Shortening and olive oil are both commonly used in cooking but have very distinct characteristics. Shortening is often used for flaky pastries and tender cakes, while olive oil is known for its health benefits and Mediterranean flavor. So, which one is better?
Get ready to uncover the truth about these kitchen staples and decide which is the better choice for you. Let’s begin!
Comparing shortening vs olive oil
| Shortening | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
| Solid or Liquid? | Solid | Liquid | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 360 degrees | 350 degrees | 390-470 degrees | 350 degrees |
| Primary Fat | Monounsaturated | Monounsaturated | Monounsaturated | Monounsaturated |
| Taste | Buttery | Grassy | Neutral | Mildly grassy |
| Good for Cooking… | Raw, low heat, moderate heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
| Allergens | Depends on ingredients | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | Palm shortening only | Yes | If it is not refined | Yes |
| Vegan? | No | Yes | Yes | Yes |
Differences between shortening and olive oil
First things first, let’s understand the basics.
Shortening is a solid fat made from hydrogenated vegetable oils, usually palm, soybean, or cottonseed oil. On the other hand, olive oil is a liquid fat derived from pressing olives.
Shortening has a neutral flavor, allowing other ingredients to shine. It has a higher melting point than butter, making it ideal for recipes that require a solid fat that can withstand high heat. Shortening is commonly used in baking to create flaky textures in pastries, biscuits, and cakes.
On the other hand, olive oil has a distinct fruity and sometimes peppery flavor. It’s commonly used in Mediterranean and savory dishes, including sautéing, salad dressings, and marinades.
Extra virgin vs regular vs virgin olive oil
Olive oil comes in different varieties, such as extra virgin, virgin, and regular, with varying levels of flavor and quality.
Extra virgin olive oil comes from the first pressing of olives and is the purest form with the most robust flavor.
Regular olive oil is a blend of cold-pressed and processed oils, offering a milder taste.
Virgin olive oil, like extra virgin, is obtained without using chemicals, but it has a slightly lower quality and flavor than the other two.
Baking and cooking with shortening vs olive oil
When it comes to baking and cooking, the choice between shortening and olive oil depends on the recipe and desired outcome.
I prefer shortening for baking because it provides a tender texture and helps create flaky pastries. It has a higher melting point than butter, which makes it ideal for pie crusts, cookies, and cakes that require a solid fat.
Olive oil, on the other hand, is a versatile option for both cooking and baking. It can be used in various recipes, including sautéing vegetables, roasting meats, or making salad dressings.
Extra virgin and virgin olive oil have a lower smoke point, around 350°F, which makes them suitable for light sautéing and low-temperature baking. Regular olive oil has a higher smoke point, around 350-470°F, making it more suitable for medium-heat cooking methods.
Can shortening and olive oil be substituted for each other?
While you can substitute shortening with olive oil in certain recipes, it’s not always a straightforward swap.
In baking, the difference in consistency and fat content can significantly impact the final product. If a recipe calls for shortening, it’s usually best to stick to it. Or, you can also get away with using something like coconut oil.
For some savory dishes, you can replace shortening with olive oil without any major issues. Just keep in mind that the flavors and textures may vary.
Nutrition: Shortening vs olive oil
Shortening is a solid fat that contains a higher percentage of saturated fats. This means it can contribute to higher cholesterol levels if consumed excessively.
When shopping, t’s important to be mindful of the specific shortening you choose. Different brands may have variations in their ingredients and nutritional content. Be sure to check the labels and opt for shortening that is trans fat-free and has a lower amount of saturated fats.
Olive oil, on the other hand, is a liquid fat packed with heart-healthy monounsaturated fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease. Olive oil also contains beneficial antioxidants and anti-inflammatory compounds, which can support overall health. It’s important to note that while olive oil is a healthier choice, it is still high in calories, so moderation is key.
| Per tablespoon (15mL) | Shortening | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
| Calories | 115 | 120 | 120 | 120 |
| Polyunsaturated | 2.5 g | 1.5 g | 1.5 g | 1.5 g |
| Monounsaturated | 5.2 g | 10 g | 10 g | 10 g |
| Saturated | 4.6 g | 2 g | 2 g | 2 g |
| Trans | 0 g | 0 g | 0 g | 0 g |
| Total Fat | 12.8 g | 14 g | 14 g | 14 g |
| Cholesterol | 7.2 mg | 0 | 0 | 0 |
The primary fat source is bolded.
How to store shortening and olive oil
Proper storage can make a big difference in maintaining the quality of your cooking fats!
Shortening should be stored in a cool, dry place, away from direct sunlight. It can be kept at room temperature, but refrigeration can extend its shelf life.
Olive oil, on the other hand, is best stored in a cool, dark place, away from heat and light. Exposure to air and light can cause it to spoil more quickly. So, remember to keep those bottles tightly sealed!
Shortening vs olive oil: Which is better
After considering all the factors, it’s time to pick a winner!
While shortening has its uses in baking, olive oil shines with its nutritional benefits, versatility, and delicious flavor. With its monounsaturated fats and Mediterranean charm, olive oil takes the crown as the healthier and more versatile option for everyday cooking.
FAQs
Olive oil is considered healthier than shortening due to its monounsaturated fats, which are beneficial for heart health.
In some recipes, you can substitute butter or margarine for shortening. However, keep in mind that this might alter the flavor and texture of the final product.
Shortening is often used in baking because it creates a tender and flaky texture in pastries, cookies, and cakes. It also has a longer shelf life than some other fats.
Shortening is generally better for frying due to its higher smoke point, which allows it to withstand higher temperatures without breaking down and smoking.
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