Avocado oil vs. olive oil
Both avocado oil and olive oil are cooking oils that can enhance the flavor of food. They may offer some health benefits, most notably, improving heart health by reducing harmful cholesterol levels.
Some people also use these oils on their skin and hair. Both oils contain similar quantities of oleic acid, a healthy monounsaturated fat.
Because olive oil is a core component of the popular Mediterranean diet, there is more consistent and higher-quality research on its health effects.
Avocado oil may be a better choice for high-heat cooking because of its higher smoke point.
While health coaches, message boards, and social media may advocate for one oil over the other, no consistent research has found that one oil is superior to the other. Instead, people should choose their cooking oil based on taste and flavor preferences, budget, and individual health goals. Hakase_/Getty Images
Research consistently finds that people who consume more monounsaturated fats have healthier metabolic and cardiovascular health profiles, especially as compared to people who consume large quantities of saturated and trans fats.
This may help explain why people who eat a Mediterranean diet rich in olive oil are, on average, healthier than those who eat a typical Western diet.
While some cooking oils have lower levels of monounsaturated fats, avocado oil and olive oil have similar levels, suggesting that the two may offer similar health benefits.
People choosing a cooking oil solely for its health benefits may want to choose olive oil.
This is because more research has assessed and documented the benefits of this oil. This does not mean avocado oil offers no benefits or that olive oil is superior; many studies have assessed avocado oil. But the focus on olive oil as part of the Mediterranean diet means that research on its benefits is stronger and more exhaustive.
Avocado oil's higher smoke point may appeal to people who prefer cooking at high temperatures or who want a more versatile oil. » Learn more about olive oil
Avocado oil and olive oil are chemically very similar, and both contain high levels of the chemical oleic acid. The benefits of oils containing oleic acid include:
There is no evidence that consuming either oil alone will cure heart disease or any other disease. Instead, research on their benefits usually looks at either population-level data or compares people who consume these oils to people who consume other oils. Certain other health risks and protective factors may contribute to the apparent differences between groups.
Some important differences between the oils include: The precise amount of oleic acid varies depending on the subtype of oil a person uses. For example, a 2024 paper emphasizes that Hass avocado oil may contain higher levels of oleic acid.
The oils have different flavors, and switching from one to the other may shift the taste of food. Some people perceive avocado oil as sweeter and olive oil as lighter.
Avocado oil has a higher smoke point, making it a better choice for high-temperature cooking. Its smoke point is around 500 degrees Fahrenheit, while extra virgin olive oil smokes around 350 degrees, and pure olive oil smokes around 465 degrees. » Learn more about healthful oil for frying
The specific nutritional composition of each oil varies depending on the manufacturer and the plants used to make it.
According to the United States Department of Agriculture, the nutrition facts for 100 milliliters of extra virgin olive oil are as follows : 85 grams total fat
14 g saturated fat
62 g monounsaturated fat
8 g polyunsaturated fat
The same quantity of avocado oil offers the following nutritional profile : 93 grams total fat
16 g saturated fat
The USDA offers only a breakdown of nutrition by brand for avocado oil, and these branded comparisons do not contain data on monounsaturated versus polyunsaturated fats.
Both oils can be healthy, flavorful cooking options and may improve health, especially as replacements for butter or lard.
When cooking at high temperatures, avocado oil is a safer option, with a smoke point of over 500 degrees. People who prefer the flavor of olive oil should consider pure olive oil, which has a much higher smoke point (465 degrees) than extra virgin olive oil (350 degrees).
When cooking at lower temperatures, people should consider which flavor and texture they prefer. Olive oil is popular with a wide variety of foods because of its light flavor, but some people prefer the grassy, slightly sweet taste of avocado oil.
The two oils have similar proportions of this acid, though the specific distribution may vary with brand and the type of oil. For this reason, the benefits of the two oils are likely similar. However, research has primarily examined olive oil, so a person who seeks a more 'proven' oil might prefer olive oil.
There is no clear winner when comparing avocado oil to olive oil. Instead, it is important for a person to weigh the specific reasons they are using an oil and to assess research on that oil. In general, the two offer similar nutritional and health benefits, though researchers have devoted more effort to studying olive oil.
A person should also consider the texture and flavor of the oil they choose, and the heat at which they cook. Because the benefits of the two oils are likely very similar, the taste and cooking profile of the oil may determine which is best for an individual to use.
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