Avocado Oil Substitute: 8 Best Oils to Use Instead

There are two popular types of avocado oil used in cooking:

Refined avocado oil is great for cooking and baking because it has a high smoke point (520°F), lots of heart-healthy monounsaturated fats, and a neutral flavor.

Cold-pressed avocado oil, on the other hand, is used for dressings, marinades, and dipping sauces and is prized for its buttery, grassy flavor and healthy fat profile.

But what happens if you’ve run out of avocado oil? Thankfully, there are plenty of other oils that you can use instead.

Whether you’re seeking a similar taste profile or a comparable smoke point, we’ve found the 8 best avocado oil substitutes.

Best substitutes for refined avocado oil

1. Olive oil (refined)

Olive oil is the liquid fat extracted from fresh olives. Depending on how it is processed, olive oil can be labeled as extra virgin, virgin, or refined.

Refined olive oil tends to have a higher smoke point, closer to 460°F (238°C), and a more neutral flavor. It’s a great choice for roasting and frying (1).

Olive oil’s fatty acid composition is very similar to avocado oil. Both oils have the same monounsaturated fat content (about 73% of total fat), making them heart-healthy choices (2, 3).

We suggest using light (or extra light) olive oil as an avocado oil substitute since it is refined and has a milder flavor similar to avocado oil.

Bottom Line: Refined olive oil has a similar nutritional and taste profile as refined avocado oil and only a slightly lower smoke point. This is the closest substitute based on smoke point and nutrition.

2. Peanut oil (refined)

Peanut oil is a type of oil made from dried peanuts. Because it is typically refined (a process that removes strong flavors), peanut oil tends to have a neutral or only slightly nutty flavor.

Monounsaturated fats make up the majority (about 60%) of the fatty acids in peanut oil. This is similar to avocado oil, which consists of 73% monounsaturated fats (3, 4).

With a relatively high smoke point of 450°F (232°C), refined peanut oil is ideal for high-heat cooking methods like frying, sauteing, and roasting (1).

Bottom Line: Refined peanut oil has a similar nutritional and taste profile as refined avocado oil oil and only a slightly lower smoke point. It is a more affordable substitution for avocado oil.

3. Canola oil (refined)

Canola oil (also known as rapeseed oil) is made from the seeds of the rapeseed plant. Although cold-pressed (unrefined) versions are available, most canola oil is refined and has a neutral flavor.

Compared to avocado oil, canola oil has very similar levels of fatty acids — it consists of 64% monounsaturated fat, 28% polyunsaturated fat, and 8% saturated fat (5).

Canola oil also has a relatively high smoke point of 400°F (204°C) and stands out as one of the most versatile cooking oils. It can be used with just about any cooking method, including frying.

With its very mild taste, canola oil makes an excellent substitute for refined avocado oil in most practical applications.

Bottom Line: Refined canola oil has a similar nutritional and taste profile as refined avocado oil but with a lower smoke point. It is a good substitute as long as you’re not cooking at super high temperatures.

4. Coconut oil (refined)

Coconut oil is made from the meat of mature coconuts. Cold-pressed (unrefined) coconut oil has a strong coconut scent and flavor, while refined coconut oil has a more neutral taste.

If you’re looking for a refined avocado oil substitute, refined coconut oil is the way to go since it has a high smoke point (450°F or 232°C) and a neutral taste (6).

However, since coconut oil contains high amounts of saturated fat (about 91% of total fat), it is typically solid at room temperature, similar to butter (7). 

For some recipes, it may need to be melted in the microwave before using.

Unrefined coconut oil is not a good substitute for avocado oil since it has a fairly low smoke point (350°F or 177°C) and strong coconut flavor (8).

Bottom line: Refined coconut oil has the closest smoke point to refined avocado oil, but it is much higher in saturated fat. It is also solid at room temperature, so it cannot be used as an avocado oil substitute in all types of recipes.

5. Grapeseed oil (refined)

Grapeseed oil is a vegetable oil made from the seeds of grapes. It is usually refined and has a very light, neutral taste, making it a very versatile cooking oil.

Unlike avocado oil, grapeseed oil is very high in polyunsaturated fats and only contains a small amount of monounsaturated fats (3, 9). 

The polyunsaturated fat in grapeseed oil is in the form of omega-6 fatty acids, a type of fat that is necessary for health but may increase inflammation if you consume too much (9, 10).

Although grapeseed oil has a high smoke point (485°F or 252°C), it tends to oxidize (break down) quickly when exposed to heat. This is likely due to its high polyunsaturated fat content (1, 11).

Bottom line: Due to its neutral flavor, grapeseed oil can be a good substitute for avocado oil in salad dressings and marinades, as well as baking and sauteing, but note that nutritionally, it is not the same.

6. Sunflower oil (refined)

Sunflower oil is made by pressing sunflower seeds to extract the oils. Although unrefined versions exist, most sunflower oil is refined and therefore has a very mild flavor, with only a hint of nuttiness.

Unlike avocado oil, sunflower oil consists mostly of polyunsaturated fats (about 69% of total fat). These fats can create harmful compounds when exposed to very high temperatures (12).

Despite its high smoke point (450°F or 232°C), regular sunflower oil may not be the best choice for high heat cooking methods like frying due to its polyunsaturated fat content (1, 12, 13). 

For frying, consider using high-oleic sunflower oil, which is designed to be much lower in polyunsaturated fat and instead consists mostly of monounsaturated fat, which is much more similar to avocado oil (14).

Bottom line: High-oleic sunflower oil is more similar in nutrition and taste to refined avocado oil with a relatively high smoke point.

Best substitutes for cold-pressed avocado oil

Cold-pressed avocado oil is made by pressing the oils out of ripe avocados. It has a buttery, slightly grassy taste similar to avocados.

Here are the oils that make the best substitutes for unrefined avocado oil:

1. Macadamia nut oil (unrefined)

Macadamia nut oil is made by extracting the fat from macadamia nuts. 

It has a smoke point of around 410°F (210°C), very similar to extra virgin olive oil (1, 15).

Macadamia nut oil has a rich, buttery taste that is similar to avocado oil, but slightly nuttier.

Macadamia nut oil is even higher in monounsaturated fats than avocado oil, so the health benefits are similar as well (3, 16). 

Bottom Line: Macadamia nut oil has a similar nutritional profile and buttery taste as cold-pressed avocado oil and only a slightly lower smoke point. 

2. Olive oil (extra virgin)

Olive oil is the liquid fat extracted from fresh olives. Depending on how it is processed, olive oil can be labeled as extra virgin, virgin, or refined.

Extra virgin olive oil (EVOO) is the least processed and has a strong, somewhat bitter flavor. With a smoke point of 410°F (210°C), it works well for baking, roasting, and sauteing (17).

Olive oil’s fatty acid composition is very similar to avocado oil. Both oils have the same monounsaturated fat content (about 73% of total fat), making them heart-healthy choices (2, 3).

Extra virgin olive oil is the closest substitute for cold-pressed avocado oil since it has a similar buttery, grassy flavor.

Bottom Line: Extra virgin olive oil has a similar nutritional and taste profile as cold-pressed avocado oil and only a slightly lower smoke point. 

Final thoughts

There are plenty of oils that can serve as substitutes for avocado oil. The best avocado oil substitute depends on whether you care most about nutrition, flavor, or cooking methods.

Nutritionally, avocado oil is most similar to olive, macadamia, and canola oil. Avocado oil contains 73% monounsaturated fat, compared to 73% in olive oil, 80% in macadamia oil, and 64% in canola oil.

While none of the oils in this article have a smoke point as high as avocado oil (520°F), refined olive oil, peanut oil, and canola oil are the best options for high-heat cooking.

If you need a cold-pressed avocado oil substitute with a similar buttery flavor, try macadamia nut oil or extra virgin olive oil.