Here are the key differences between avocado and olive oil, and see why algae oil could be your top pick for a heart-healthy, high-heat cooking oil.
Key Takeaways:
Avocado oil and olive oil shine as two of the most popular and healthful cooking oils available. Both oils are derived from nutrient-rich sources — avocado oil from the creamy flesh of avocados and olive oil from the pressed fruit of olive trees.
While they share common health properties, including heart-healthy fats and antioxidants, they also have distinct differences that can shape your culinary experience. You might consider factors like smoke point, flavor profile, and processing methods before deciding which oil to use.
But what if you find that neither oil suits your taste or cooking style? Here’s what you need to know.
Avocado oil is a cooking oil made from the flesh of avocados. It has a mild, buttery taste and is full of healthy fats, especially heart-friendly monounsaturated fats. There are two main types of avocado oil: refined and unrefined.
Refined avocado oil is processed to remove impurities, giving it a light color and neutral flavor. Due to its high smoke point, this oil is suitable for high-heat cooking methods like frying. Although refined oils may lose some nutrients during processing, they still retain a significant amount of monounsaturated fats.
Unrefined avocado oil (also known as extra virgin avocado oil), on the other hand, is less processed. It is cold-pressed from the flesh of avocados, which means that their natural flavor and nutrients are preserved ❶. This unrefined oil is best used for medium-heat cooking or as a salad dressing so you can enjoy its full flavor and benefits.
Related Article: The Best Avocado Oil Substitute and Other Alternatives
Olive oil is a popular cooking oil made by pressing olives. It has a smooth, slightly fruity flavor and is rich in healthy fats, particularly monounsaturated fats that are good for heart health. Olive oil is available in different types — mainly extra virgin and refined.
Extra virgin olive oil (EVOO) is less processed, so it doesn’t use heat or chemicals. Whereas regular olive oil is refined and often lacks the beneficial phenolic compounds, extra virgin olive oil retains these valuable antioxidants. Research shows that EVOO contains up to 1 g/kg of such molecules. It also has a stronger, richer flavor ❷.
This type is great for low to medium-heat cooking and as a salad dressing.
Refined olive oil goes through more extensive processing, such as heating the oil to remove pigments, and deodorization to eliminate any unpleasant aroma. This process gives it a milder taste and a higher smoke point, which would make it better for high-heat cooking. While refined olive oil retains some beneficial fats, it may have fewer antioxidants.
Related Article: The Best Olive Oil Substitute and Other Alternatives
Here’s a simple comparison table to highlight factors like nutritional content, smoke points, flavor profiles, and processing methods. These will help you understand the differences between avocado oil and olive oil more clearly.
| Avocado Oil | Olive Oil | |
| Nutrition | 1 tbsp of avocado oil contains 120-124 calories, 1.5 to 2 grams g of saturated fat, 9.88 g of monounsaturated fat, and up to 2 g of polyunsaturated fat. | 1 tbsp of olive oil contains 119 calories, 1.5 to 2 grams g of saturated fat, 9-10 g of monounsaturated fat, and 1.5 to 2 g of polyunsaturated fat. Additionally, a tbsp of olive oil contains 1.94 mg of vitamin E, 8-9 µg of vitamin K, and trace amounts of potassium and calcium, as well as 0.08 mg of iron. |
| Smoke Point | Refined avocado oil has a smoke point of 480-520°F, while unrefined avocado oil has a smoke point of 350-400°F | Unrefined extra virgin olive oil has a smoke point of 325-400°F, while refined olive oil has a higher smoke point, generally reported to be between 390°F and 470°F |
| Flavor Profile | Unrefined avocado oil retains a buttery, rich, and slightly nutty flavor. Refined avocado oil has a more subtle and neutral flavor compared to its unrefined counterpart. | EVOO has a complex and nuanced flavor, which can range from fruity and grassy to bitter and peppery. Refined olive oil has a milder taste, which is often described as smooth and lacking strong flavors. |
| Processing Type | Unrefined avocado oil is typically extracted using a cold-pressing method. Refined avocado oil undergoes extensive processing that includes heat treatment, chemical extraction, and sometimes bleaching. | EVOO is produced through mechanical extraction, also referred to as cold pressing. Refined olive oil uses a more intensive processing method that includes deodorizing and bleaching to result in a milder product. |
| Shelf Life | Unrefined avocado oil typically lasts about 6 to 8 months once opened when stored in a cool, dark place. If refrigerated, it may last slightly longer. Refined avocado oil has a longer shelf life, generally lasting around 12 months or more after opening. | EVOO usually has a shelf life of about 12 to 18 months from the bottling date. Refined olive oil typically lasts longer than extra virgin olive oil, with a shelf life of approximately 18 to 24 months from the bottling date. |
| Uses | Unrefined avocado oil is ideal for salad dressings, dips, marinades, and low to medium-heat cooking. Refined avocado oil is best suited for high-heat cooking methods such as frying, sautéing, and baking due to its high smoke point. | EVOO is perfect for raw applications like salad dressings, drizzling over dishes, and dipping bread. Refined olive oil is more commonly used for high-heat cooking methods like frying or roasting. |
Algae oil is the best alternative to avocado and olive oil. Algae oil is rich in monounsaturated fats. Notably, it contains 25% more omega-9 monounsaturated fats than olive or avocado oil and 75% less saturated fat than olive and avocado oils. This gives it an added edge in promoting cardiovascular wellness.
Moreover, algae oil has a smoke point of 535°F, making it the highest among cooking oils and 125°F higher than olive oil. This high smoke point makes it perfect for high-heat cooking methods like frying and sautéing, while its neutral flavor lets your ingredients shine without altering their taste.
Plus, algae oil has five times the oxidative stability of avocado oil, which means it holds up better not only under high heat but also in storage to give it a longer shelf life.
As a bonus, algae oil is eco-friendly, as it’s produced sustainably in controlled environments. This method resembles the processes of brewing beer or fermenting wine, resulting in a production that is more efficient, cleaner, and better equipped to handle climate change.
Avocado oil and olive oil each have their own benefits, depending on how you cook and your flavor preference. But if you want an oil that works well at high heat, stays stable, and has a neutral taste, algae oil is a top choice.
For a premium option, try Algae Cooking Club's chef-grade algae oil — a fantastic choice for those looking to elevate their cooking with a versatile, healthy, and environmentally conscious oil.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
