Avocado Oil vs. Olive Oil: Which One Is Better for Your Health

Avocado and olive oils both mainly contain monounsaturated, omega-9 fatty acids. These are different from the arguably better-known essential nutrients (the body cannot make them on its own) omega-3 and omega-6 fatty acids. Omega-3 and -6 are polyunsaturated fats found in foods like walnuts, flax, chia seeds, and fatty fish like salmon.

Olive Oil Health Benefits

Supports Heart Health

Olive oil is rich in monounsaturated fats, especially oleic acid, which helps reduce low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and encourages high-density lipoprotein (HDL) cholesterol (“good cholesterol”) when part of an overall healthy diet. Using olive oil in moderation aligns with the Dietary Guidelines for Americans, 2015–2020, and the American Heart Association’s (AHA) recommendation to limit saturated fat and replace it with unsaturated fat.

Can Aid in Healthy Weight Management

While olive oil is calorie-dense (meaning it contributes a significant amount of calories in a small serving), its healthy fats can help keep you full, which may help reduce overall calorie intake. Replacing saturated fats with olive oil is associated with lower long-term body weight in adults.

Helps Reduce Excess Inflammation

Incorporating olive oil into a healthy Mediterranean-style diet can support inflammation management and lower specific inflammatory markers.

Provides Antioxidants

Antioxidants help protect your cells from oxidative stress (an imbalance of beneficial antioxidants and harmful molecules known as free radicals), which can lead to cell damage and chronic diseases. Extra-virgin olive oil is especially high in protective antioxidants like vitamin E and polyphenols.

Boosts Fat-Soluble Vitamin Absorption

The fat-soluble vitamins A, D, E, and K are best absorbed when eaten along with dietary fats, like those found in olive oil.

May Support Skin Health

Olive oil’s healthy fats and antioxidants may support skin elasticity, hydration, and even wound healing. While more research is needed, both topical application and consuming it in your diet have been linked to improved skin barrier function and reduced signs of aging.

Olive Oil’s Potential Downsides

While olive oil used in moderation can offer several health benefits, there are also some potential downsides to consider, such as:

• It’s high in calories, providing 120 calories per tablespoon, so it’s important to be mindful of intake, especially if you’re trying to achieve or maintain a healthy weight.
• Olive oil’s smoke point is 375 degrees Fahrenheit. When overheated, it can oxidize, possibly forming harmful compounds. That’s why it’s not ideal for certain cooking methods, like deep-frying or searing at very high temperatures.
• Some olive oils might be adulterated, meaning they’re mixed with lower-quality oils or improperly stored, reducing their nutritional value. When possible, look for reputable oil brands with third-party testing seals.
• Olive oil primarily contains monounsaturated fats but lacks the omega-3 fatty acids in flaxseed, chia, or walnuts.
• While an allergy to olive oil is rare, it’s possible, especially if it contains fillers like grapeseed or canola oils.

Avocado Oil Health Benefits

May Support a Healthy Heart

Like olive oil, avocado oil is rich in heart-healthy monounsaturated fats, particularly oleic acid, which may help support a healthy blood fat profile. Avocado oil also complies with the Dietary Guidelines for Americans, 2015–2020, and the AHA’s recommendation to prioritize unsaturated vs. saturated fats. Research suggests that avocado oil consumption can help improve HDL levels, though more studies are needed.

May Support Weight Management Goals

As with other healthy oils, avocado oil is calorie-dense but can support satiety and help keep your appetite in check when used in moderation. While more studies are needed, some suggest that diets enriched with avocado oil may support healthy body weight and promote fat loss. However, these effects require consuming a healthy, balanced diet and staying within a calorie deficit.

Provides Antioxidants

Avocado oil also contains antioxidants, such as vitamin E, lutein (which supports eye health), and phytosterols (plant compounds that can help lower high cholesterol), which may help reduce inflammation and fight oxidative stress.

Boosts Fat-Soluble Vitamins

Eating avocado oil alongside foods containing fat-soluble vitamins A, D, E, and K can boost their absorption. It’s especially effective when paired with carotenoid-rich foods like leafy green vegetables, sweet potatoes, or carrots, helping you get more nutrition from your meals.

May Help Support Skin Health

Avocado oil is often used in skincare, partly because of its high vitamin E content. While more research is needed, avocado oil may help reduce inflammation and repair dryness.

Avocado Oil Potential Downsides

Like olive oil, avocado oil can have some possible downsides to consider, such as:

• It’s high in calories, providing around 120 calories per tablespoon; use it in moderation.
• It can be more costly than other oils, especially if labeled as cold-pressed or extra virgin.
• Quality can vary, as studies have found that some avocado oils are mislabeled, oxidized, or adulterated. Always check freshness dates and opt for reputable brands.
• While rich in monounsaturated fats, avocado oil does not contain significant amounts of omega-3 fatty acids, which are essential for health. To ensure omega-3 intake, include flaxseed, walnuts, or fatty fish in your diet pattern.
• If you have an avocado allergy, avoiding avocado oil is best.

Which Is Better for Cooking?

Whether avocado or olive oil is better for cooking depends on their culinary uses. Both can be great in the kitchen for different reasons.

Olive oil is best for low- to medium-heat cooking or drizzling over salads and finished dishes since it has a lower smoke point of around 375 degrees.

Avocado oil is better for high-heat cooking, such as roasting, grilling, stir-frying, and searing, with a smoke point of around 520 degrees.

Which Oil Should You Choose?

Olive oil and avocado oil are both sources of antioxidants and unsaturated fats and are well-suited to many cooking applications.

You might also choose one over the other, depending on flavor preference. Avocado oil has a mild, buttery flavor that lends well to various dishes. Olive oil tends to have a slightly stronger and more peppery (or sometimes fruity) taste that can help add depth to Mediterranean-style dishes and vegetables.

Your choice depends on your needs, taste, and usage preferences.

Summary

Avocado and olive oil are healthy fats for cooking and meal prep. Avocado oil is better for high-heat cooking, whereas olive oil is better suited to foods cooked at a low heat or prepared without heat, such as salads.

Their nutritional profiles are very similar, so deciding which one you should use depends on how you prepare your food and your flavor preferences.