Olive Oil vs. Avocado Oil: Which is healthier olive oil or avocado oil?

October 5, 2025 •

4 min read

According to the American Heart Association, replacing saturated and trans fats with unsaturated fats can significantly lower the risk of heart disease. Both olive oil and avocado oil are packed with these beneficial monounsaturated fats, but understanding their subtle differences is key to knowing which is healthier for your specific needs.

Quick Summary

A comprehensive comparison of olive oil and avocado oil. Discover how their fatty acid composition, antioxidant content, and smoke points influence their health benefits and best culinary applications. Learn which is superior for different cooking methods.

Key Points

Similarities in Healthy Fats: Both are rich sources of monounsaturated fats, beneficial for heart health and cholesterol levels.
Antioxidant Differences: Extra virgin olive oil (EVOO) is notably higher in anti-inflammatory polyphenols, while avocado oil contains lutein, an antioxidant good for eye health.
Smoke Point Dictates Use: Refined avocado oil has a very high smoke point, ideal for frying and high-heat cooking. EVOO has a lower smoke point and is best for low-to-moderate heat and finishing dishes.
Extensive Research on Olive Oil: Due to its long-standing role in the Mediterranean diet, olive oil's health benefits are more extensively documented in scientific studies.
Match the Oil to the Task: The 'healthier' choice depends on your cooking method. Use EVOO for dressings and low heat, and avocado oil for high-heat applications.
Keep Both for Variety: The most versatile and nutritious approach is to have both oils in your pantry for different culinary uses.

Olive Oil vs. Avocado Oil: A Head-to-Head Nutritional Breakdown

Choosing a healthy cooking oil can be a challenge, with both olive and avocado oil championed for their nutritional benefits. While both are excellent sources of monounsaturated fats, they have distinct properties that make one a better choice for certain cooking applications or health goals than the other. A deeper look at their nutritional makeup, antioxidant content, and smoke points reveals the trade-offs.

The Nutritional Similarities: Heart-Healthy Monounsaturated Fats

At their core, the macronutrient profiles of olive oil and avocado oil are very similar. Per tablespoon, both contain approximately 120 calories and 14 grams of fat, with a substantial portion coming from monounsaturated fatty acids (MUFAs), primarily oleic acid.

This high MUFA content is the main reason both oils are linked to improved heart health. MUFAs can help reduce 'bad' LDL cholesterol levels while maintaining or increasing 'good' HDL cholesterol. This shared benefit is a strong starting point, suggesting that replacing less healthy fats like butter or margarine with either of these oils is a positive step for cardiovascular health.

The Antioxidant Advantage: Polyphenols vs. Lutein

The most significant difference lies in their minor components, particularly their antioxidant compounds. This is where olive oil, specifically extra virgin olive oil (EVOO), pulls ahead in certain areas.

Olive Oil's Polyphenols: EVOO is rich in powerful polyphenols, including oleocanthal and oleuropein, which are responsible for its robust, sometimes peppery flavor and its potent anti-inflammatory properties. Oleocanthal, for instance, has been shown to act similarly to ibuprofen, and these compounds offer significant protection against oxidative stress.
Avocado Oil's Carotenoids: Avocado oil is a good source of vitamin E and the carotenoid lutein. Lutein is particularly beneficial for eye health, helping to filter blue light and protect against age-related macular degeneration. However, some analyses show that olive oil may contain a slightly higher amount of vitamin E.

The Smoke Point Showdown: Cooking with Confidence

The smoke point is the temperature at which an oil begins to break down and produce harmful free radicals and a burnt flavor. This is a crucial factor when deciding which oil to use for different cooking methods.

Avocado Oil's High Heat Performance: Refined avocado oil boasts a high smoke point of up to 520°F (270°C), making it a top choice for high-heat cooking methods like frying, grilling, and roasting. This stability ensures that the oil remains safe and its nutritional properties intact during intense heat.
Olive Oil's Versatility: The smoke point of olive oil varies by type. Extra virgin olive oil, being less refined, has a lower smoke point (around 350-410°F) and is best suited for low-to-moderate heat sautéing or as a finishing oil on salads and bread. Refined or “light” olive oil has a higher smoke point (up to 465°F) but lacks the potent antioxidants found in EVOO.

Comparison of Olive Oil and Avocado Oil


Feature	Extra Virgin Olive Oil (EVOO)	Refined Avocado Oil
Primary Fat	Monounsaturated (Oleic Acid)	Monounsaturated (Oleic Acid)
Key Antioxidants	Polyphenols (Oleocanthal, Oleuropein), Vitamin E	Lutein, Vitamin E
Research Backing	Extensive, particularly in the context of the Mediterranean diet	Growing, though less extensive than olive oil
Flavor Profile	Robust, fruity, sometimes peppery	Neutral and buttery
Smoke Point	~350-410°F (~175-210°C)	Up to 520°F (~270°C)
Best For	Finishing dishes, salad dressings, low-to-medium heat cooking	High-heat cooking, frying, roasting, and neutral dressings

Which Oil Is Healthier for You? A Practical Guide

Ultimately, the question of which is healthier is not an either/or answer. It depends on your cooking method and specific dietary priorities. Both are far superior to highly processed vegetable oils or solid fats like butter and margarine.

For maximum antioxidant power: Choose extra virgin olive oil. Its rich polyphenol content is well-documented to provide strong anti-inflammatory and cardiovascular benefits, especially when consumed raw or cooked at lower temperatures.
For high-heat cooking: Opt for refined avocado oil. Its high smoke point makes it the healthier choice for methods like deep frying and grilling, as it is less likely to break down and form harmful compounds. Its neutral flavor is also a plus when you don't want the oil to dominate the dish.
To cover all bases: Keep both in your pantry. Use EVOO for finishing and low-heat applications, and reserve avocado oil for your high-heat needs. This approach allows you to maximize the benefits of each without compromising on taste or health.

Conclusion

Both olive oil and avocado oil offer substantial health benefits, particularly for heart health, thanks to their high content of monounsaturated fats. Extra virgin olive oil is particularly rich in powerful antioxidants with strong research backing, while refined avocado oil is exceptionally stable for high-heat cooking. The “healthier” choice ultimately depends on how you plan to use it. A well-stocked, health-conscious kitchen includes both, allowing you to match the oil to the recipe perfectly and reap the benefits of both versatile, nutrient-dense oils.

For more information on healthy fats and dietary guidelines, visit the American Heart Association.

Considerations When Buying Oil

When purchasing either oil, consider these factors to ensure you get the highest quality product:

Look for 'Extra Virgin' and 'Cold-Pressed': These labels indicate that the oil was extracted with minimal processing, preserving more of its natural nutrients and antioxidants.
Check the Harvest Date: Especially for extra virgin oils, a more recent harvest date indicates a fresher product with more antioxidants.
Choose Opaque Bottles: Light can degrade the quality of oils, so opt for dark glass or opaque containers that protect the oil from oxidation.
Be Wary of Price: Extremely low prices for oils claiming to be 'extra virgin' may signal lower quality or dilution.
Confirm Purity: Some brands blend expensive oils like avocado with cheaper alternatives. Check the ingredient list to ensure it's 100% avocado oil.

Frequently Asked Questions

You can use extra virgin olive oil for moderate-heat cooking, like sautéing. For high-heat methods such as deep frying, refined avocado oil is the safer and more stable option due to its significantly higher smoke point.

Yes, avocado oil is a good source of antioxidants, including vitamin E and lutein, which is known to be beneficial for eye health.

Both are excellent for heart health due to their high monounsaturated fat content. Olive oil, especially EVOO, has more robust research backing its heart-protective benefits due to its polyphenol content and role in the Mediterranean diet.

Avocado oil has a more neutral, buttery flavor, making it a good choice for dishes where you want the food's natural taste to shine through. Extra virgin olive oil has a more distinct, robust, or peppery flavor.

Extra virgin olive oil (EVOO) is made from the first, cold pressing of olives without chemical solvents or high heat, a process that preserves more nutrients and flavor compounds. This less-processed method contributes to a higher cost.

Refined oils undergo processing (sometimes with chemicals and heat) to remove impurities, resulting in a higher smoke point but fewer nutrients. Unrefined or 'virgin' oils retain more of their natural antioxidants and flavor.

Yes, both can be used for baking. Avocado oil's neutral flavor is often preferred, but olive oil can work well in recipes where its flavor complements the other ingredients, like in savory loaves or some cakes.