Vegetable Oil on Keto: Navigating Its Role in Your Low-Carb Culinary Journey


Can you enjoy fried foods or creamy salad dressings on the ketogenic diet? With its high fat content, vegetable oil should be a perfect fit. But is vegetable oil keto-friendly, or will it kick you out of ketosis?

Vegetable oils are generally suitable for keto; they can easily fit into the high-fat, low-carb ketogenic diet. Their high-fat content makes vegetable oils like olive and avocado oil ideal for getting into ketosis and powering your body in this fat-burning state. 

Read on to learn more about the benefits and drawbacks of cooking with vegetable oils on the popular ketogenic diet.

You’ll get the full breakdown of how they impact ketosis and tips for picking the healthiest options.

is vegetable oil keto friendly

Vegetable Oil

Serving Size: 28g (1 oz)

keto approved

Net Carbs








Is Vegetable Oil Keto Friendly?

Understanding our food is essential when it comes to the ketogenic or keto diet. Today, we’re exploring vegetable oil. The verdict? It’s keto-approved!

Vegetable oil has no net carbohydrates. For those on a keto diet aiming for less than 20g of these per day, it’s perfect!

But what about the fats? All 28 grams in this product are fats! This might seem scary, but on a keto diet, fats are friends. Types like mct, ghee, and certified sustainable palm oil can benefit health.

We also have popular choices like coconut oil and butter that carry health benefits too! They might even add a nice flavor while cooking.

Other favorites include extra virgin olive oil and avocado oil. These are loaded with healthy compounds to help lose weight and reduce inflammation.

Olive oil companies ensure their products meet dietary guidelines. Even the American Heart Association approves!

It’s not just about olive oils, though. There are many cooking oils to choose from – canola oil, sesame oil, and sunflower oil; each has special factors to consider, such as smoke point and fat content.

The key is diversity. Incorporate different oils into your meals for a well-rounded keto kickstart.

Last but not least is animal fats – often overlooked but contain a good amount of saturated fat, which is beneficial in moderation!

Pros Of Eating Vegetable Oil On The Keto Diet

  • Vegetable oil is high in healthy fats, the main energy source on a ketogenic diet.
  • It has zero net carbs, ideal for keeping total carbohydrate intake below 20g daily.
  • It can be used in various dishes, making it a versatile ingredient for ketogenic cooking.
  • Rich in calories, it can help meet daily energy needs on a ketogenic diet restricting carbs.
  • Some vegetable oils like olive and coconut oil also have other health benefits, such as anti-inflammatory properties and heart health benefits.

Cons Of Eating Vegetable Oil On The Keto Diet

  • Vegetable oil is high in calories, contributing to increased caloric intake, which may hinder weight loss.
  • It lacks protein and fiber, which are important for a balanced diet.
  • Most vegetable oils are rich in omega-6 fatty acids, which can cause inflammation if consumed in large quantities.
  • The process of refining vegetable oils often removes many of the beneficial nutrients.
  • Certain vegetable oils are high in trans fats, which can increase bad cholesterol levels and the risk of heart disease.

Benefits Of Vegetable Oil

Vegetable oils, including mct, ghee, certified sustainable palm oil, coconut oil, extra virgin olive oil, avocado oil, butter, and other animal fats, are essential in our food. These oils are not just for flavor and cooking but also health. They contain beneficial compounds that contribute to the many health benefits they provide.

When it comes to ketogenic diets, these cooking oils play a crucial role. They’re high in fat content, a cornerstone of such diets. This is why vegetable oils get the verdict of “keto-approved.”

  • Rich in Healthy Fats: Healthy fats like monounsaturated and saturated fats are abundant in vegetable oils. These fats help reduce inflammation and promote overall health.
  • Keto Kickstart: Vegetable oil’s high-fat and low-carbohydrate makeup can give your body that keto kickstart to burn fat instead of carbs for energy.
  • Promotes Weight Loss: Studies show that a high-fat diet like the ketogenic diet can provide weight loss results by making your body more efficient at burning fat for energy.
  • Suitable Smoke Point: Many vegetable oils have an appropriate smoke point, making them ideal for cooking various foods without breaking them down into harmful compounds.

Different types of vegetable oils, such as safflower, sesame, sunflower, or macadamia nut oil, have unique flavor profiles that can enhance the taste of your meals while adhering to dietary guidelines.

However, it’s important to choose your oils wisely. Not all products are created equal – some companies may adulterate their products while others maintain stringent quality controls. Always opt for pure forms that don’t contain harmful trans fats acknowledged by organizations like the American Heart Association.

In conclusion, whether deep frying with canola oil or dressing salads with extra virgin olive oil – remember that vegetable oils add more than just flavor. They could be your secret ingredient towards health improvements and those long-awaited weight loss results!

Alternatives To Vegetable Oil On The Keto Diet

1. MCT Oil

MCT oil is a top-notch keto-friendly alternative to vegetable oil. It provides the necessary fats for the ketogenic diet, making it an excellent building block for this diet.

2. Ghee

Ghee, or clarified butter, is packed with healthy animal fats and adds wonderful flavor to your foods. It’s perfect for people on a keto diet seeking weight loss results.

3. Certified Sustainable Palm Oil

This type of oil is not only good for the planet but also great for those following a keto lifestyle. Its fat content makes it one of the best cooking oils for keto dieters.

4. Avocado Oil

The last one on our list, avocado oil, offers numerous health benefits, including reducing inflammation and enhancing the absorption of important compounds in food. A must-have in any keto kitchen!


The verdict is in – vegetable oils get a resounding “yes” for keto. Their zero-carb, high-fat profile is a match made in ketogenic heaven. But with the wrong oils, you could end up in purgatory. 

Choose your keto oils wisely, and vegetable oils like olive and avocado (free of inflammatory omega-6s and trans fats) can be your guardian angels, blessing you with better health benefits. Harness their powers, and you’ll be unstoppable on your keto journey.