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The Nutritional Comparison: Olive Oil vs. Avocado Oil

Here’s the nutritional difference between olive oil and avocado oil

If you’ve been shopping for olive oil at the grocery store lately, you may have noticed another type of oil earning a spot on the shelves: avocado oil. But is there really a difference between the two? The short answer: yes, but it’s very small.
First, let’s talk about the types of oil you can buy. For example, there are two types of avocado oil: refined and unrefined. Refined is usually extracted from the fruit using heat or chemicals, while its unrefined counterpart is cold-pressed so that none of its natural flavor or color is lost. Similarly, olive oil is made from pressed olives and can be purchased as pure, extra virgin, or virgin olive oil. While virgin and extra virgin are cold-pressed, pure olive oil has usually been extracted using chemicals or heat and contains a mixture of cold-pressed and refined oil, according to Healthline.
Whichever type of oil you choose, you can be confident that they’re both versatile, heart-healthy oil options, rich in antioxidants and healthy fatty acids that help lower blood pressure and reduce inflammation. Plus, 1 tablespoon of each type of oil has the same amount of calories, saturated fat, and monounsaturated fat.

How they’re different

So we get that the two oils are similar – what makes them different? For starters, olive oil has 0.5 grams less polyunsaturated fat than avocado oil, as well as 10 percent more of the Daily Value of vitamin E.
But beyond those small differences, things really start to get different when it comes to their smoke points. “Avocado oil has a higher smoke point of 482 degrees Fahrenheit than olive oil’s 375 degrees Fahrenheit, which means it doesn’t burn and smoke as quickly,” notes Healthline. So if you’re trying to decide which oil to use when cooking at high temperatures, avocado oil is probably better.
If you’re looking for the healthiest option, Dr. Rajsree Nambudripad, a California-based integrative medicine specialist, told U.S. News & World Report that the quality of the oil definitely matters. “The health benefits of both oils also vary depending on the quality of the product and the refining process,” he explains. “The refining process of the oils can sometimes strip them of a lot of the nutrients and antioxidants, so it’s best to buy higher quality oils that are sold in dark glass bottles.”
When it comes to choosing between olive oil and avocado oil, it ultimately comes down to an individual’s specific needs and preferences. Both oils offer health benefits and are suitable for different cooking methods. Olive oil is known for its distinct flavor and lower smoke point, making it ideal for salad dressings, drizzling over cooked foods, and low-to-medium heat cooking. Avocado oil, on the other hand, has a higher smoke point, making it suitable for high-heat cooking methods such as frying and sautéing.
It’s important to note that while both oils are generally considered healthy options, moderation is key. Like any oil, they are high in calories, so it’s important to use them in moderation as part of a balanced diet.
In conclusion, olive oil and avocado oil are both nutritious and beneficial to your health. They offer similar health benefits, with slight differences in polyunsaturated fat content, vitamin E levels, and smoke points. Ultimately, the choice between the two comes down to personal preference and specific cooking needs. Whichever oil you choose, choosing high-quality oils and using them in moderation will ensure that you enjoy their health benefits while enhancing the flavors of your favorite dishes.


The main differences between olive oil and avocado oil are their fatty acid composition, smoke point and vitamin E content. Avocado oil has a higher polyunsaturated fat content, a higher smoke point and contains more vitamin E than olive oil.

Are olive oil and avocado oil the same?

Both olive oil and avocado oil are considered healthy choices. They are rich in antioxidants and healthy fatty acids that promote heart health and reduce inflammation. However, the choice between the two depends on individual preferences and cooking needs.

Which oil is better for high-heat cooking?

Avocado oil is better for high-heat cooking because it has a higher smoke point. It can withstand higher temperatures without burning or smoking as quickly as olive oil, making it ideal for frying, sautéing and other high-heat cooking methods.

Can olive oil and avocado oil be substituted in recipes?

Olive oil and avocado oil can generally be used interchangeably in recipes, depending on personal preference and desired flavor. However, it’s important to consider their different smoke points and adjust cooking temperatures accordingly to avoid burning or altering the flavor of the dish.

Are olive oil and avocado oil the same nutritionally?

Olive oil and avocado oil have similar nutritional values in terms of calories, saturated fat and monounsaturated fat. However, avocado oil contains slightly more polyunsaturated fat and vitamin E than olive oil.

How should I store olive and avocado oil?

To maintain the quality and freshness of both oils, it’s best to store them in a cool, dark place out of direct sunlight. It’s also beneficial to choose high-quality oils that are sold in dark glass bottles to protect them from light, which can degrade their nutrients and antioxidants.

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