Olive oil vs vegetable oil
Olive oil is rich in monounsaturated fat and antioxidants; refined oil has a higher smoke point.
per 100 g.
| Nutrient | Olive oil (extra-virgin) | Vegetable oil (refined) |
|---|---|---|
| Calories | 884 kcal | 884 kcal |
| Saturated fat | 14 g | 15 g |
| Monounsaturated fat | 73 g | 23 g |
| Antioxidant polyphenols | High | Negligible |
| Smoke point | ~190–200 °C | ~230 °C |
The verdict
Extra-virgin olive oil is rich in monounsaturated fat and antioxidant polyphenols linked to heart health — the better everyday choice for dressings and medium-heat cooking. Refined vegetable oil has a higher smoke point for high-heat frying and a neutral taste. Same calories; very different fat quality.
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