Soybean oil, extracted from the seeds of the soybean plant, is the most widely consumed oil in the USA. Due to its high production and distribution within the USA, it is found in so many things, from frying fast foods to feeding livestock. So, if your recipe needs soybean oil, then it is not likely that you won’t be able to find it!
That said, maybe you want to try something healthier or different. In that case, here are our five substitutes for any situation.
- Vegetable oil
- Extra virgin olive oil
- Regular/virgin olive oil
- Safflower oil
- Canola oil
Best All-Around Substitute For Soybean Oil: Vegetable Oil
Vegetable and soybean oil are very similar, possibly because many vegetable oils may contain a percentage of soybean oil! The main difference between the two oils is that vegetable has a slightly lower smoke point and may not be suitable for high-heat cooking applications. Still, aside from that, they are a very similar, affordable, and neutrally flavored swap.
Best Raw Cooking Substitute For Soybean Oil: Extra Virgin Olive Oil
The best raw cooking alternative for soybean oil is extra virgin olive oil. This oil has a smoke point of 350 degrees but is best consumed raw or as a finishing oil to preserve some nutrients that heat can damage.
Extra virgin olive oil is not neutral flavored. Depending on where it is grown, the flavors will vary, but it is usually grassy and robust. I find the best ways to eat it are simple, such as on salads with a bit of vinegar or drizzled all over warm bread or roasted meat.
Best Soybean Oil Substitute for Regular Cooking: Regular/Virgin Oil
Regular olive oil, sometimes known as light olive oil or virgin olive oil, is made with a mix of refined and extra virgin olive oil. This increases its smoke point while retaining some flavor and beneficial nutrients (just not as much!) It has a smoke point, usually between 390-470 depending on the brand. The higher the smoke point, the higher the temperature you can cook it. However, I wouldn’t do high heat unless you know for sure that the brand you buy has a higher smoke point!
Best Soybean Oil Substitute for High-Heat Cooking: Safflower Oil
Safflower oil has one of the highest smoke points of 475-500 degrees, so it is very safe to use for high-heat cooking. It is usually flavorless and colorless, so it won’t add any strange tastes to your dishes. It is also very affordable, meaning it won’t break the bank if you need to use a lot of it for deep frying.
Soybean Oil Substitute that is Closest in Flavor: Vegetable Oil
Vegetable oil is often the closest oil in flavor to soybean oil, often because soybean oil is a primary ingredient in vegetable oils. Both are super neutral and extremely inexpensive choices when looking for an all-purpose cooking oil at the grocery store.
Best Neutral Flavored Soybean Oil Substitute: Canola Oil
When looking for a neutral flavored oil, some people prefer to avoid soy due to concerns over genetic modification of the crop, and they don’t want vegetable oil as it often does not list which oils it contains, so in those cases, canola would be a good choice.
Made from the rapeseed plant, canola oil is a popular cooking oil because it is low in saturated fat and has a mild flavor that works well for most recipes. It’s also relatively inexpensive and widely available at grocery stores.
Best Budget-Friendly Soybean Oil Substitute: Vegetable Oil
Vegetable oil is popular as a budget-friendly frying oil as it is low-cost, only 10 – 35 cents per fluid ounce. Soybean oil is usually more expensive, at 40 cents per fluid ounce.
Best Healthy Soybean Oil Substitute: Extra Virgin Olive Oil
Soybean oil is unsuitable for people avoiding genetically modified or highly refined ingredients, as most soy in the US is genetically modified. While soybean oil does contain some health properties, such as plant sterols that lower cholesterol, using too much soybean oil may be potentially harmful. Extra virgin olive oil is a much healthier choice, as it is full of antioxidants and heart-healthy compounds, and it is also very widely available.
Best Keto/Paleo/Whole30 Soybean Oil Substitute: Extra Virgin Olive Oil
Extra virgin olive oil is a safe bet for anyone following the keto, paleo or Whole30 diets. Soybean Oil is a highly refined oil likely to come from genetically modified crops, so it should be avoided on all three diets even if it is both low in carbs and high in fat.
EVOO is a whole food made by pressing olives. No heat or solvents are used to make extra virgin olive oil, so it retains all of its healthful properties.
FAQs
No soybean oil is not as healthy as olive oil as it is highly refined and does not retain the level of antioxidants that olive oil does.
Yes, soybean oil is 53% polyunsaturated fat and high in omega-6. It also contains omega-3, but not nearly as much as omega-6.
Soybean oil has a shelf life of about 1-2 years. It will start to smell rancid and take on a yellowish tinge when it begins to spoil. You should also check the expiration date printed on the bottle before using it.
Soybean oil does not contain any HDL or LDL cholesterol. It is a neutral fat that does not affect cholesterol levels in the body, which is why it is sometimes recommended for those with high cholesterol, as it won’t add to it. However, as it is high in omega-6 fatty acids, excessive consumption of soybean oil can lead to inflammation, which can increase the risk of heart disease and other chronic illnesses.
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