Olive Oil vs Vegetable Oil: Nutrition Comparison

Olive oil and vegetable oil are the two most common cooking oils, but they differ significantly in their fatty acid composition and health implications. Olive oil — particularly extra virgin — is predominantly monounsaturated fat and rich in polyphenol antioxidants with well-documented cardiovascular benefits. Vegetable oil is typically a blend of refined oils (soybean, canola, corn) and tends to be higher in omega-6 polyunsaturated fats. While omega-6 fats are essential, most Western diets already consume them in excess relative to omega-3s, which can promote inflammation. For everyday cooking, extra virgin olive oil is the nutritionally superior choice. Vegetable oil works well for high-heat applications where olive oil's lower smoke point is a concern.

Which has more calories, Olive Oil or Vegetable Oil?

Olive Oil has 120 calories and Vegetable Oil has 123.8 calories per comparable serving. Vegetable Oil is the more calorie-dense of the two.

Which has more protein, Olive Oil or Vegetable Oil?

Olive Oil provides 0g of protein versus 0g in Vegetable Oil. Olive Oil is the higher-protein choice.

Which has less fat, Olive Oil or Vegetable Oil?

Olive Oil contains 14g of fat compared with 14g in Vegetable Oil. Olive Oil is the leaner option.

Which has less saturated fat, Olive Oil or Vegetable Oil?

Olive Oil has 2g of saturated fat and Vegetable Oil has 2.2g. Olive Oil is lower in saturated fat.

Which has more sodium, Olive Oil or Vegetable Oil?

Olive Oil contains 0mg of sodium versus 0mg in Vegetable Oil. Olive Oil is higher in sodium.

Do Olive Oil or Vegetable Oil contain fiber?

Neither Olive Oil nor Vegetable Oil is a meaningful source of dietary fiber.