Avocado Oil vs. Olive Oil

Not all fat is bad for you. It’s true that saturated fat and trans fats, found in butter, meats, dairy, fried foods, packaged foods, and processed foods, should be limited. But monounsaturated fats and polyunsaturated fats are so-called “healthy fats” that can lower bad cholesterol levels.

In fact, some of the best sources of monounsaturated fats are olive oil and avocado oil. But is one healthier than the other? Here’s what to know.

What’s the Difference Between Avocado Oil and Olive Oil?

Olive oil and avocado oil are known for being two of the healthiest options in the oil family due to their high content of the monounsaturated fat oleic acid, which is noted for its cardioprotective properties, says Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished in New York City.

These two oils are also comparable in terms of consistency and color and have similar uses in the kitchen, so they’re often pitted against each other. But how do they stack up nutrition-wise?
Avocado Oil

In addition to the healthy monounsaturated fats, avocado oil contains tocopherols (vitamin E), beta-sitosterol, and lutein, Routhenstein says. These nutrients add to the heart healthiness of avocado oil. “Beta-sitosterol may help support lower cholesterol levels, and tocopherols may help benefit heart health by reducing oxidative stress and inflammation,” says Routhenstein. The carotenoid lutein supports better eye health and brain function.

Avocado oil can also enhance the absorption of fat-soluble vitamins (A, D, E, K) and antioxidants from other foods, says Carol Aguirre, a registered dietitian and vegan weight loss coach based in Fort Lauderdale, Florida. One small study found that eating carotenoid-rich foods (like tomato sauce or carrots) along with the healthy fats in avocado increased the efficiency of conversion to vitamin A.

While that study focused on avocados themselves, an earlier study found that pure avocado oil had a similar effect on enhancing carotenoid absorption.Avocados are also a good source of linoleic acid and antioxidants, and these properties are present in avocado oil as well.

That’s not to say avocado oil has exactly the same nutrient makeup as avocados. Routhenstein says the oil is lacking in some antioxidants and soluble fiber. But another plus for avocado oil is its high smoke point of 520 degrees F, which means you can safely cook with it at a higher heat compared to other oils, Aguirre says. It’s important to consider smoke point because surpassing an oil’s smoke point can cause the oil to burn and release free radicals, which at high levels can contribute to health issues over time.

Avocado oil features a neutral flavor and a sweet aroma, but one downside is the price. It tends to be more expensive than other cooking oils. When you’re buying avocado oil, choose cold-pressed or extra-virgin avocado oil in a dark (ideally glass) container to prolong freshness and nutrient integrity.

Olive Oil

Olive oil is a staple in the Mediterranean diet, which is often recommended as a heart-healthy eating plan. Olive oil in particular has been shown to lower inflammation, reduce the risk of heart disease, and protect against cancer. In fact, consuming more than a half tablespoon a day has been shown to lower the risk of heart disease.
Routhenstein says olive oil is abundant in unique polyphenols such as hydroxytyrosol, oleuropein, and tyrosol, which have anti-inflammatory effects and improve blood vessel health.

Like avocado oil, olive oil can enhance the absorption of fat-soluble vitamins.

Olive oil is also rich in antioxidants, which keep free radicals in check and protect cells from oxidative damage, says Aguirre. That’s a good thing as, left unmanaged, free radicals can lead to aging and chronic diseases.

Olive oil has a stronger flavor and a lower smoke point than avocado oil, so it’s best to use in cold preparations or when cooking with low heat, Routhenstein says. When shopping for olive oil, you’ll encounter three types: refined, virgin, and extra-virgin. Opt for extra-virgin as it retains much more of the original nutrients.

Nutrition Facts: Avocado Oil vs. Olive Oil
Here’s a closer look at the nutrients in avocado oil and olive oil. Keep in mind that while both of these oils offer health benefits, you don’t want to go overboard as they do still contain saturated fat (17 percent for avocado oil and 14 percent for olive oil) — and they’re calorically dense, Aguirre says. “Consuming them in moderation is important to avoid excessive calorie intake, which can lead to weight gain,” she says.
Routhenstein suggests limiting oil intake to a 1-tablespoon serving and enjoying it as the only type of fat in your diet.

Tips on Adding Avocado Oil or Olive Oil to Your Healthy Diet
Because avocado oil and olive oil offer similar health benefits, you can’t go wrong with either option. According to Routhenstein and Aguirre, there’s a place for both in your diet — and they can be used for different purposes.

Here are some ideas:

Incorporate olive oil into ready-to-eat dishes. Consider using it as an ingredient in recipes that don’t require cooking, such as salad dressings or hummus, suggests Routhenstein.
Use avocado oil as a base for marinades. This allows you to cook the marinated food at a higher smoke point, Routhenstein says.
Drizzle olive oil on top of cooked foods. Combine olive oil with garlic and other herbs or spices to enhance flavor while retaining its heart-healthy benefits, advises Routhenstein.
Replace unhealthy fats with either oil. Wherever you’d normally use sour cream, butter, or mayo — even on bread — use one of these oils instead.

The Takeaway
Avocado oil and olive oil offer similar nutrition profiles and are considered healthy oils because they contain heart-healthy fats. So there’s a place for both in your diet when consumed in moderation. Consider swapping unhealthy fats such as butter or a less healthy oil with one of these oils to focus on more healthful eating habits.