Avocado Oil vs. Olive Oil

Avocado oil and olive oil are two popular cooking oils that many families use at home. Both come from healthy fruits, and both are known for being better choices when it comes to cooking. But what makes them different?

In this article, we’ll look at what avocado oil is, what olive oil is, and how they compare to each other. We’ll also talk about when to be careful with these oils.

By the end, you’ll know which oil might be best for your kitchen and how to use it in everyday cooking.

What is Avocado Oil?

Avocado oil is a cooking oil made from the flesh of the avocado fruit. It has a mild, buttery flavor and is rich in healthy fats, which makes it popular for cooking, baking, and salad dressings ❶.

To produce avocado oil, ripe avocados are peeled, mashed, and pressed to release their natural oils. The oil can then be made into two main types: unrefined and refined.

Unrefined avocado oil, often labeled as extra virgin or cold-pressed, comes from the first pressing of the fruit without the use of heat. This helps it retain more nutrients, antioxidants, and a rich, natural flavor.

Refined avocado oil undergoes filtering and heating, which gives it a lighter taste, clearer appearance, and higher smoke point. This makes it better suited for high-heat cooking methods like frying and roasting.

Related: Avocado Oil Substitutes

What is Olive Oil?

Olive oil is a cooking oil made from pressing whole olives, the fruit of the olive tree. It has a smooth, sometimes peppery flavor and is known for being rich in heart-healthy fats. Olive oil is widely used for cooking, drizzling over salads, and as a base for marinades and dressings ❷.

To make olive oil, harvested olives are crushed into a paste and then pressed to extract their natural oils. Some are produced through cold-pressing, which uses no heat to preserve nutrients and antioxidants. Others are refined, which involves additional filtering and processing to create a lighter flavor and a higher smoke point.

The main types of olive oil are extra virgin, virgin, and refined. Extra virgin olive oil (EVOO) is the highest quality, made from the first pressing of the olives, and contains the most nutrients and boldest flavor. Virgin olive oil is also made without chemicals or refining, but has a slightly milder taste. Refined olive oil, while lower in flavor, is more versatile for high-heat cooking such as sautéing and frying.

Related: Olive Oil Substitutes

Avocado Oil vs. Olive Oil

Avocado oil and olive oil are mostly made up of heart-healthy monounsaturated fats, which may help lower “bad” LDL cholesterol and support heart health. Olive oil usually has a little more monounsaturated fat, while avocado oil contains a bit more polyunsaturated fat, which also plays a role in brain function and cell growth.

Both oils also provide vitamin E, an antioxidant that helps protect your cells, and small amounts of vitamin K, which supports blood clotting and bone health.

Calorie-wise, they are similar — about 120 calories per tablespoon — 124 for avocado oil and 126 for olive oil — making them nearly identical in calorie content.

Here’s a quick summary of how they compare nutritionally ❷❸.

Avocado oil has a light, buttery, and slightly nutty flavor that tastes smooth and mellow on the palate. Its subtle taste doesn’t overpower other ingredients in your dish. Olive oil, on the other hand, has a more pronounced flavor that can range from fruity and grassy to peppery and bold. Extra virgin olive oil, in particular, delivers a robust taste that can add depth and character to dishes, sometimes even leaving a pleasant, peppery finish.

When it comes to cooking uses, smoke point makes a big difference.

Extra virgin olive oil has a medium smoke point, usually between 325–375°F, which means it’s best for low to medium-heat cooking, such as sautéing vegetables or simmering sauces.

Refined avocado oil, on the other hand, has one of the highest smoke points of any cooking oil, ranging from 480–520°F. This makes it excellent for high-heat cooking methods like roasting, stir-frying, and even deep frying, since it won’t break down or burn easily.

Be Careful with Avocado Oil and Olive Oil

While both avocado oil and olive oil are packed with health benefits, not every bottle on the shelf is as pure as it claims. Adulteration — the practice of mixing these oils with cheaper, lower-quality oils — has become a real problem in today’s market.

Olive oil is one of the most commonly adulterated foods in the world. Reports show that up to 80% of extra virgin olive oil sold in the U.S. may be fake, often cut with cheap seed oils like soybean, sunflower, or even hazelnut oil.

Not only does this dilute the nutritional value, but it can also pose health risks, especially for people with allergies. Investigations have revealed that some counterfeit olive oils are even linked to organized crime operations. You can read our deep dive on this issue here.

Avocado oil faces a similar challenge. Research out of the University of California, Davis, found that nearly 70% of private-label avocado oils were not pure and had been mixed with cheaper oils.

This kind of mislabeling makes it harder for consumers to know if they’re truly getting the health benefits they expect.

The Bottom Line

Avocado oil and olive oil are both rich in healthy fats and antioxidants, which makes them excellent staples for everyday cooking. Their flavors and uses differ, but both can support a nutritious diet.

Because adulteration is a concern, it’s best to buy from trusted brands. If you want a cleaner, more sustainable choice, consider algae cooking oil from Algae Cooking Club.

Our algae cooking oil is naturally high in monounsaturated fat and free from common adulteration issues. It contains only 0.5 g of saturated fat per serving — about 75% less than olive or avocado oil — and has an exceptionally high smoke point of 535°F, which is roughly 125°F higher than olive oil and even surpasses avocado oil.

With its mild taste and versatility, it works well in almost any recipe!

FAQs About Avocado Oil vs. Olive Oil

Is avocado oil healthier than olive oil?

Both avocado oil and olive oil are considered healthy choices since they’re rich in monounsaturated fats, which support heart health. The key difference often comes down to processing.

For example, when you compare refined avocado oil with extra virgin olive oil, the refined avocado oil will naturally have fewer antioxidants and plant compounds because some are lost during processing. In general, the less processed the oil — whether it’s avocado or olive — the more nutrients it tends to retain.

Can you use avocado oil instead of olive oil?

Yes, avocado oil can often be used in place of olive oil. Both are versatile, heart-healthy oils that work well in dressings, marinades, and sautéing. The main difference is flavor and cooking use: olive oil has a distinct, peppery taste that stands out in dips and salads, while avocado oil is milder and more buttery.

If you’re cooking at higher temperatures — like roasting or stir-frying — refined avocado oil is a great swap since it has a higher smoke point than olive oil.