Avocado oil vs. olive oil: The surprising factor that determines which is healthier

Medically reviewed by Jonathan Purtell, RDN

Key Takeaways

• Avocado and olive oil have similar nutritional profiles; the "healthier" option depends on how you cook with them.
• Avocado oil is better for high-heat cooking.
• Olive oil is better suited to foods cooked at a low heat or prepared without heat.

Avocado and olive oil are healthy fats used for cooking and meal preparation. While they have similar nutrients, their smoke point differs and is the primary factor that sets them apart.

Health Impact Depends on Cooking Method

A cooking oil's smoke point is the temperature at which it begins to break down and smoke, which affects its nutrient composition and flavor.

• Avocado oil has a smoke point of around 520 degrees. It is better for high-heat cooking, such as roasting, grilling, stir-frying, and searing.
• Olive oil has a lower smoke point of around 375 degrees. It is best for low- to medium-heat cooking or drizzling over salads and finished dishes.

Both avocado and olive oil are healthy options when prepared without reaching their smoke points.

Which Oil Is More Nutritious?

Both avocado and olive oils are calorie-dense and mainly consist of fat, containing no protein, carbohydrates, or fiber, and only trace amounts of micronutrients. Here is how they compare:

Olive Oil Health Benefits

• Supports heart health: Olive oil is rich in monounsaturated fats and can help improve cholesterol when part of an overall healthy diet.
• Can aid in healthy weight management: While olive oil is calorie-dense, its healthy fats can help keep you full and may help reduce overall calorie intake.
• 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.
• 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 wound healing. Some studies suggest that applying it topically and including it in your diet may help improve skin barrier function and reduce signs of aging.

Avocado Oil Health Benefits

• May support a healthy heart: Like olive oil, avocado oil is rich in heart-healthy monounsaturated fats, which help support a healthy blood fat profile.
• 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. 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: Avocado oil can boost the absorption of fat-soluble vitamins A, D, E, and K. It’s especially effective when paired with carotenoid-rich foods like leafy green vegetables, sweet potatoes, or carrots.
• May support skin health: Avocado oil is commonly used in skincare due to its high vitamin E content. While further research is needed, it may help reduce inflammation and relieve dryness..

Read the original article on Verywell Health