Which is Best - Olive Oil or Avocado Oil?

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“Should I Use Olive Oil or Avocado Oil?”  

This is a question that I’ve gotten from several followers over the past few months. And since avocados are known for their “good” fat, it makes complete sense to wonder if one is better than the other. So I’m taking a closer look at both OLIVE OIL and AVOCADO OIL to share the key things you need to know when making your decision of which to use.

Nutrition Comparison

Check out the numbers below, and you’ll see that olive oil and avocado oil are almost identical when it comes to calories and total fat, as well as where that fat comes from (saturated vs mono vs poly). So which is best? Both oils are composed primarily of monounsaturated fat which means both are HEALTHY options to use!


    • 119 Calories | 13.5g Fat, 1.8g Saturated, 9.9g Mono, 1.4g Poly.


    • 124 Calories | 14g Fat, 1.6g Saturated, 9.9g Mono, 1.9g Poly.


  • OLIVE OIL contains a compound called oleocanthal that has anti-inflammatory effects in the body and likely why consuming olive oil is associated with preventing heart diseases and brain-deteriorating conditions like Alzheimer’s. 

  • AVOCADO OIL contains lutein and phytosterols. Lutein plays a key role in maintaining eye health including reducing risk of cataracts and macular degeneration. Phytosterols reduce LDL or “bad” cholesterol to reduce risk of heart disease. 

Nutrition Verdict

BOTH olive oil and avocado oil are healthy choices to use on a daily basis, and each offers its own potential health benefits. 

Cooking Comparison

Both oils are good to use in daily cooking. OLIVE OIL tends to have a lighter flavor and yellow-green color, while AVOCADO OIL usually has a more buttery flavor and richer green color. The primary difference that you need to know about in the kitchen is each oil’s smoke point. SMOKE POINT is the temperature at which an oil begins to break down. It begins to smoke because it is giving it a burned flavor, but also breaking down healthy compounds and potentially forming unhealthy ones.

  • OLIVE OIL SMOKE POINT:  325˚F (unrefined EVOO) to 475˚F (refined “light” OO) 


Cooking Verdict

To maintain the quality, flavor and nutrient composition of OLIVE OIL, use it in salads, dressings, or other dishes that doesn’t involve cooking. When cooking, use olive oil for your sautés or dishes that don’t go beyond medium heat. Use AVOCADO OIL when cooking with medium-high to high heat, as well as lower heat dishes. 

What other nutrition questions do you have?

I love hearing from you and learning about what you want to know! Let me know by commenting below or on Instagram (@realfoodreallife_rd) or Facebook (@Real Food. Real Life. - Carolyn Williams, PHD, RD.

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