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Substitution Equivalents for Vegetable Oil

By Suzanne Allen

Fat plays an important role in helping your body to absorb vitamins, protect organs, regulate temperature and build hormones. Too much fat consumption stimulates weight gain, increases cholesterol levels and contributes to heart disease and cancer. While vegetable oil is a healthier option over butter and lard, this oil contains 13.6 g of fat and 120 calories per tablespoon. Reduce fat and calories in your cooking products by replacing vegetable oil with low-fat substitutions.


Substitute unsweetened applesauce for vegetable oil in your baking products. Use two parts applesauce and one part vegetable oil in your recipe. For example, if your recipe calls for 1 ½ cups of vegetable oil, add 1 cup of unsweetened applesauce and ½ cup of vegetable oil. One serving of unsweetened applesauce contains no fat and 19 calories per serving.

Prune Puree

Replace vegetable oil for pureed prunes. Use equal amounts of prune puree when substituting for vegetable oil. For example, if the recipe calls for 1 cup of vegetable oil, substitute 1 cup of prune puree. Prune puree tends to dry out baking products. Add extra moisture in the form of water or fat-free milk for optimal texture. Prune puree sweetens your recipes and darkens the final color of your baked good.


Substitute no-fat or low-fat yogurt for vegetable oil. Plain or vanilla yogurt may equally replace the amount of vegetable oil needed in your recipe. For example, if your recipe requires 1 cup vegetable oil, substitute 1 cup of yogurt. Yogurt adds moisture to your cooking product. Thus, reducing the amount of liquid, such as water or milk, added to recipe may be necessary.


Mashed bananas can substitute for vegetable oil during baking. Substitute 1 cup of bananas for every cup of vegetable oil called for in your recipe. Replacing oil with bananas may alter the flavor of your recipe. Experiment by taste-testing your recipes prior to serving. One medium banana contains only 0.6 g of fat.

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