hair, in cooking, for spills on carpets, you name it. Well, we also use it as a substitute for avocado oil.
| COCONUT OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined/refined: white when solid, colorless when liquid | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: tropical coconut Refined: neutral | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Solid at lower temperatures, thick and glossy at higher temperatures | Smooth and silky |
| SMOKE POINT | Unrefined: 350°F Refined: 400°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | The kernel of mature coconuts | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE | Unrefined: $20 Refined: $15 | Unrefined: $30 Refined: $20 |
*Also known as the burning point, the smoke point of oil refers to the temperature at which it stops shimmering and starts smoking.
Fat content
Avocado oil has significantly lower amounts of saturated fat than coconut oil, as shown in the table below:
| FAT CONTENT (per 100 g) | COCONUT OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 87 g | 12 g |
How to use coconut oil in cooking
Substitute ratio: 1:1
Best for: Coconut oil is ideal for stir-frying and sauteing. This cooking oil is great for cooking at high temperatures. In some cooking situations, you will also have to melt coconut oil.
2. Extra Virgin Olive Oil
DID YOU KNOW? 11 pounds of olives make one quart (32 ounces) of extra virgin olive oil.
| EXTRA VIRGIN OLIVE OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined | Unrefined, refined |
| COLOR | Intense golden to dark green | Unrefined: green Refined: light yellow |
| FLAVOR | Peppery flavor with a fruity aroma | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Smooth and silky | Smooth and silky |
| SMOKE POINT | 374°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Grinding olive oils and then pressing them into oil | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | $8 | Unrefined: $30 Refined: $20 |
Fat content
Extra virgin olive oil has similar saturated fat content as avocado oil. See the table below:
| FAT CONTENT (per 100 g) | EXTRA VIRGIN OLIVE OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 14 g | 12 g |
How to use extra virgin olive oil in cooking
Substitute ratio: 1:1
Best for: Extra virgin olive oil pairs well with all kinds of salads, and pasta. It is also great for sauteing vegetables and meats.
3. Sesame Oil
Sesame oil has a distinct taste that may come as overpowering in some dishes. Here’s how it compares to avocado oil:
| SESAME OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, toasted | Unrefined, refined |
| COLOR | Unrefined: pale yellow Refined: dark brown | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: nutty, earthy Refined: slightly bitter | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Smooth and silky | Smooth and silky |
| SMOKE POINT | Unrefined: 350°F Refined: 450°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Pressed from the raw or toasted sesame seeds | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $30 Refined: $15 | Unrefined: $30 Refined: $20 |
Fat content
Sesame oil and avocado oil has similar saturated fat content, as shown in the table below:
| FAT CONTENT (per 100 g) | SESAME OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 14 g | 12 g |
How to use sesame oil in cooking
Substitute ratio: 1:1
Best for: Given that sesame oil has a high smoke point, it is best for roasting and shallow frying. Also, toasted sesame oil has a bitter taste and should be only used in salads or as a garnish.
4. Peanut Oil
Both peanut oil and avocado oil have a high smoke point, which makes them suitable for various dishes. See the table below:
| PEANUT OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined: light yellow Refined: lighter yellow | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: nutty Refined: neutral | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Smooth and silky | Smooth and silky |
| SMOKE POINT | Unrefined: 320°F Refined: 450°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Pressed from the peanut plant seeds | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $20 Refined: $15 | Unrefined: $30 Refined: $20 |
Fat content
Peanut oil has a slightly higher saturated fat content than avocado oil:
| FAT CONTENT (per 100 g) | PEANUT OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 17 g | 12 g |
How to use peanut oil in cooking
Substitute ratio: 1:1
Best for: Peanut oil can be used for frying, sauces, marinades, dressings, sauteing, you name it.
5. Canola Oil
Canola oil costs less than avocado oil and it has lower smoke points. Here’s how it compares to avocado oil:
| CANOLA OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined: light yellow Refined: lighter yellow | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined/refined: light, neutral | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Thinner, smooth | Smooth and silky |
| SMOKE POINT | Unrefined: 225°F Refined: 400°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Extracted from the Brassicaceae plant family | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $20 Refined: $15 | Unrefined: $30 Refined: $20 |
Fat content
Canola oil has lower amounts of saturated fat than avocado oil, as you can see in the table below:
| FAT CONTENT (per 100 g) | CANOLA OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 7 g | 12 g |
How to use canola oil in cooking
Substitute ratio: 1:1
Best for: Canola oil is based used for baked dishes.
See Also: Does Canola Oil Go Bad? Keeping Your Canola Oil Safe
6. Macadamia Nut Oil
Macadamia nut oil is a blessing for every hair, and it also has a huge potential in cooking. It is made from the popular fruit that starts with M. Here’s how it compares to avocado oil:
| MACADAMIA NUT OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined: light yellow Refined: almost colorless | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: nutty Refined: light, buttery | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Smooth and silky | Smooth and silky |
| SMOKE POINT | Unrefined: 482°F Refined: 520°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Pressed macadamia nuts | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $25 Refined: $20 | Unrefined: $30 Refined: $20 |
Fat content
Macadamia nut oil has similar saturated fat content as avocado oil:
| FAT CONTENT (per 100 g) | MACMADIA NUT OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 10 g | 12 g |
How to use macadamia nut oil in cooking
Substitute ratio: 1:1
Best for: Macadamia nut oil is best used for pan-searing and stir fries.
7. Almond Oil
Almond oil has lower smoke points than avocado oil, and it costs cheaper:
| ALMOND OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined: light yellow Refined: almost colorless | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: sweet, nutty Refined: less nutty | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | thinner | Smooth and silky |
| SMOKE POINT | Unrefined: 225°F Refined: 430°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Extraction of fruits of the almond tree | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $20 Refined: $15 | Unrefined: $30 Refined: $20 |
Fat content
Almond oil has lower amounts of saturated fat compared to avocado oil:
| FAT CONTENT (per 100 g) | ALMOND OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 8 g | 12 g |
How to use almond oil in cooking
Substitute ratio: 1:1
Best for: Almond oil is best used as a finishing oil for salads, fish, and vegetables.
8. Ghee (clarified butter)
Clarified butter will do a great job as a substitute for avocado oil. Just keep in mind that it’s much higher in saturated fats. See the table below:
| GHEE | AVOCADO OIL | |
| TYPES OF OIL | Clarified butter | Unrefined, refined |
| COLOR | Yellow | Unrefined: green Refined: light yellow |
| FLAVOR | Subtle, nutty | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Buttery | Smooth and silky |
| SMOKE POINT | 482°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Simmering butter down to remove milk proteins and water | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | $12 (per 12 oz) | Unrefined: $30 Refined: $20 |
Fat content
Ghee (clarified butter) has a significantly higher amount of saturated fat content than avocado oil:
| FAT CONTENT (per 100 g) | GHEE | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 60 g | 12 g |
How to use ghee (clarified butter) in recipes
Substitute ratio: No recommended substitute ratio. Feel free to experiment.
Best for: Clarified butter is best used for cooking veggies, sauces, and sauteing fish.
9. Grapeseed Oil
According to Healthline, grapeseed oil has numerous health benefits because it’s high in omega-6 fatty acids. Here’s how it compares to avocado oil:
| GRAPESEED OIL | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined: light green Refined: light yellow | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined: neutral Refined: neutral | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Thinner, liquid | Smooth and silky |
| SMOKE POINT | Unrefined: 350°F Refined: 420°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Extraction of grape seeds | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $30 Refined: $25 | Unrefined: $30 Refined: $20 |
Fat content
Grapeseed oil has a slightly lower amount of saturated fat than avocado oil:
| FAT CONTENT (per 100 g) | GRAPESEED OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 9 g | 12 g |
How to use grapeseed oil in recipes
Substitute ratio: 1:1
Best for: Grapeseed oil is best used for baking, stir fries, salads and vinaigrettes.
10. Sunflower Oil
If you don’t have any of the above substitutes for avocado oil at hand, then you can also use sunflower oil. I bet every single kitchen has one, so it shouldn’t be an issue.
| Sunflower Oil | AVOCADO OIL | |
| TYPES OF OIL | Unrefined, refined | Unrefined, refined |
| COLOR | Unrefined/refined: light yellow | Unrefined: green Refined: light yellow |
| FLAVOR | Unrefined/refined: neutral | Unrefined: distinct avocado Refined: buttery |
| CONSISTENCY | Thinner, liquid | Smooth and silky |
| SMOKE POINT | Unrefined: 280°F Refined: 510°F | Unrefined: 482°F Refined: 520°F |
| DERIVED FROM | Pressed from the seeds of the sunflower plant | Extraction of the pulp and the seed of avocado |
| THE AVERAGE PRICE (per 16 fl oz) | Unrefined: $20 Refined: $15 | Unrefined: $30 Refined: $20 |
Fat content
Sunflower oil and avocado oil have similar saturated fat content, as shown in the table below:
| FAT CONTENT (per 100 g) | SUNFLOWER OIL | AVOCADO OIL |
| Total fat | 100 g | 100 g |
| Saturated fat | 10 g | 12 g |
How to use sunflower oil in recipes
Substitute ratio: 1:1
Best for: Sunflower oil is best for frying and baking.
There You Go!
I feel a little bit dizzy after writing all of these table comparisons, so I’m not really sure what to write in this conclusion part. As always, feel free to experiment with these avocado oil substitutes and I’m sure you’ll find the perfect one for your dish!
Best,
Zoey