Is Cooking Spray Healthier Than Oil? Which is Better?

As the popularity of healthy eating is growing continuously, many individuals are searching for ways to reduce calories and fat in their cooking. And when it comes to cooking, people always need clarification on cooking spray and oil, which one to choose or which is healthier?

When we compare them, we find that cooking spray is much lower in calories and fat than oil, which makes it a good option for someone looking to reduce their calorie and fat intake. However, oil provides a richer and more distinct flavor to food, and is more versatile than cooking spray in terms of cooking methods.

Is Cooking Spray Healthier Than Oil or Is cooking spray better than oil

So in this article, we will compare and explore the advantages and disadvantages of both cooking spray and oil, and help you decide which one is right for your cooking needs.

Is Cooking Spray Better Than Oil?

In some aspects, we will find cooking spray is better than oil, however, in some parts oil is better than it. As these two are the most commonly used kitchen ingredients, there is always a debate, is cooking spray better than oil?

The cooking spray has gained popularity in recent years because it is perceived as a healthier alternative to oil. However, not all cooking sprays are created equal. Some are better than others, and some are downright unhealthy.

So to get a clear idea, we will explore various advantages and disadvantages and compare them.

Advantages And Disadvantages of Cooking Spray

Lower calorie and fat contentContains chemicals and additives like propellants and lecithin
Easy to use and distribute evenlyCan leave a residue on cookware
Non-stick propertiesLimited flavor options

Advantages And Disadvantages of Oil

Natural and unprocessedHigh in calories and fat
Provides flavor to foodCan be expensive
Some oils have health benefitsSome oils have a low smoke point and can produce harmful fumes


Calories And Fats

When it comes to calories and fat, cooking spray generally comes out on top. One tablespoon of most oil contains approx 120-25 calories and 14-15 grams of fat, while 4-5 secs spray of cooking spray has only about 30-35 calories and less than 3-4 grams of fat.

But you are thinking that most cooking sprays claimed that they contain 0 calories and 0 fat. This is true only if you spray for 1/4th of a second. Then also it will have 2-3 calories and 0.2 gm of fat which is considered negligible or 0.

So, if you want to cover a pan of 9 inches, it will take you around 4-5 seconds of spray which will have 30-35 calories and 3-4 gm of fats and it is much lesser than oil.


When it comes to taste, oil is the clear winner as there are many flavors available that make the food tasty. While the cooking spray is essentially tasteless and not many flavors are available. 

When sometimes we need to add extra flavor to the salad, we add oil but here we can’t add cooking spray as it will ruin the taste.


In terms of cost, cooking spray is usually less expensive than high-quality oils but can be more expensive than lower-quality oils. Also, if you compare cooking spray with oil on a per-serving basis, then it will be more expensive than oil.

However, cooking spray is more convenient to use and may save you money in the long run by reducing the amount of oil you use in your cooking.

What Pans Can You Use Cooking Spray On?

Final Verdict

In conclusion, when it comes to choosing between cooking spray and oil, or which one is better, there is no easy answer. Both have their advantages and disadvantages. 

If you are looking to reduce calories and fat in your cooking, cooking spray is the better option and if you are looking for flavor and a wider range of options, then oil may be the better choice.

Ultimately, it’s up to you to decide which one to use based on your needs and preferences. Also, it’s always better to use both in moderation.

If you have decided to use cooking spray, it’s important to choose a high-quality product that is all natural and free from any harmful additives and chemicals.

Look for sprays that are made from natural ingredients like canola oil, olive oil, or coconut oil. These oils are generally considered healthier than other types of oil, and they provide the same benefits when used in cooking spray form.

Another important consideration is the smoke point of the cooking spray or oil you use. The smoke point is the temperature at which the oil or spray starts to smoke, and can vary depending on the type of oil or spray you are using.

If you are cooking at high temperatures, it’s important to use an oil or spray with a high smoke point to avoid harmful fumes and smoke.

In the end, the choice between the two comes down to personal preference and dietary needs. It is important to be aware of the pros and cons of each option and to choose the one that best fits your lifestyle. 

Whether you choose to use cooking spray, oil, or a combination of both, the most important thing is to enjoy your food and have fun in the kitchen!


  1. Can You Use Cooking Spray On Food Instead Of Oil?

    Yes, you can use cooking spray on food instead of oil. You can also spray it directly on the food or spray it on the pan before cooking for easy maneuvering of food.

  2. What’s Healthier Cooking Spray Or Olive Oil?

    If we compare calories and fats, then clearly cooking spray will be much healthier than oil as it contains only 30-35 calories and 3-4 grams of fats per 4-5 secs of spray. But, on the other side 1 tablespoon of oil contains 120-25 calories and 14-15 grams of fats.
    You have to make sure that when you are buying cooking spray, you have to select one that is made of natural ingredients and free from chemicals and additives.

  3. Which Cooking Spray Is Healthiest?

    The one that is made of natural ingredients like canola oil, olive oil, or coconut oil and is free from any harmful chemicals and additives.

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