Avocado Oil vs Olive Oil – Which is Better?

Are you torn between choosing avocado oil or olive oil for your next recipe? Both oils have their own unique flavor and nutritional benefits, making it difficult to decide which one to use. In this comprehensive guide, we will take a closer look at avocado oil vs olive oil and help you make an informed decision.

What is Avocado Oil?

Avocado oil comes from the fruit of the avocado tree. To extract the oil, the flesh is separated from the skin and pit, then pressed or centrifuged. Avocado oil has a mild flavor and a high smoke point, making it great for cooking at high temperatures. It is also rich in monounsaturated fats and contains vitamins E and K.

What is Olive Oil?

Olive oil is made by pressing whole olives. It is a staple in Mediterranean cuisine and has a distinct, fruity flavor. There are different types of olive oil, including extra-virgin, virgin, and refined olive oil. Extra-virgin olive oil is considered the highest quality and is made from cold-pressed olives. It is also rich in healthy fats, antioxidants, and anti-inflammatory compounds.

Nutritional Comparison

Calories and Fat

One tablespoon of avocado oil contains about 124 calories and 14 grams of fat, while one tablespoon of extra-virgin olive oil contains about 120 calories and 14 grams of fat.

Fatty Acids

Avocado oil is mostly composed of monounsaturated fatty acids (MUFA), particularly oleic acid, which has been linked to reduced inflammation and improved heart health. Olive oil also contains mostly MUFAs, but it has a higher proportion of polyunsaturated fatty acids (PUFAs), which can also be beneficial for health.

Vitamins and Minerals

Both oils contain vitamins E and K, which are important for maintaining healthy skin, hair, and bones. However, avocado oil contains higher amounts of vitamin E than olive oil.

Cooking with Avocado Oil vs Olive Oil

Smoke Point

Avocado oil has a higher smoke point than olive oil, making it better for high-heat cooking methods like frying or roasting. Avocado oil has a smoke point of around 520°F, while extra-virgin olive oil has a smoke point of around 375°F.


Olive oil has a distinct flavor that can enhance the taste of many recipes, especially in Mediterranean cuisine. Avocado oil has a mild flavor that won’t overpower other flavors, making it a good choice for recipes where you want the other ingredients to shine.


Avocado oil has a thicker, creamier texture than olive oil, which makes it great for use in dips, dressings, or sauces. Olive oil has a lighter texture and is easier to pour, making it more convenient for drizzling over salads or vegetables.

Avocado Oil vs Olive Oil: Which is Better?

So, which oil is better – avocado oil or olive oil? The answer depends on what you’re looking for. If you want an oil with a high smoke point that can handle high-heat cooking methods, avocado oil is your best bet. If you’re looking for an oil with a distinct flavor that can enhance the taste of your dishes, go for olive oil.

In case you’re concerned about your heart health, both oils are good choices because they contain mostly healthy fats. However, if you want an oil that is particularly rich in monounsaturated fats, go for avocado oil. Furthermore, a study in 2019 titled “The Effects of Avocado Oil Consumption on Lipid Profile and Antioxidant Status in Adults with Hypercholesterolemia: A Randomized Controlled Trial”, found that people who consumed avocado oil for 12 weeks had lower levels of LDL (bad) cholesterol and triglycerides, and higher levels of HDL (good) cholesterol, than those who consumed olive oil.

Ultimately, you should choose an oil that you enjoy using and fits your specific needs and preferences. Both avocado oil and olive oil are healthy options that can enhance the flavor and nutrition of your recipes.


  1. Is avocado oil healthier than olive oil? Both oils are healthy options, but they differ in their nutritional profiles. Avocado oil is particularly rich in monounsaturated fats, while olive oil contains more polyunsaturated fats.
  2. Can I use avocado oil instead of olive oil? Yes, you can use avocado oil instead of olive oil in many recipes. Just keep in mind that avocado oil has a milder flavor than olive oil, so it may not work as well in recipes that rely on the distinct flavor of olive oil.
  3. Can I cook with extra-virgin olive oil? Extra-virgin olive oil has a low smoke point and is not recommended for high-heat cooking methods like frying or roasting. It is best used in recipes where the oil is not exposed to high temperatures, such as dressings, dips, or drizzling over vegetables.
  4. Can I use olive oil for skincare? Yes, olive oil can be used topically for skin care. It is rich in antioxidants and anti-inflammatory compounds that can help moisturize and protect the skin.
  5. Is avocado oil good for weight loss? Avocado oil is rich in healthy fats, which can help keep you feeling full and satisfied. However, it is still high in calories, so it should be consumed in moderation as part of a balanced diet.

Final Takeaway

The choice between avocado oil vs olive oil comes down to personal preference and the specific needs of your recipe. Both oils are versatile and can be used in a variety of dishes, making them great staples for any kitchen.