Avocado Oil vs. Olive Oil: Which One Offers Greater Health Benefits?

A well-stocked kitchen always includes a variety of cooking oils. Beyond preventing food from sticking to pans, oils enhance flavors and can even contribute to a healthy diet—depending on the type and how they're used. With countless options available, it can be challenging to determine the healthiest cooking oils. Avocado oil and olive oil stand out due to their versatility in recipes and their rich nutritional profiles.

What are the nutritional differences between avocado oil and olive oil—and does one outshine the other in terms of health benefits?

Nutritional Comparison: Avocado Oil vs. Olive Oil

The United States Department of Agriculture (USDA) provides the following nutritional details for avocado oil and olive oil.

Avocado Oil (Per Tablespoon):

Calories: 124 kcalFat: 14 gSaturated Fat: 1.6 gMonounsaturated Fat: 9.9 gPolyunsaturated Fat: 1.9 gVitamin E: 1.8 mg

Olive Oil (Per Tablespoon):

Calories: 119 kcalFat: 14 gSaturated Fat: 1.9 gMonounsaturated Fat: 9.9 gPolyunsaturated Fat: 1.4 gVitamin E: 1.9 mg

Health Benefits of Avocado Oil and Olive Oil

A detailed comparison reveals that avocado oil and olive oil are nearly identical in terms of calories, fat content, and vitamin E levels. 

“Both oils are rich in polyphenols, such as lutein, which are potent antioxidants,” explains Krista Wale, RD, LDN.

Discover the numerous health benefits that both avocado oil and olive oil can offer.

Cardiovascular Benefits

Both avocado oil and olive oil promote heart health, primarily because of their rich content of mono- and polyunsaturated fats. These beneficial fats aid in lowering cholesterol levels, reducing the risk of atherosclerosis, which is the buildup of plaque in arteries. Additionally, these fats possess anti-inflammatory properties, further decreasing the likelihood of heart-related conditions.

Benefits for Skin

Packed with vitamin E and essential fatty acids, avocado oil and olive oil contribute to maintaining healthy skin. Fats are crucial for cell structure and help strengthen the skin's natural moisture barrier. The anti-inflammatory properties of vitamin E and unsaturated fats in these oils also promote radiant and glowing skin. As an antioxidant, vitamin E provides protection against damage caused by ultraviolet (UV) radiation.

Boosting Immune Function

The anti-inflammatory effects of mono- and polyunsaturated fats, along with the antioxidant qualities of vitamin E and plant-based compounds in both oils, enhance immune health, helping to prevent both short-term and long-term illnesses. Additionally, olive oil's nutritional profile has been shown to support gut microbiome health, which is crucial for immune function and overall well-being. Given that avocado oil shares a similar nutrient composition, it offers comparable benefits.

Vision Health

Lutein, present in both avocado and olive oil, is a carotenoid—a plant-based compound known to improve eye health. Studies indicate that it may help prevent or reduce symptoms of eye conditions such as macular degeneration, myopia, cataracts, and diabetic retinopathy.

Enhanced Nutrient Uptake

Both avocado oil and olive oil facilitate the absorption of fat-soluble vitamins, which require dietary fat for optimal uptake. Vitamins are categorized as either water-soluble or fat-soluble. For fat-soluble vitamins—A, D, E, and K—consuming them with oils like avocado or olive oil ensures their effective absorption, maximizing their health benefits.

Moderation is Key with Both Oils

While avocado oil and olive oil are generally safe, Wale emphasizes that they are calorie-dense. “Fats contain more calories per serving compared to proteins and carbohydrates,” she explains, so it’s crucial to avoid overconsumption and maintain a balanced diet. Ideally, limit intake to about one tablespoon per serving.

Health Considerations for Avocado Oil

There are some notable differences between avocado oil and olive oil in terms of their health effects.

Richer in Monounsaturated Fats

Avocados, the fruit from the Persea americana tree, originally from Central America, have gained global popularity, especially in North America. This trend extends to avocado oil. While avocado oil and olive oil are nutritionally similar, Wale notes that “some avocado oil varieties may have slightly higher levels of monounsaturated fats.” Though the difference is minimal, these fats further support heart, skin, and immune health. 

Slightly richer in anti-inflammatory plant sterols. 

Avocados are among the richest sources of plant sterols, an anti-inflammatory compound. Consequently, avocado oil contains more of this phytonutrient than olive oil, offering additional benefits for immunity and overall wellness.

Health Considerations for Olive Oil

Olive oil has been a staple of the Mediterranean diet for centuries. While its nutritional profile is similar to avocado oil, Wale points out that certain olive oil varieties, particularly less-processed ones, may contain slightly more plant compounds. “For optimal health benefits, choose extra virgin olive oil when shopping,” she advises.

Flavor and Cooking Uses Compared

The most notable distinctions between avocado oil and olive oil lie in their flavor profiles and how they’re used in cooking.

Using Avocado Oil in Cooking

Avocado oil is known for its neutral taste, though some varieties may have a subtle, grassy undertone reminiscent of avocados. It boasts an exceptionally high smoke point, ranging between 420 and 520 degrees Fahrenheit (though the exact temperature is debated).

These qualities make avocado oil an ideal, health-conscious alternative to other neutral, high-heat oils like canola or vegetable oil. It’s perfect for dishes where the main ingredients should take center stage, rather than the oil itself. Cuisines such as Asian, Indian, and Mexican often rely on neutral oils like avocado oil for their recipes.

Avocado oil is versatile, ideal for high-heat cooking methods such as roasting and stir-frying, as well as no-cook applications like dressings and mayonnaise. It also works well in baked goods, including breads and desserts.

Using Olive Oil in Cooking

Olive oil has a more pronounced and unique flavor profile. Depending on the variety, region of origin, and other factors, it can offer a range of tastes, from fruity and nutty to buttery and floral. Some high-quality olive oils even have a slight peppery finish. Less refined olive oils, like extra virgin varieties, have a more robust flavor, making them perfect for dishes where the oil’s taste is a highlight.

Olive oil has a lower smoke point than avocado oil, typically around 400 degrees Fahrenheit. However, premium extra virgin olive oils are best used unheated to maintain their delicate flavor. Everyday olive oils, including extra virgin types, are great for sautéing and baking, while pricier, high-quality options excel in no-cook uses like dipping, drizzling, and dressing.

Tips for Purchasing Avocado or Olive Oil

When purchasing either oil, opt for products packaged in dark-colored glass bottles. These bottles (and storing them in a dark place at home) shield the oils from harmful UV light, which can degrade their nutrients and flavor. Additionally, choose bottles labeled “cold-pressed” or “cold-extracted,” as these methods preserve the nutrient content in both oils.

Final Thoughts

Both avocado oil and olive oil are excellent additions to a healthy diet. While there are slight differences in their micronutrient profiles, both oils are rich in healthy fats, vitamin E, and anti-inflammatory plant compounds that support heart, skin, gut, immune, and metabolic health.

However, their distinct flavors and physical properties, such as smoke points, are worth considering to maximize their culinary potential. “Using both oils in your cooking can diversify your nutrient intake and promote overall nutritional balance,” Wale concludes.

Frequently Asked Questions

• Is avocado oil better for you than olive oil?

  Avocado oil and olive oil share nearly identical nutritional profiles, but there are subtle differences. Avocado oil contains slightly more monounsaturated fats, which are beneficial for heart health, and higher levels of anti-inflammatory plant sterols. On the other hand, certain olive oils may have a slight edge in plant-based compounds.

• Is there a downside to avocado oil?

  While avocado oil supports heart, skin, and immune health, it is calorie-dense and should be consumed in moderation. When purchasing, ensure it is not blended with lower-quality oils to maintain its health benefits.

• What is the healthiest oil to cook with?

  Among the healthiest cooking oils are extra virgin olive oil, avocado oil, almond oil, safflower oil, flaxseed oil, and walnut oil.