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For 1 tablespoon cooking oil, substitute 1 tablespoon olive oil, canola oil, or coconut oil, or replace half the amount of oil for mashed bananas in baking and adjust as needed. continue reading below. Vegetable Oil Substitutes. For 1 cup vegetable oil, substitute 1/2 cup applesauce or fruit puree.
Calorie, carbohydrate, protein, fat and vitamin content are similar for both canola and vegetable oils. Each contains about 120 calories and 14 grams of fat per tablespoon. These oils both lack protein and carbohydrates, but are good sources of vitamin E and vitamin K.