You can use yogurt instead of vegetable oil at a ratio of 1:1, in baking only — one cup of yogurt for one cup of oil, one tablespoon for one tablespoon. That is a straight exchange by volume, and it is one of the most effective low-fat swaps in baking: a cup of vegetable oil has about 1,900 calories, while a cup of plain yogurt has about 150. Replacing the oil in a recipe with yogurt removes almost all of the fat and most of the calories, while adding moisture, protein and a gentle tang. It works best in muffins, quick breads, chocolate cake, coffee cake and banana bread, where the yogurt's acidity also helps the leavening. What it cannot do is replace the oil's role in tenderising the crumb or carrying flavour, and this page explains exactly where that line falls.

Yogurt instead of oil is the swap that professional bakers use when they want a moist cake without the heaviness of oil. A chocolate cake made with yogurt instead of oil has a tender, fine crumb and a depth of flavour that the oil version lacks, because the yogurt's tang sits behind the chocolate and makes it taste more complex. A coffee cake made with yogurt has a moist crumb that stays soft for days. The swap is simple — equal amounts, plain yogurt, no adjustment — but the result is different enough to be worth understanding, and the acidity is a genuine asset in any recipe that contains baking soda.

The ratio, in a table

The table below converts vegetable oil to yogurt for the amounts you are most likely to meet. The rule is always the same: equal amounts. Use plain, full-fat yogurt: Greek yogurt works too, but it is thicker, so thin it with a tablespoon of milk per half cup.

Vegetable oil called for Yogurt to use Notes
1 tablespoon 1 tablespoon
2 tablespoons 2 tablespoons
1/4 cup 1/4 cup
1/3 cup 1/3 cup
1/2 cup 1/2 cup 120 ml
2/3 cup 2/3 cup
3/4 cup 3/4 cup
1 cup 1 cup 240 ml
1 1/2 cups 1 1/2 cups
2 cups 2 cups

By weight, one cup of vegetable oil is 218 grams and one cup of plain yogurt is 245 grams — the yogurt is heavier, because it is mostly water, while the oil is pure fat. If you are weighing ingredients, use 245 grams of yogurt to replace 218 grams of oil, or simply swap by volume, which is easier and just as accurate for this substitution. Note that you are adding water and protein, not fat, so the result will be moister but also denser: water does not tenderise crumb the way fat does.

Worked examples

Example 1: A chocolate cake with a tender crumb

A chocolate cake recipe calls for 1/2 cup of vegetable oil. Replace it with 1/2 cup of plain yogurt. The cake will be moist and tender, with a deep chocolate flavour that the yogurt's tang enhances, and it will have about 800 fewer calories across the whole cake. The crumb will be slightly denser than the oil version, but in a chocolate cake that density reads as richness, which is a benefit. Because the recipe contains baking soda, the yogurt's acidity will help it rise. This is the best first recipe to try the swap in.

Example 2: Muffins for a weekday breakfast

A muffin recipe calls for 1/3 cup of vegetable oil and makes 12 muffins. Replace it with 1/3 cup of yogurt. The muffins will be moist and tender, with a gentle tang that suits blueberry, lemon and banana muffins, and they will be significantly lower in fat — which matters if these are a regular breakfast. The muffins will not keep as long as the oil version, because the yogurt adds moisture that can make them go soft after a day, so eat them fresh or freeze them.

Example 3: A lemon drizzle cake with a brighter flavour

A lemon drizzle cake calls for 1/2 cup of vegetable oil. Replace it with 1/2 cup of yogurt. The yogurt's tang suits the lemon perfectly — the cake will taste brighter and fresher than the oil version, and the crumb will be moist for days. This is the recipe where the swap is an improvement rather than a compromise: yogurt and lemon are a natural pairing, and the cake benefits from both the moisture and the acidity.

What changes in the result

Three things change when you swap yogurt for vegetable oil. First, the flavour: yogurt adds a gentle, milky tang. In chocolate cake, coffee cake, lemon cake and muffins, that tang is welcome; in a vanilla cake, it can taste slightly sour, which is why a half replacement is safer there. Second, the texture: the result is moister but denser, because water and protein do not tenderise crumb the way fat does. A cake made with yogurt will be heavier and more compact than the oil version, and it may take a minute or two longer to bake through. Third, the leavening: yogurt's acidity activates baking soda, so a recipe that contains baking soda may rise better with yogurt than with oil. If the recipe uses only baking powder, the acidity is neutralised and there is no leavening benefit — but the moisture remains.

The practical consequence is that yogurt is a good full substitute for oil in muffins, quick breads, chocolate cake, coffee cake and banana bread, where the tang is an asset and the texture is meant to be moist and tender. It is not a substitute in light sponges, in pastry, or in any recipe where the oil's flavour-carrying or tenderising role is essential.

When not to substitute

Do not use yogurt instead of vegetable oil in a light sponge cake, in pastry, or in any recipe where the fat's tenderising role is critical. Do not use it in frying or sautéing — yogurt is not a fat and will curdle at high heat. Do not use flavoured or sweetened yogurt unless you adjust the sugar and flavourings in the recipe. Use plain, unsweetened yogurt. Do not use it in a recipe that is already very wet, because the extra moisture will make it soggy. And do not use non-fat yogurt in a recipe that needs fat for tenderness — the result will be dry. Use full-fat plain yogurt. The swap is baking only, and even in baking it is best in sweet, strongly flavoured recipes.

One more caution: if you use Greek yogurt, it is much thicker than regular yogurt, so thin it with a tablespoon of milk per half cup, or the batter will be too stiff. And do not use yogurt in a recipe where the oil is heated to a high temperature before being added — yogurt curdles when heated quickly, so it must go into a cool batter and heat gradually in the oven.

Frequently asked questions

How much yogurt do I use instead of 1 cup of vegetable oil?

Use 1 cup of yogurt for 1 cup of vegetable oil — a 1:1 ratio, by volume. By weight, a cup of plain yogurt is 245 grams, compared with 218 grams for oil, so if you are weighing, use 245 grams. The 1:1 volume ratio is the standard, and it is the easiest low-fat swap in baking.

Can I use yogurt instead of oil in a cake mix?

Yes. Replace the oil in the cake mix with the same amount of plain yogurt. The cake will be moister and lower in fat, with a slightly denser crumb and a gentle tang. In a chocolate cake mix, the swap is barely noticeable; in a vanilla mix, the tang will show a little, so use it in a chocolate or spice mix for the best result.

Can I use Greek yogurt instead of vegetable oil?

Yes, but thin it first. Greek yogurt is much thicker than regular yogurt, so add a tablespoon of milk per half cup of Greek yogurt to bring it to the consistency of regular yogurt. Otherwise the batter will be too stiff and the bake will be dense. Greek yogurt's tang is slightly stronger, which suits chocolate and lemon cakes well.

Does yogurt make cakes rise better?

It can, if the recipe contains baking soda. Yogurt is acidic, and its acidity reacts with baking soda to produce carbon dioxide, which lifts the cake. If the recipe uses only baking powder, the yogurt's acidity is neutralised by the powder's own acid, and there is no extra lift — but the moisture benefit remains. Do not add extra baking soda to a recipe just because you are using yogurt.

Should I use full-fat or non-fat yogurt?

Full-fat, for baking. Non-fat yogurt adds moisture but no fat, and the result can be dry and rubbery. Full-fat yogurt adds a little fat as well as moisture, which helps the crumb stay tender. If you only have non-fat yogurt, use it in a half replacement rather than a full one, and keep half the oil.

How many calories does this swap save?

A lot. A cup of vegetable oil has about 1,900 calories; a cup of plain full-fat yogurt has about 150. Replacing half a cup of oil in a recipe saves about 875 calories across the whole batch, or about 70 calories per muffin in a batch of 12. It is one of the most effective single swaps for reducing the calories in a bake, and it adds protein at the same time.

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