Olive oil and avocado oil are both excellent sources of healthy fats, but olive oil is slightly more nutritious and has a more mild, versatile flavor profile. 

These days, we are all well-aware that fats can fall into different categories. A simplified version of these categories are good fats and bad fats. The good ones — monounsaturated and polyunsaturated fats — are good because they have the ability to improve cholesterol levels, effectively reducing your risk of heart disease. The bad ones, on the other hand, increase bad cholesterol levels and can up your risk of heart disease, diabetes and stroke.

healthy vegetables cooked

Naturally, we all want to improve our health, and making the switch to healthy fats is an excellent way to do so. When you go to put together a delicious dressing or ready your pan for some sauteed veggies, you have a choice: good or bad? In the good fat category, you always have delicious and undeniably healthy olive oil. You also have another nutrient-dense option — avocado oil. But which is better for your health and cooking? In this guide, we will take a look so you can make an informed decision every time you reach for a good fat.

What Is Avocado Oil?

Like olive oil, avocado oil is a liquid obtained from pressing a raw fruit. While olive oil is produced from pressing fresh olives, avocado oil is produced from pressing the fresh fruit of the avocado tree. Avocado oil comes in two main varieties: refined and unrefined. The unrefined version is best because it is cold-pressed and retains more nutrients and flavor. Both avocado and olive oil are high in good fat and great for cooking, cosmetics and more.

Nutrient Comparison: Avocado Oil vs. Olive Oil

For those looking for all-around healthy oils, we have some great news for you. Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins. 

Additionally, both avocado and olive oils are excellent sources of antioxidants, which can help your body protect itself from damage due to oxidative stress. This may help safeguard it from cancer, heart disease and other diseases. The good news is that both oils contain a high concentration of antioxidants.

Here is a nutrition comparison between olive oil and avocado oil, with data supplied by the USDA. Note that the USDA does not report on olive oil’s vitamin E content, perhaps because it is so low per tablespoon. However, studies show that vitamin E is higher in olive oil and that it is heated out much quicker in avocado oil than it is in olive oil. 

Nutrient (1 Tablespoon)

Olive Oil

Avocado Oil

Calories

119

124

Total Lipid

13.4 G

14 G

Vitamin E

1.94 MG

0

Vitamin K

8.13 µg

0

Potassium

0.135 MG

0

Calcium

0.135 MG

0

Iron

0.076 MG

0

Saturated Fat

1.86 G

1.62 G

Monounsaturated Fat

9.85 G

9.88 G

Polyunsaturated Fat

1.42 G

1.89 G

What About Flavor?

When you are using these oils for cooking, you need to think about flavor. Olive oil is well-known for its smooth, versatile flavor profile which goes with virtually everything. Fresh, nutty and pleasant, olive oil can dress up all kinds of foods, from garden-fresh veggies to hearty meats. Avocado oil brings a more grassy, mildly sweet avocado flavor, so it might not be right for every use.

The Best Option for Cooking

Contrary to popular belief, olive oil is relatively stable at high heat and is good to cook with for most frying endeavors. Ours boasts a smoke point of over 400 degrees F (note that fresher olive oil will have a higher smoke point), which makes it just fine for cooking. Read our guide to frying with olive oil for more information. With that said, refined avocado oil’s smoke point is slightly higher at 520 degrees F, so both are great options when you want to bring on the heat.

chili oil

Olive Oil Is a Smart Go-To Oil

While both oils are great to have in your routine, there is no denying the health benefits and cooking versatility of olive oil for daily use. The tried and true staple provides a litany of health benefits and is easy to obtain. Make sure you always have a bottle of high-quality olive oil in your kitchen with an olive oil sampler from Brightland.

Discover High-Quality Olive Oil