Avocado oil vs olive oil: this is one of the most sought-after comparisons for those who want to cook healthier and choose the best oil for their daily lives. Although both are excellent, there are important differences in flavor, nutritional benefits, and cooking performance.
Olive oil is a staple of Mediterranean cuisine, but in recent years avocado oil has revolutionized healthy eating thanks to its mild flavor, thermal stability, and unique properties.
Both oils are healthy, but which one is best for you, your health, and your daily cooking?
Here’s a simple and straightforward explanation. 👇
1️⃣ Nutritional composition: two oils full of healthy fats
🥑 Avocado Oil
- Up to 70% oleic acid
- Rich in vitamin E
- Contains lutein, ideal for visual health
- Very stable in heat
🌿 Extra Virgin Olive Oil
- Very rich in antioxidant polyphenols
- High vitamin E content
- Intense and aromatic flavor
- Ideal for eating raw
Conclusion: Both are very healthy, but avocado oil stands out for its thermal stability, while olive oil shines for its aromatic and antioxidant profile.
2️⃣ Which is better for cooking? 🔥 The key is in the smoke point.
The smoke point is the temperature at which an oil begins to burn and lose its nutritional properties. This is where the comparison between avocado oil and olive oil shows clear differences.
🔥 Approximate smoke points
- Refined avocado oil → 470–475 °F
- Extra virgin avocado oil → 190–205 °C
- Extra virgin olive oil → 320–375 °F
- Refined olive oil → 400–430 °F
👉 The big winner for cooking is avocado oil.
Its stability makes it perfect for:
- Fry
- Sauté
- Flat iron
- Oven
- Air fryer
- Cooking at high temperatures
3️⃣ And for eating raw? 🥗
🥑 Avocado Oil
✔️ Mild flavor
✔️ Adds creaminess
✔️ Ideal for salads, toast, sauces, dips, and healthy mayonnaise
🌿 Extra Virgin Olive Oil
✔️ Intense, Mediterranean flavor
✔️ Perfect for traditional dishes
✔️ Very rich in natural antioxidants
👉 In its raw form, it depends on the flavor you are looking for:
- Avocado → mild and neutral profile
- Olive → strong and aromatic character
4️⃣ Health benefits 💚
🌟 Avocado Oil
- Helps improve cholesterol
- Rich in antioxidants and vitamin E
- Promotes the absorption of vitamins A, D, E, and K
- Benefits eye health (due to lutein)
🌟 Extra Virgin Olive Oil
- High antioxidant power
- Supports cardiovascular health
- Anti-inflammatory effect
- The basis of the Mediterranean diet
👉 Both oils are extremely healthy, but each excels in a specific area.
5️⃣ Which one should I use depending on the situation?
🔥 For high-temperature cooking
➡️ Avocado oil
🥗 For salads and Mediterranean dishes
➡️ Extra virgin olive oil
🥑 For a mild and versatile oil for everything
➡️ Avocado oil
✨ For more antioxidants in raw foods
➡️ Extra virgin olive oil
📚 External references
According to Harvard’s Nutrition Source, the monounsaturated fats found in both avocado oil and olive oil help improve cardiovascular health and reduce inflammation.
The Cleveland Clinic also notes that oils high in oleic acid, such as both of these, are among the most stable and recommended for healthy cooking.
🧡 Final conclusion: everyone has their moment.
✔️ Avocado oil → perfect for cooking, baking, frying, and everyday use thanks to its high smoke point.
✔️ Extra virgin olive oil → ideal for raw dishes, salads, and recipes where Mediterranean flavors stand out.
The combination of both is the perfect formula for a real, balanced, and flavorful diet.
💡 Expert advice from Avocado Real
When comparing avocado oil vs. olive oil, it is clear that both offer unique benefits. The key is to use them strategically depending on the recipe and temperature.
Try:
- Always cook with avocado oil to maintain stability and nutritional quality.
- Finish your dishes with extra virgin olive oil to add aroma and antioxidants.
Your cooking will be healthier, more natural, and more delicious.
🥑 Avocado Real: your ally in a healthier and more authentic life
At Avocado Real, we produce our avocado oil from carefully selected avocados to ensure pure flavor, exceptional stability, and superior quality.
Perfect for your everyday life: breakfast, lunch, dinner, and much more.
