In this matchup, we’re pitting golden-hued flaxseed oil (also known as linseed oil) against kitchen staple shortening. While one is typically used outside of heat cooking, the other is famed for making pastries and fried delights. But what’s the verdict when it comes to their uses in the kitchen? If you’re ready to find out, read on!
Comparing flaxseed oil vs shortening
| Flaxseed oil | Shortening | |
| Solid or liquid? | Liquid | Solid |
| Smoke point (Fahrenheit) | 225 degrees | 360 degrees |
| Primary fat | Polyunsaturated | Monounsaturated |
| Taste | Crisp, nutty | Buttery |
| Good for cooking… | Raw | Raw, low heat, medium heat |
| Common allergens | Flaxseed/Linseed | Depends on ingredients |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | Yes | Palm shortening only |
| Vegan? | Yes | No |
Differences between flaxseed oil and shortening
The main difference between flaxseed oil and shortening is obvious – their textures and flavors! Flaxseed oil is a liquid oil pressed from dried flaxseeds, while shortening is a solid white, creamy fat made from hydrogenated vegetable oils or animal fat. Shortening will also have a buttery taste, while flaxseed oil has a crisp and nutty flavor profile. And while they aren’t on opposite ends of the spectrum with their smoke points, flaxseed oil has a very low smoke point that makes it only suitable for raw cooking. Shortening, on the other hand, can be used for medium-heat cooking.
When it comes to diet accommodation, flaxseed oil is a star, being vegan-friendly, keto-friendly, paleo-friendly, and gluten-free. Meanwhile, shortening is gluten-free and keto-friendly but not vegan.
Baking and cooking with flaxseed oil vs shortening
Flaxseed oil is delicate, which means you should reserve it for raw uses like drizzling over roasted veggies or hummus or even adding it to smoothies for a boost in nutrition. It also has a mild, clean, nutty flavor that can be a great addition to salad dressings or cooked grains – anything fresh or classic, really. But be careful with the quantity, as some people report a fishy taste if too much is used. In baking, it probably shouldn’t go in the oven either, but you can also drizzle it over grainy muffins and loaves of bread.
Shortening, with its buttery texture, is a go-to in baking. Its solid nature gives it unique properties that make it perfect for baking flaky pies and pastries, moist cakes, as well as cookies that don’t spread. It can create those delicate pockets in baked goods and make smooth frosting and icing with its stability. Shortening is also an excellent choice for frying okra and chicken – anything where you want a golden brown layer. It can also thicken up soups and stews like gumbo and make vegetables glisten.
Can flaxseed oil and shortening be substituted for each other?
Substituting flaxseed oil for shortening and vice versa can be difficult. Flaxseed oil doesn’t do well under heat while shortening can’t be used for raw applications, not to mention their distinct flavors, where shortening is buttery yet neutral flavored and flaxseed oil is crisp and nutty.
If you’re looking for a substitute for flaxseed oil, chia seed oil has a similar high omega-3 fatty acid content and a crisp, nutty flavor. For something with a higher smoke point for heat cooking, regular olive oil is a good choice. For shortening, Crisco or lard will mimic its texture and properties best.
Nutrition: Flaxseed oil vs shortening
Flaxseed oil has a reputation for being healthy. It’s jam-packed with nutrients such as omega-6 and omega-3 fatty acids for heart health and potassium. The oil is said to be able to reduce inflammation, improve skin health, and protect the body’s cells. It is also very high in good polyunsaturated fats and contains no cholesterol.
Shortening, on the other hand, isn’t particularly high in any vitamins, minerals, carbohydrates, or protein. So, while it’s useful in the kitchen for its textural qualities, it’s not exactly a good source of nutrition. The plus side is that while it does contain saturated fats and cholesterol, it is highest in good monounsaturated fats that should be part of a well-rounded diet.
As all cooking oils and fats are high in calories and fats, always use them in moderation.
| Per tablespoon (15mL) | Flaxseed oil | Shortening |
| Calories | 120 | 115 |
| Polyunsaturated | 9.2 g | 2.5 g |
| Monounsaturated | 2.5 g | 5.2 g |
| Saturated | 1.2 g | 4.6 g |
| Trans | trace | 0 g |
| Total fat | 13.6 g | 12.8 g |
| Cholesterol | 0 | 7.2 mg |
The primary fat source is bolded.
How to store flaxseed oil and shortening
Flaxseed oil oxidizes quickly, which is why it usually comes in a dark bottle. It’s best stored in the fridge to keep it away from light and heat sources and to prolong its shelf life. Its shelf life is also very short – an unopened bottle can last for up to 6 months, while an opened bottle should be used within 2 – 3 months.
Shortening should be stored in a cool, dry place, also away from light and heat. It can also be stored in the fridge if you live in a hot or humid climate or if you simply want to extend its shelf life. Just be sure to let it sit at room temperature before using it to soften it up. Once opened, shortening sticks have a shelf life of 6 months, and unopened sticks can be stored for up to 2 years. Opened cans of shortening can last for about a year, and unopened ones can last for about two years.
Flaxseed oil vs shortening: What’s the verdict?
The verdict relies on what you’re trying to achieve in your cooking or baking adventure. If you’re looking for a nutritious oil that can be used as a finishing oil for a variety of foods, choose flaxseed oil. But if you’re searching for a buttery solid that can play a distinct role in baking and frying, especially texturally, shortening is the right choice. Because they’re so different, choosing between flaxseed oil and shortening should be easy!
FAQ
Cooking with flaxseed oil is not recommended because of its low smoke point, which means it will start to break down and release potentially harmful compounds at low temperatures. This makes it unsuitable for any type of heat cooking, whether it’s frying or sautéing. Instead, flaxseed oil is best for drizzling over finished dishes and is used for its health benefits.
Since flaxseed oil has a low smoke point, it won’t be the best choice for baking. However, it can be drizzled over finished baked goods, especially those that require a delicate, nutty flavor, like quick breads and muffins. It’s also a great oil if you’re looking to boost the nutritional value of your baked goods.
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