Vegetable Oil vs. Olive Oil: Which Is Healthier?

We all have been through a phase in life where we became so concerned about our health that we started questioning our eating choices. At moments like these, the first and foremost doubt that arises in mind is always about the oil we use for cooking.

When we talk about cooking oils, there are many options available, but the most commonly used oils are vegetable oil and olive oil. Now the main question is: which is healthier? In the vegetable oil vs. olive oil debate, there is no one-line answer. So let’s have a detailed analysis of both to look at which one to go for.

Vegetable Oil

Vegetable oil is extracted from seeds or grains and is the most commonly used oil for cooking. Vegetable oil is synthetically refined and has a neutral flavor. Cooking in vegetable oil is an economical option and not as expensive as other oils, so most people prefer to cook in it.

Vegetable oils are both edible and non-edible. However, most of them are edible, and it is only the edible variety that is used in cooking. The plant seeds go through grinding, bleaching, and deodorizing processes to make them eatable, but much of the antioxidants are lost in the process. Vegetable oilgoes through a lot of processing to come to the state where it can be consumed.

Sources of Vegetable Oil

As the name suggests, vegetable oils are derived from plant-based sources such as seeds, fruits, and even grains. Nuts can also be the source of vegetable oil, depending on the type of oil.

Types of Vegetable Oil

The type of vegetable oil depends upon where it is extracted from. They are extracted from food crops, fruits, and seeds. Some of the types of vegetable oil are listed below.

  • Coconut oil
  • Canola oil
  • Corn oil
  • Palm oil
  • Peanut oil
  • Soybean oil
  • Sunflower oil
  • Safflower oil
  • Sesame oil
  • Argan oil
  • Cottonseed oil
  • Avocado oil

Uses of Vegetable Oil

Although vegetable oil’s primary use is in cooking, it can also be used for various industrial purposes like making soaps, candles, cosmetic products, paints. It can also be used as a fuel. Vegetable oil was used as a lubricant in the past.

Nutritional Value

Below is a quick overview of the nutritional values of 1 tablespoon of pure vegetable oil.

  • Calories: 120
  • Carbohydrates: 0 g
  • Protein: 0 g
  • Fat: 14 g
  • Saturated fats: 2 g
  • Monounsaturated fats: 3 g
  • Polyunsaturated fats: 8 g

Besides these, vegetable oil contains vitamin A, vitamin E, omega-3, and omega-6 that might benefit health.

Health Benefits of Vegetable Oil

A general perception is that vegetable oil is not beneficial for health. That might be true to some extent but not 100% correct. There are some health benefits of vegetable oil. Let’s have a look.

Rich in Antioxidants

Many vegetable oils are rich in antioxidants and essential vitamins like Vitamin A, D, and E. These antioxidants are quite beneficial for our health and improve our immune system. They help protect important tissues of the body, such as skin and eyes. Other than that, these antioxidants keep our brain cells healthy and active by defending them from harmful radicals.

Good for Heart Health

According to research, you can improve your heart health and reduce the risk of cardiovascular diseases by adding some healthy vegetable oils like soy oil, canola oil, corn oil, and safflower oil to your diet. These oils contain polyunsaturated fat and are rich in essential fatty acids, such as Omega-3 and Omega-6. To adopt a healthy lifestyle, you must add healthy vegetable oils to your diet.

Improves Metabolism

The healthy fats of the vegetable oils have anti-inflammatory properties and anti-blood clotting properties that may increase your body’s metabolic rate. It means if you want to lose weight, you shouldn’t skip oils. Instead, choose the one which helps you by increasing the metabolism of your body.

Reduces the Risk of Breast Cancer

Research shows that higher consumption of vegetable oils is not associated with the development of breast cancer. Instead, it can be beneficial to prevent breast cancer and reduce its progress. So it acts as a protective factor against it.

Contains Omega-3 Fatty Acids

Omega-3 fatty acids are beneficial for overall health and are good for heart health, promote brain health, early-stage development during pregnancy, and boost the immune system. Omega-3 fatty acids are substances that our body can’t produce naturally and are obtained from external sources. Vegetable oils are proven to be a good source of these essential nutrients.

Reduces Menopausal Symptoms

Various vegetable oils might be good for relieving menopausal symptoms like hot flushes. Although there is not a lot of research on the topic, it is proved by a few studies that adding vegetable oils to your diet helps relieve menopausal symptoms.

Olive Oil

olive oil being poured in a bowl; 4 olives

Olive oil is produced by crushing olives and extracting liquid fat from them. They are so beneficial to health and packed with many nutrients. They can be used widely for cooking, dressing salads, and so many other beauty and cosmetic purposes.

Sources of Olive Oil

Olives are obtained from olive trees, often found in the Mediterranean region. These olives are harvested and then crushed to obtain oil from them. This olive oil is then stored in stainless steel containers to protect it from oxygen.

Types of Olive Oil

The types of olive oil vary according to the kind of olive, extraction process, flavors, and color. The following are the types of olive oil you will find in the market.

  • Extra virgin olive oil
  • Virgin olive oil
  • Pure olive oil
  • Refined olive oil
  • Pomace olive oil

Uses of Olive Oil

Olive oil is basically used for cooking. It is also used for dressing salad, baking, frying, and body massage and is used in many cosmetic products due to due to its skin benefits. It can be used as a fuel and used in different religions for religious activities.

Nutritional Value

Here is the nutritional value of 1 tablespoon of olive oil.

  • Calories: 119
  • Carbohydrates: 0 g
  • Protein: 0 g
  • Fat: 13.5 g
  • Saturated fats: 1.9 g
  • Monounsaturated fats: 9.9 g
  • Polyunsaturated fats: 1.4 g

Health Benefits of Olive Oil

Olive oil is packed with beneficial nutrients. It has so many health benefits that it is referred to as “liquid gold.” Some of the benefits are listed below.

Packed with Antioxidants

Olive oil contains many antioxidants that are beneficial in many aspects, such as improving the immune system, preventing various diseases, and slowing down the aging process to keep you young and healthy for a longer time.

Beneficial for Cardiovascular Health

If you want to be healthy and keep your heart healthy, replace your oil with olive oil. Studies show that olive oil is beneficial for cardiovascular health by lowering blood pressure, dilating blood vessels, and preventing blood clotting, which reduces the risk of strokes.

Helpful for Treating Depression

Omega-3 fatty acids present in olive oil areperfect for mental health and reduce the risk of psychological disorders, including depression and anxiety. Researches prove that consumption of unsaturated fats, the ones present in olive oil, is likely to treat and prevent depression.

Reduces the Risk of Cancer

It is a proven fact that olive oil helps prevent cancer and helps in treating cancer due to antioxidants and its anti-inflammatory properties.

Regulates Cholesterol Levels

Research shows that consuming olive oil instead of other refined oils helps regulate cholesterol levels, which means it is also helpful in controlling high blood pressure and regulating high blood sugar levels. This keeps you away from many cardiac diseases.

Helps Lose Weight

Skipping oil and fats is not a good practice while losing weight. Olive oil can be a great option to give your body essential fats without affecting weight. Olive is proven to be helpful in weight loss.

Prevent Alzheimer’s

Study shows that extra virgin olive oil is so good for neurological health, preserves memory and keeps you safe from Alzheimer’s disease.

Vegetable Oil vs. Olive Oil – Which Is Healthier?

After a detailed analysis of vegetable oil and olive oil, we can see that olive oil is a healthier option. It has a lot of additional benefits and has almost no side effects. The oil you use for cooking is your choice, but olive oil is healthier, according to studies and research.


Vegetable oil and olive oil both have their benefits, but olive oil is comparatively healthier and safer to consume.