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Avocado oil vs olive oil is one of the most common kitchen questions we see, and the internet answers it with a lot of hype. We read the nutrition data, the smoke point research and the purity studies so you can pick the right bottle for the way you cook.
Quick pick: the two oils worth keeping in your kitchen
- Best everyday oil: Atlas Organic Extra Virgin Olive Oil
- Best for high heat: Chosen Foods Avocado Oil
- Easiest thin layer: Chosen Foods Avocado Oil Spray
Prices change often, so check the current price before you buy.
Avocado Oil vs Olive Oil: The Quick Answer
Both are healthy oils. Extra virgin olive oil has the stronger research record for heart health, so it is the better everyday oil. Avocado oil has a neutral taste and a higher smoke point, so it is handy for searing and other high-heat cooking.
The biggest risk with avocado oil is not the oil itself. It is buying a bottle that is stale or not pure, which happens more often than you would think.
Which oil has the higher smoke point?
Avocado oil, at almost 500°F according to Harvard. But a higher smoke point does not make an oil healthier, as you will see below.
Keep reading ↓Side-by-Side Comparison
| Avocado oil | Extra virgin olive oil | |
|---|---|---|
| Monounsaturated fat | About 71% | About 73% |
| Saturated fat | About 12% | About 14% |
| Polyunsaturated fat | About 14% | About 11% |
| Calories per tablespoon | About 124 | About 119 |
| Smoke point | Almost 500°F | 347°F to 464°F, by grade and freshness |
| Taste | Mild and neutral | Fruity, sometimes peppery |
| Best for | Searing, stir-fries, high-heat roasting | Everyday cooking, sautéing, dressings |
| Watch out for | Stale or mixed bottles | Old bottles kept in heat or light |
| Price | Check the current price | Check the current price |
Fat and calorie figures come from USDA FoodData Central (avocado oil, olive oil). Smoke points come from Harvard’s Nutrition Source and the UC Davis olive oil research team.
Avocado Oil Smoke Point: What the Number Means
Harvard’s Nutrition Source puts the avocado oil smoke point at almost 500°F, one of the highest of the common cooking oils. Olive oil is lower but not as low as many people think: UC Davis gives a range of 347°F to 464°F, depending on the grade, quality and freshness.
Refining matters too. A Mayo Clinic dietitian explains that the more refined an oil is, the higher its smoke point. Unrefined, cold-pressed avocado oil keeps more of its natural compounds, as Cleveland Clinic notes, but refined avocado oil is the one built for very high heat.
Here is the part most articles skip: a high smoke point does not mean an oil holds up better in normal cooking. In a 2018 heating study of common oils, extra virgin olive oil stayed the most stable, and smoke point did not predict stability. The lead researcher works for an olive oil company, so treat it as one study, not the final word. Either way, never let your oil smoke, and throw out oil that has burned.
Is Avocado Oil Healthy?
Yes. Avocado oil is mostly monounsaturated fat, the kind the American Heart Association suggests using in place of saturated fats. Its fat profile is close to olive oil’s.
The problem is what is inside the bottle. A 2020 UC Davis study found that at least 82% of the avocado oil samples it tested were stale or mixed with other oils. Some bottles labeled pure were almost entirely soybean oil. Chosen Foods was one of only two brands whose samples were both pure and fresh.
To lower your risk:
- Buy from a brand with a good purity record.
- Check the best-by date and pick the freshest bottle.
- Buy a size you will finish in a few months.
- Store it away from the stove, heat and sunlight.
Avocado Oil vs Olive Oil for Cooking and Frying
Use each oil for what it does best:
- Everyday sautéing, roasting vegetables and eggs: extra virgin olive oil. We compare the options in our guide to the healthiest oil to fry eggs in.
- Searing steak, stir-fries and very hot pans: refined avocado oil.
- Baking or anything where you want no oil taste: avocado oil.
- Salad dressings and drizzling: extra virgin olive oil, for the flavor.
- Deep frying: both get expensive in large amounts. See our guide to the best oil for frying.
Avocado Oil vs Olive Oil for Weight Loss
The honest answer: neither oil helps you lose weight. Both have about 120 calories per tablespoon (USDA), so switching from one to the other will not change much.
What matters is how much you pour. A spray like Chosen Foods Avocado Oil Spray makes it easy to use a thin layer. For more, see the weight loss section of our healthy cooking oil guide.
Avocado Oil vs Extra Virgin Olive Oil
“Olive oil” covers several grades. Extra virgin is the least processed and keeps the most natural antioxidants and flavor. Refined or “light” olive oil is milder, and Harvard Health notes that refined olive oils are the sturdiest for cooking.
Most of the health research is on olive oil, not avocado oil. A large 2022 study in the Journal of the American College of Cardiology linked higher olive oil intake with a lower risk of early death. It is an observational study, so it shows a link, not proof. Avocado oil simply has far less research behind it.
So if you only buy one bottle, make it a good extra virgin olive oil. Add avocado oil if you often cook with very high heat.
Our Picks
Best Everyday Oil: Atlas Organic Extra Virgin Olive Oil
A Moroccan extra virgin olive oil sold as high in polyphenols, with a large number of strong buyer reviews. Use it for most of your cooking and for dressings. Check the current price
Best for High Heat: Chosen Foods Avocado Oil
Chosen Foods was one of only two brands that passed both the purity and freshness checks in the UC Davis study. It is refined, so it handles searing and stir-fries well. Check the current price
Easiest Thin Layer: Chosen Foods Avocado Oil Spray
Good for air fryers, sheet pans and anyone trying to use less oil. Check the current price
The PrimeDigger Verdict
In the avocado oil vs olive oil debate, there is no loser. Extra virgin olive oil is the better everyday choice because of its research record and flavor. Avocado oil earns its place for high-heat cooking, as long as you buy a brand you can trust. Whichever you use, keep it fresh and never let it smoke.
Frequently Asked Questions
Is avocado oil better than olive oil?
Not overall. Both are healthy, but extra virgin olive oil has much more research behind it. Avocado oil is better only for very high-heat cooking because of its higher smoke point.
What is the smoke point of avocado oil?
Almost 500°F, according to Harvard’s Nutrition Source. Refined avocado oil handles high heat better than unrefined.
Is avocado oil healthy?
Yes. It is mostly monounsaturated fat, like olive oil. The main risk is buying a stale or mixed bottle, so choose a brand with a good purity record.
Can I use avocado oil instead of olive oil?
Yes, in almost any recipe. You will lose the olive flavor, which matters most in dressings and drizzles.
Which is better for frying eggs?
Both work well. We compare them in our guide to the healthiest oil to fry eggs in.
Sources
- USDA FoodData Central: Oil, avocado
- USDA FoodData Central: Oil, olive, salad or cooking
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Avocados
- UC Davis: Olive oil myths and facts
- UC Davis (2020): Study finds 82 percent of avocado oil rancid or mixed with other oils
- de Alzaa, Guillaume and Ravetti (2018): Changes in commercial oils during heating
- American Heart Association: Healthy cooking oils
- Mayo Clinic News Network: Smoke points of cooking oils
- Harvard Health: Expand your healthy cooking oil choices
- Cleveland Clinic: Is avocado oil good for you?
- Guasch-Ferré et al. (2022), Journal of the American College of Cardiology
This article is for general education, not medical advice. Read our health disclaimer.
