Avocado Oil vs. Olive Oil: Which One to Cook With
Neither oil is healthier in any way that should change how you eat. Both are rich in monounsaturated fat and both are good replacements for butter, lard and shortening. The real differences are practical: refined avocado oil tolerates higher heat and tastes neutral, while extra virgin olive oil has more flavor and a longer research record. For most home cooks, the better choice is the one that fits the dish, the budget and the habit you will actually keep.
This guide compares the two on heat, flavor, nutrition, calories and cost. It also answers the related questions readers ask, such as how these oils compare with canola and vegetable oil. It ends with a point that matters more than the choice itself: how much oil goes into the pan.
TL;DR
Both oils are heart-healthy sources of unsaturated fat. No solid evidence names one the winner, so choose by use and taste.
Use refined avocado oil for searing, roasting at high temperatures and stir-frying. Use extra virgin olive oil for dressings, finishing, and low to medium heat.
Calories are essentially the same, at about 120 per tablespoon. Measuring the oil matters more than which one you pick.
Check labels: “refined” avocado oil handles heat, and a suspiciously cheap “extra virgin” olive oil deserves doubt.
Table of Contents
How the two oils compare at a glance
Factor | Avocado oil | Extra virgin olive oil |
Main fat | Monounsaturated (oleic acid) | Monounsaturated (oleic acid) |
Smoke point | Up to about 520°F for refined | About 350 to 375°F |
Flavor | Neutral to mildly buttery when refined | Fruity, grassy, sometimes peppery |
Best for | Searing, grilling, frying, roasting | Dressings, finishing, sautéing, gentle roasting |
Calories per tablespoon | About 120 | About 120 |
Research record | Smaller | Larger, tied to the Mediterranean diet |
Typical cost | Often lower than premium olive oil | Wide range, higher for quality bottles |
The sections below explain each row.
Nutrition and heart health
The American Heart Association groups both oils among the healthier fats. They share a high share of oleic acid, a monounsaturated fat. When you use either one in place of saturated fats such as butter or lard, cholesterol numbers tend to improve.
The Cleveland Clinic describes avocado oil’s nutrient content as similar to olive oil’s. Harvard Health notes that olive and avocado oils are both high in monounsaturated fat, while corn and soybean oils are higher in polyunsaturated fat.
There are small differences. Olive oil has the longer track record in cardiovascular research, especially within the Mediterranean diet, according to Medical News Today. Avocado oil is valued more for its neutral taste and stability under heat. The same source concludes that no definitive research shows one is healthier than the other.
The American Heart Association’s guidance on cooking oils points to the larger gain: swapping solid fats and tropical oils for liquid, nontropical oils. It suggests choosing oils with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils. The jump from butter to either of these oils is far bigger than the gap between the two oils.
Smoke point and cooking: where avocado oil earns its place
The smoke point is the temperature at which an oil begins to break down and smoke. According to The Spruce Eats, refined avocado oil can reach about 520°F, while extra virgin olive oil typically sits around 350 to 375°F.
In practice, that gives you a simple rule:
High heat (searing steak, stir-frying, grilling, crisping roasted potatoes): refined avocado oil is the more forgiving choice.
Low to medium heat (softening onions, scrambling eggs, roasting vegetables around 400°F): extra virgin olive oil works well and adds flavor.
No heat (dressings, drizzling over soup, finishing fish or beans): olive oil, because the flavor is the point.
The American Heart Association also advises that if an oil starts to smoke, you should not keep using it. That applies to any oil, so lower the heat or switch oils before the pan fills with smoke.
Read the avocado oil label
Not every bottle behaves the same. Bon Appétit points out that refined avocado oil has the higher smoke point, and unrefined versions have a lower one. If you plan to sear or fry, look for the word “refined” on the bottle. A green, grassy, unrefined avocado oil is better treated like olive oil: lower heat, dressings and drizzling.
Can you fry with avocado oil?
Yes, from a heat-tolerance standpoint, refined avocado oil is well suited to pan-frying. The American Heart Association, however, does not recommend deep-fat frying as a healthy cooking method. A shallow pan-fry or an oven-roast with a measured amount of oil gives you the crispness without the volume of oil that deep frying needs.
Is it better to cook chicken with avocado oil or olive oil?
It depends on the method. For a hard sear on chicken thighs or a quick stir-fry, refined avocado oil keeps the flavor out of the way. For baked chicken at moderate temperatures, or a pan sauté with garlic and herbs, extra virgin olive oil is a good fit and adds flavor you do not have to season for.
Flavor and what it does to your meals
Flavor is where most people feel the difference. Refined avocado oil is mild, which is useful when you want the food to taste like itself: eggs, fish, sautéed greens, or a marinade built on citrus and spices. Extra virgin olive oil brings its own character. A robust bottle can make a plain tomato salad or a bowl of white beans taste finished.
From a habit standpoint, this matters. Meals that taste good are meals people repeat. If a teaspoon of good olive oil makes roasted vegetables something you look forward to, that is a nutrition win, not a splurge.
Calories: identical, so measure
This is the point most comparison articles undersell. Both oils provide about 120 calories per tablespoon, and Harvard Health lists roughly that amount for cooking oils generally. Avocado oil is not a lower-calorie option, and neither is olive oil.
Here is what that looks like in a real kitchen:
Pour | Approximate calories |
1 teaspoon | About 40 |
1 tablespoon | About 120 |
2 tablespoons (a generous pan pour) | About 240 |
“Glug” that nobody measured | Often 2 to 3 tablespoons |
A healthy oil does not stay healthy for weight management if the portion quietly triples. Pour into a measuring spoon for two weeks, and you will learn what a teaspoon looks like in your pan. A spray bottle or an oil mister is another practical tool for roasting vegetables with a thin, even coat. If you want a broader method for estimating servings, our U.S. portion size guide walks through it, and our article on portion control tips for weight loss covers fats specifically.
Serving sizes on packages can also mislead. For a clear look at how to read the serving size on an FDA label before you pour or portion anything, see this piece on serving size traps and FDA label tips.
What about canola and vegetable oil?
Readers often ask how these two oils stack up against everyday cooking oils. The American Heart Association’s list of healthier cooking oils includes canola, corn, olive, peanut, safflower, soybean and sunflower, along with blends labeled “vegetable oil.” It says these are generally safe to cook with, including at higher temperatures. It treats specialty oils such as avocado as additional options.
What does that mean for you?
Olive oil vs. vegetable oil: both are acceptable replacements for butter or shortening. Olive oil adds flavor and carries the Mediterranean diet research. Vegetable oil is neutral and usually cheaper.
Avocado oil vs. canola oil: both work for high-heat cooking. Avocado oil is usually the pricier bottle. If budget is tight, canola is a reasonable everyday oil, and the money saved can go to vegetables, fish or beans.
The lesson is the same as before. The largest benefit comes from replacing solid fats with a liquid oil and from measuring the amount, not from paying more for a specialty label.
Cost and quality: how to buy well
Avocado oil is often cheaper than premium olive oil, though prices vary by brand and store, so compare per ounce. Whichever you choose, quality is worth a quick check.
The FDA explains that economically motivated adulteration occurs when a valuable ingredient is replaced with a cheaper one. Extra virgin olive oil is a commonly cited target, which is why a very low price on an “extra virgin” label is a warning sign. Some simple precautions:
Buy from retailers and producers with a reputation to protect.
Look for a recognized certification seal and a harvest date on olive oil.
Choose dark glass or tins, and store the bottle away from the stove and sunlight.
Buy sizes you will finish within a few months.
For avocado oil, confirm the word “refined” if you plan to cook at high heat.
Which oil should you keep in your kitchen?
You do not have to choose only one. A simple two-bottle setup covers nearly everything:
Extra virgin olive oil for salads, vegetables, beans, grain bowls, eggs and everyday sautéing.
Refined avocado oil for searing proteins, stir-fries and high-heat roasting.
If you want a single bottle, pick the one that matches how you cook most. If you mostly make dressings and gentle sautés, choose olive oil. If you grill and sear several times a week, choose refined avocado oil. If your budget limits you to one, a nontropical liquid oil you will use in measured amounts beats a premium bottle you ration out of guilt.
Our perspective: the oil is a tool, not the plan
We hear this question from clients regularly, usually from people who have been told to “eat clean” and feel that picking the wrong oil could undo their effort. Our view is that the choice between these two oils is among the least important decisions in a kitchen. What shapes results is consistency: cooking at home, measuring fats, building plates around vegetables and protein, and repeating that routine through busy weeks.
For clients managing emotional eating or working on weight, we treat either oil as a neutral tool for portion-controlled cooking. It replaces processed fats with real-food alternatives and does not add complexity to meal planning. For clients using GLP-1 medications, appetite is often smaller, so each calorie has to carry more nutrition. Cooking vegetables in a measured teaspoon or two of oil helps your body absorb fat-soluble nutrients, and it helps meals feel satisfying without much volume. Questions about medication, dosing or side effects belong with your prescriber, and we coach nutrition habits alongside that care, not in place of it.
We also encourage readers to look at related habits. Our articles on healthy fats that keep you full and cooking habits and weight management explain how fats fit into a plan, and clean eating swaps shows practical replacements for processed ingredients.
— Coach Jill
Turning an oil choice into a habit
A kitchen decision only helps if it becomes automatic. Here is a short routine we suggest to clients:
Pick your two oils and keep them within reach of the stove.
Measure for two weeks. Use a teaspoon or tablespoon every time, then move to a visual estimate.
Set a default amount. One teaspoon per person for roasted vegetables and one to two teaspoons for a sauté is a common starting point, adjusted to your own goals and plan.
Plan the heat. Decide at the start of the week which meals need searing and which need gentle cooking.
Do not chase perfect. Switching from butter to either oil is the main win.
If restaurant meals are part of your week, remember that oil is often the hidden calorie there. Our restaurant plan for eating out and losing weight covers how to ask for sauces and dressings on the side.
Work with a coach on the whole picture
If you want structured help with portions, meal planning and the daily decisions around cooking, including nutrition support while using GLP-1 medication, we offer personalized nutrition coaching with ongoing accountability. You can see the available Unlimited 1, 2 and 3 month plans on our pricing plans page, or start from our home page to learn how Coach Jill works with clients.
FAQ
Is there a downside to avocado oil?
The main drawbacks are practical. Unrefined bottles have a lower smoke point than many people assume, and the oil can cost more than everyday vegetable or canola oil. It is also as calorie-dense as any other oil, at about 120 calories per tablespoon, so portions still count.
Which oil is the healthiest?
There is no single healthiest oil. The American Heart Association recommends replacing solid fats with nontropical liquid oils such as olive, canola, sunflower and others, and it treats avocado oil as a specialty option. Extra virgin olive oil has the strongest research backing, but avocado oil offers a similar fat profile.
Can you fry with avocado oil?
Yes. Refined avocado oil has a smoke point of up to about 520°F, which suits pan-frying and searing. Check that the label says “refined,” and keep in mind that the American Heart Association does not recommend deep-fat frying as a healthy method.
Is olive oil or avocado oil better for weight loss?
Neither. They have nearly the same calories, about 120 per tablespoon. What helps is measuring the amount you use and choosing the oil that makes vegetables and lean proteins satisfying enough that you keep cooking at home. If you take a GLP-1 medication, talk with your prescriber or a registered dietitian about your individual needs.
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