Substitute Ingredient
Published 6 July 2026
The best substitute for avocado oil is refined olive oil (light olive oil), used in a 1:1 ratio. It shares a similar monounsaturated fat profile and neutral flavour, and works across almost every cooking and baking application where avocado oil is called for.
Avocado oil is prized for three things: its high smoke point (around 270°C for refined versions), its mild, buttery flavour, and its clean monounsaturated fat profile. That combination makes it unusually versatile — it handles high-heat frying just as comfortably as it does a delicate salad dressing. Finding a single oil that ticks all three boxes at once is the challenge. Most substitutes will nail two out of three, so the right choice depends on what you're cooking.
| Substitute | Ratio | Best for | Dietary notes | Tips |
|---|---|---|---|---|
| Refined olive oil | 1:1 | Sautéing, dressings, baking, marinades | Vegan, dairy-free, gluten-free | Avoid for very high-heat frying |
| Grapeseed oil | 1:1 | Frying, sautéing, dressings, baking | Vegan, dairy-free, gluten-free | Best when neutral flavour is needed |
| Sunflower oil | 1:1 | Frying, baking, dressings, roasting | Vegan, dairy-free, gluten-free | Budget-friendly everyday swap |
| Rice bran oil | 1:1 | Stir-frying, deep-frying, baking | Vegan, dairy-free, gluten-free | Excellent high-heat performance |
| Macadamia oil | 1:1 | Sautéing, roasting, dressings, dipping | Vegan, dairy-free, gluten-free | Closest flavour match to avocado oil |
Yes — refined olive oil (light olive oil) is the most practical all-round swap. Use it at a 1:1 ratio across sautéing, baking, marinades, and dressings.
The key is reaching for light or refined olive oil, not extra virgin. Extra virgin olive oil has a strong, grassy flavour and a lower smoke point that can make it intrusive in delicate recipes. Refined olive oil, by contrast, is mild and clean. Its smoke point sits around 240°C, which handles most everyday cooking with ease. Where it falls short is extreme high-heat frying — if you're deep-frying at 260°C+, opt for rice bran oil instead.
Grapeseed oil works beautifully as a 1:1 substitute wherever a completely neutral oil is the goal. It has a smoke point of around 215°C and a flavour that essentially disappears into whatever you're cooking.
Substitution ratios are informed by established culinary references including King Arthur Baking and Serious Eats.
Results may vary. Always verify allergen information independently. Read our full disclaimer →
What is the best substitute for avocado oil in baking?
Refined olive oil or sunflower oil both work well in a 1:1 ratio for baking. They provide the required fat and moisture without adding competing flavours. Grapeseed oil is another reliable option if you want something particularly neutral.
What can I use instead of avocado oil for frying?
Rice bran oil is the top pick for high-heat frying, with a smoke point of around 255°C. Refined sunflower oil and grapeseed oil are also solid options for everyday frying temperatures around 175–190°C.
Is avocado oil the same as olive oil?
No, but they share a similar nutritional profile — both are high in monounsaturated fats. Avocado oil generally has a higher smoke point than extra virgin olive oil and a milder flavour, though refined olive oil is a close match for cooking purposes.
Can I use avocado oil and sunflower oil interchangeably?
Yes, in most everyday recipes they can be swapped at a 1:1 ratio. Sunflower oil is more affordable and widely available, though it lacks the subtle buttery character of avocado oil and has a different fat profile.
What is the closest oil to avocado oil in flavour?
Macadamia oil is the closest flavour match. Both oils have a mild, buttery taste and a high monounsaturated fat content, making macadamia oil the best substitute when flavour is the priority.
Is avocado oil good for high-heat cooking?
Yes — refined avocado oil has one of the highest smoke points of any cooking oil, around 270°C. For a substitute that matches this heat tolerance, rice bran oil
Looking for a quick substitute?
Substitute Ingredient
Our substitution guides are researched by home cooks and informed by established culinary references including King Arthur Baking and Serious Eats.
About →This makes it a favourite for recipes where you want no oily aftertaste — think light vinaigrettes, Asian-style dipping sauces, or delicate baked goods. It's slightly higher in polyunsaturated fats than avocado oil, so it's not a nutritional mirror, but for pure cooking performance it delivers. The one caveat: grapeseed oil lacks any of the buttery character that makes avocado oil special, so it's not the right pick when flavour is the point.
Refined sunflower oil is the budget-friendly answer to an empty bottle of avocado oil. Use it in a 1:1 ratio for frying, roasting, baking, and dressings.
Its smoke point of around 225°C is solid for most home cooking, and its flavour is so neutral it won't compete with anything else on the plate. The trade-off is nutritional — sunflower oil is higher in omega-6 polyunsaturated fats, which is worth considering if you're using a lot of it. For everyday cooking where you simply need a reliable, affordable neutral oil, it gets the job done without fuss.
For high-heat cooking specifically, rice bran oil is arguably the best substitute on this list. Use it at a 1:1 ratio for stir-frying, deep-frying, and roasting.
With a smoke point of around 255°C, it actually exceeds refined avocado oil in heat tolerance. It has a light, clean flavour that mimics refined avocado oil well, and it's been a staple in Australian and Asian kitchens for years. It also works in dressings and baked goods, though it lacks the buttery richness that avocado oil can lend to roasted vegetables or a drizzle. If your priority is a wok or deep-fryer, reach for this one first.
Macadamia oil is the flavour-first substitute. At a 1:1 ratio, it comes closer to avocado oil's characteristic buttery, mild taste than any other option on this list.
Both oils are rich in monounsaturated fats and share a smooth, rounded character that works particularly well in dressings, dipping sauces, and roasted dishes. Macadamia oil's smoke point sits around 210°C — perfectly fine for sautéing and oven roasting, but not ideal for deep-frying at very high temperatures. It's also the priciest substitute here, which means it earns its place most in recipes where that gentle flavour will actually be noticed.
Avocado oil goes by the same name in all major English-speaking markets:
All five substitutes on this list are naturally vegan, dairy-free, and gluten-free, which makes substituting avocado oil straightforward for almost any dietary need. Whether you're cooking for someone avoiding dairy or following a plant-based diet, any of these oils slot straight in.
If you're managing specific health conditions that require attention to fat profiles — such as limiting omega-6 intake — refined olive oil or macadamia oil are the closest nutritional match to avocado oil, both being high in monounsaturated fats.
Avocado oil is versatile enough that no single substitute will perfectly replicate it in every context — but most will get you 90% of the way there. For everyday cooking and baking, refined olive oil is the easiest like-for-like swap. When heat is the priority, reach for rice bran oil; when flavour is what you're after, macadamia oil is the closest match.
