Two Premium Cooking Oils
Olive oil and avocado oil are the two premium culinary oils most commonly discussed in health-conscious cooking circles. For a complete overview, see our Olive Oil Comparisons guide.Both are marketed as healthier alternatives to commodity seed oils. Both are relatively expensive. Both have distinctive flavor profiles. And the question of which is actually better comes up frequently.
The answer is nuanced: they have different nutritional profiles, different smoke points, different flavors, and different culinary uses. Neither is unambiguously superior for all applications.
The Nutritional Comparison
Per 1 tablespoon (14g) of each oil:
| Nutrient | Olive Oil | Avocado Oil |
|---|---|---|
| Calories | 119 kcal | 120 kcal |
| Total Fat | 13.5g | 13.5g |
| Saturated Fat | 1.9g | 1.6g |
| Monounsaturated Fat | 9.8g | 9.4g |
| Polyunsaturated Fat | 1.4g | 1.6g |
| Vitamin E | ~10% DV | ~14% DV |
| Polyphenols | 200–600 mg/kg (EVOO) | Variable, usually lower |
The fatty acid profiles are remarkably similar — both are dominated by monounsaturated fat (oleic acid). Both have similar vitamin E content. The primary meaningful difference is the polyphenol content, which is substantially higher in high-Quality olive oil than in most avocado oils.
Smoke Point and Cooking
This is where avocado oil has a genuine advantage:
Olive oil (EVOO): Smoke point 190–215°C. Not appropriate for sustained high-heat cooking above 200°C. Degrades at temperatures below its smoke point in terms of losing valuable compounds.
Avocado oil (refined): Smoke point 271°C (520°F). One of the highest of any culinary oil. Appropriate for searing, wok cooking, deep frying, and any application requiring sustained high heat without meaningful degradation.
Avocado oil (unrefined/extra virgin): Smoke point approximately 240°C, significantly higher than olive oil but lower than the refined version.
For high-heat cooking: avocado oil is the better choice. The smoke point difference is real and practically significant.
Flavor and Culinary Use
Olive oil: Distinctive, recognizable olive flavor — grassy, fruity, peppery depending on variety. Essential in Mediterranean, Middle Eastern, and North African cuisines for its flavor contribution. In dressings, sauces, and finishing applications, olive oil is irreplaceable.
Avocado oil: Mild, buttery, almost neutral flavor when refined. Unrefined avocado oil has a subtle avocado note. The neutral flavor makes it versatile — it doesn't compete with other flavors in a dish, but it also doesn't contribute the distinctive character that olive oil brings.
The choice for a given application depends on whether you want the oil's flavor or not. For salad dressings, pasta, and Mediterranean dishes: olive oil is defining. For high-heat applications where flavor competition is undesirable: avocado oil is more versatile.
Health Benefits
Olive oil: The most extensively studied culinary fat in nutritional science. The PREDIMED trial1.
Avocado oil: Less extensively studied. Avocado oil contains some of the same compounds as olive oil (vitamin E, phytosterols), but the specific polyphenol profile is different and less characterized. There is preliminary evidence for anti-inflammatory effects, but the evidence base is much smaller than for olive oil.
The weight of evidence for health benefits falls strongly in favor of olive oil — not because avocado oil is harmful, but because olive oil's health benefits are extensively documented and avocado oil's are not yet well-established in clinical research.
Price Comparison
Avocado oil (refined) is generally more expensive than olive oil, often by a significant margin. Good quality extra virgin olive oil from premium producers often costs less than equivalent quality avocado oil. The premium pricing of avocado oil reflects more limited production (avocado oil is a more recent commercial product with less established supply chains) rather than superior quality.
Which to Buy
Choose olive oil when: You want the distinctive olive flavor, you are using it raw or in medium-heat cooking, you want the most extensively documented health benefits, you are making salad dressings or finishing dishes.
Choose avocado oil when: You need to cook at very high temperatures (wok, searing, deep frying), you want a neutral-flavored oil for versatile kitchen use, or you are looking for the high smoke point without the olive flavor.
Keep both: Many serious home cooks keep both oils — olive oil for its flavor and health benefits in appropriate applications, avocado oil for high-heat cooking.
The Bottom Line
Olive oil and avocado oil are both excellent choices — better than commodity seed oils for most applications. Olive oil has stronger evidence for health benefits and distinctive flavor. Avocado oil has superior performance at high temperatures and neutral flavor. They are complementary, not competing products. Keep both in your kitchen and use each for its appropriate application.
Frequently Asked Questions
What is the difference between olive oil and avocado oil?
Both are fruit oils, but from different fruits. Olive oil is from the olive drupe; avocado oil is from the avocado fruit. Both are high in monounsaturated fat, but avocado oil has a higher smoke point (520°F vs 375–410°F for EVOO) making it better for high-heat cooking. Olive oil has a more distinctive flavor and contains the polyphenol fraction with documented health benefits; avocado oil has a neutral flavor and minimal polyphenols. The fatty acid compositions are similar but not identical — avocado oil is higher in oleic acid proportion but lower in polyphenols. Both are substantially better choices than refined seed oils.1
Which is healthier, olive oil or avocado oil?
Olive oil has more documented health benefits due to its polyphenol content — the anti-inflammatory and cardiovascular effects of hydroxytyrosol, oleocanthal, and oleuropein are specifically documented for olive oil polyphenols. Avocado oil lacks significant polyphenol content. Both oils are high in monounsaturated fat and are healthy compared to refined seed oils, but olive oil's additional polyphenol fraction gives it the advantage for health-focused use. For high-heat cooking where smoke point matters, avocado oil is the better choice. For medium-heat cooking and raw applications, olive oil is the better choice.1
Can you substitute avocado oil for olive oil?
Avocado oil can substitute for olive oil in most cooking applications with one key adjustment: its higher smoke point (520°F vs 375–410°F for EVOO) makes it better for deep frying and high-heat cooking. The flavor is different — avocado oil is neutral, while olive oil has a distinctive fruity, peppery flavor. For baking, sautéing, and dressings where olive oil flavor is desired, avocado oil is not an equivalent substitute. For fried foods where neutral flavor is preferred, avocado oil is an excellent substitute.1
Referencesl. "Oil, Olive, Extra Virgin." https://fdc.nal.usda.gov/fdc-app.html
1. International Olive Council. "Olive Oil Production Standards." https://www.internationaloliveoil.org/our-products/olives/