Substitutions
Oil pressed from avocado flesh rather than a seed. The refined version has one of the highest smoke points available, around 500°F (260°C).
What it does in a recipe: A monounsaturated fat for very high heat searing and roasting, and a buttery unrefined oil for dressings. Pick the swap that covers that job — the ratios below are written so you can act on them without doing any arithmetic.
Also called: Refined avocado oil
Quick answer
Light or refined olive oil
1 cup avocado oil = 1 cup light olive oilAll substitutes, best first
1 cup avocado oil = 1 cup light olive oilAlso a refined monounsaturated oil with a smoke point in the 400-465°F (200-240°C) range and a similarly restrained flavour.
Trade-offLower smoke point, so a very hard sear in a cast-iron pan will set off more smoke. A trace of olive flavour comes through.
1 cup avocado oil = 1 cup canola, sunflower or grapeseed oilEqual fat by volume and flavourless, with smoke points high enough for most stovetop and oven work.
Trade-offThinner on the palate in a dressing, and the smoke point is 50-100°F lower, which matters only at the top of the range.
1 cup avocado oil = 1 cup refined peanut oilA neutral oil with a smoke point around 450°F (230°C), which covers nearly everything avocado oil is chosen for.
Trade-offVery close in performance and considerably cheaper for large volumes of frying oil.
Allergen checkPeanut oil is not safe for anyone with a peanut allergy — refined grades carry less protein but that is not a guarantee, and unrefined ones plainly do. Check the bottle, and leave the judgement on a diagnosed peanut allergy to a clinician.
1 cup avocado oil = 1 cup gheePure butterfat with the water and milk solids removed, giving a smoke point above 450°F (230°C) that suits the same high-heat searing.
Trade-offAdds a nutty dairy richness that is welcome on roasted vegetables and out of place in a vinaigrette. Neither vegan nor dairy-free.
At a glance
| Category | Fats & oils |
|---|---|
| Job in a recipe | A monounsaturated fat for very high heat searing and roasting, and a buttery unrefined oil for dressings |
| Suits | Vegan, Vegetarian, Gluten-free, Dairy-free, Egg-free, Nut-free, Soy-free, Alcohol-free |
| Swaps available for | Alcohol-freeDairy-freeEgg-freeGluten-freeNut-freeSoy-freeVeganVegetarian |
| Number of substitutes | 4 |
Related
Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter — confirm with the manufacturer or your clinician rather than relying on a substitution chart.