Walnut oil and olive oil both offer unique flavors and nutritional profiles that can elevate your dishes to new heights, but which one should you choose?
In this article, I’ll dive into the differences between walnut oil and olive oil, explore their uses, and nutrition content, and ultimately determine which oil takes the crown. So, let’s get started!

Comparing walnut oil vs olive oil
Walnut oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
Solid or Liquid? | Liquid | Liquid | Liquid | Liquid |
Smoke Point (Fahrenheit) | 225-320 degrees | 350 degrees | 390-470 degrees | 350 degrees |
Primary Fat | Polyunsaturated | Monounsaturated | Monounsaturated | Monounsaturated |
Taste | Nutty | Grassy | Neutral | Mildly grassy |
Good for Cooking… | Raw, low heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
Allergens | Walnuts, tree nut | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
Gluten-free? | Yes | Yes | Yes | Yes |
Keto? | Yes | Yes | Yes | Yes |
Paleo? | Yes | Yes | If it is not refined | Yes |
Vegan? | Yes | Yes | Yes | Yes |
Differences between walnut oil and olive oil
Walnut oil is extracted from walnuts, typically through cold pressing. It has a rich, nutty flavor and a slightly sweet aroma. The oil contains a high amount of omega-3 fatty acids, making it beneficial for heart health. Its smoke point is relatively low, so it’s best used for low-heat cooking, dressings, and drizzling over dishes as a finishing touch.
On the other hand, olive oil is extracted from olives using mechanical or chemical methods.It has a fruity, grassy flavor and works well for sautéing, roasting, and salad dressings. Olive oil is also rich in monounsaturated fats, which are associated with heart health.
Extra virgin vs regular vs virgin olive oil
Olive oil comes in various grades, such as extra virgin, virgin, and refined.
Extra virgin olive oil is the highest quality and is made solely through mechanical means (a cold-press method), without heat or chemicals. This creates an oil with a low acidity level and a robust flavor.
Regular olive oil, often labeled as “pure” or “light,” undergoes refining processes to remove impurities and has a milder taste.
Virgin olive oil falls between extra virgin and regular olive oil in terms of quality and taste.
Baking and cooking with walnut oil vs olive oil
Each oil brings a distinct flavor to the table. Walnut oil brings a rich, nutty taste to dishes, while olive oil has a more versatile and mild or slightly grassy flavor. In baking, walnut oil can add a delightful depth to cakes, cookies, and breads, especially those with chocolate or nuts!
However, generally speaking, both walnut oil and extra virgin olive oil are best used in their raw form, such as in dressings or drizzling over finished dishes, to fully enjoy their distinctive flavor.
Remember, walnut oil has a lower smoke point, so it’s not ideal for high-heat cooking or frying.
On the other hand, virgin olive oil is a great all-rounder. It works well for sautéing, roasting, and baking due to its higher smoke point. Olive oil also provides a subtle fruity flavor to dishes, so it’s great for salad dressings and marinades.
Ultimately, whether you choose walnut oil or olive oil depends on the specific taste you’re going for and the cooking method you’re using. If you’re interested, here are some more ways to use walnut oil.
Can walnut oil and olive oil be substituted for each other?
While you can use olive oil as a substitute for walnut oil in certain recipes, I wouldn’t recommend the other way around due to walnut oil’s lower smoke point.
Additionally, walnut oil has a distinct nutty flavor that differs from the fruity and earthy profile of olive oil.
Depending on the recipe, other oils like almond or hazelnut oil might be better alternatives for walnut oil. It’s always a good idea to experiment and find the best oil that complements the flavors of your dish.
Nutrition: Walnut oil vs olive oil
Now, let’s talk about nutrition. Walnut oil is rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation in the body. It also contains antioxidants and vitamin E.
Olive oil, particularly extra virgin olive oil, is renowned for its high content of monounsaturated fats, which promote heart health and reduce bad cholesterol levels. Additionally, olive oil contains polyphenols, which have antioxidant and anti-inflammatory properties.
Per tablespoon (15mL) | Walnut oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
Calories | 120 | 120 | 120 | 120 |
Polyunsaturated | 7.2 g | 1.5 g | 1.5 g | 1.5 g |
Monounsaturated | 3.1 g | 10 g | 10 g | 10 g |
Saturated | 1.2 g | 2 g | 2 g | 2 g |
Trans | 0 g | 0 g | 0 g | 0 g |
Total Fat | 13.6 g | 14 g | 14 g | 14 g |
Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store walnut oil and olive oil
Proper storage is crucial to maintain the quality and freshness of both walnut oil and olive oil.
Walnut oil is more prone to oxidation than olive oil, so the refrigerator is the best place for it to ensure optimal freshness.
Olive oil should be stored in a cool dark place (like a pantry or cupboard) to avoid exposure to light, heat, and oxygen, which can lead to rancidity.
It’s best to use walnut oil and olive oil within six months of opening the bottle to ensure optimal quality.
Walnut oil vs olive oil: The ultimate verdict
Now, the moment we’ve all been waiting for…
While both walnut oil and olive oil have their unique characteristics, the winner is olive oil. Its versatility, higher smoke point, greater stability/shelf-life, and nutritional benefits (particularly extra virgin olive oil) make it a staple in my kitchen.
However, walnut oil remains an excellent choice for those seeking a nuttier flavor and the nutritional benefits it offers. So, why not experiment with both and discover the unique flavors they bring to your kitchen? Happy cooking!
FAQs
Walnut oil and extra virgin olive oil offer different flavor profiles and nutritional benefits. While walnut oil is rich in omega-3 fatty acids, extra virgin olive oil contains monounsaturated fats and polyphenols that promote heart health. The choice between the two depends on your personal taste preferences and health goals.
Walnut oil is considered healthy due to its high content of omega-3 fatty acids, antioxidants, and vitamin E. These nutrients provide numerous benefits, such as supporting brain health and reducing inflammation. However, it’s important to remember that a balanced diet incorporating a variety of healthy fats is key to overall well-being.
Yes, you can use olive oil as a substitute for walnut oil in most recipes, but keep in mind that the flavor will be different due to the distinct nutty taste of walnut oil.
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