Avocado Oil vs Olive Oil: Which Is Better for Health and Cooking?

When it comes to avocado oil, a plant-based fat extracted from the flesh of avocados, known for its high smoke point and rich monounsaturated fat content and olive oil, a staple in Mediterranean diets, pressed from olives and prized for its antioxidants and heart-health benefits, the debate isn’t about which is "better"—it’s about which fits your needs. Both are packed with healthy fats, but they behave differently in your pan, your body, and your grocery cart. You don’t need to choose one forever. You just need to know when to use each.

Let’s start with smoke point—that’s the temperature where oil starts to break down and smoke, which can create harmful compounds. avocado oil, has a smoke point around 520°F, making it ideal for high-heat cooking like searing, frying, or roasting. olive oil, especially extra virgin, has a lower smoke point—around 375°F to 405°F—so it’s best for dressings, drizzling, or low-heat sautéing. If you’re tossing veggies on a hot grill or browning chicken, avocado oil won’t burn. If you’re making a salad or dipping bread, olive oil brings flavor you can’t fake.

Nutritionally, they’re cousins, not rivals. Both are high in oleic acid, a monounsaturated fat linked to lower LDL cholesterol and better heart health. But avocado oil has slightly more vitamin E—an antioxidant that supports skin and immune function—while olive oil wins in polyphenols, plant compounds that fight inflammation. One tablespoon of each gives you about 120 calories, so portion control matters either way. Neither is a magic bullet, but both beat processed vegetable oils like soybean or canola.

Price and availability also play a role. High-quality extra virgin olive oil can be pricey, especially if it’s cold-pressed and unfiltered. Avocado oil is often more expensive per ounce, but you use less of it for high-heat tasks, so it lasts longer. If you’re buying in bulk or looking for value, check labels—some "olive oil" blends are diluted. Stick to trusted brands or look for certifications like PDO or COOC.

You’ll find real-world advice on both in our collection of posts. From how to store oils to avoid rancidity, to why some people switch from olive oil to avocado oil after heart surgery, to how these fats interact with medications like blood thinners, we’ve covered the practical stuff you won’t find in marketing videos. One post even explains how to tell if your olive oil is fake by tasting it. Another walks through what happens to your cholesterol when you replace butter with either oil. These aren’t theory pieces—they’re based on what patients and doctors actually see.

So, should you stock both? Yes. Keep avocado oil for your skillet and olive oil for your salad bowl. Use them like tools, not trophies. The goal isn’t to pick a winner—it’s to use the right one at the right time. And if you’re on warfarin, statins, or thyroid meds, you’ll want to know how these oils might affect your treatment. That’s what the next set of posts are for.