Comparing Two Heavy Hitters In The Plant Based Oil World
Summary
- When asking the question: which is the best oil to drizzle on your salad, extra virgin olive oil and avocado oil are two of the healthiest oils around.
- Considering extra virgin olive oil versus avocado oil shows that both have multiple health benefits.
- When deciding if olive oil or avocado oil is the healthiest cooking oil, you must consider individual dietary requirements and taste.
Contents
- Olive Oil Versus Avocado Oil : Why Compare These Healthy Fats?
- Benefits of Extra Virgin Olive Oil
- Benefits of Avocado Oil
- Nutrition Comparison of Extra Virgin Olive Oil Versus Avocado Oil
- Which Is Better Raw: Olive Oil Or Avocado Oil?
- Comparing The Health Benefits of Olive Oil And Avocado Oil
Olive Oil Versus Avocado Oil: Why Compare These Healthy Fats?
The growing interest in healthy cooking oils has reignited the debate between quality extra olive oil and avocado oil. Both celebrated for their remarkable health benefits, these oils stand out as two of the most revered choices in kitchens worldwide. But when it’s time to pick one for your next meal, which should you choose?
This blog post dives deep into the benefits, nutritional differences, and best uses of both, helping you make an informed choice. Prepare to explore these oils head-to-head as we discuss everything from health outcomes to cooking versatility.
Both are extracted from fruits, not seeds, giving them unique properties that set them apart in the world of cooking oils. Known for their high monounsaturated fat content, both options help promote heart health, inflammation reduction, and better cholesterol levels. But why the need to compare?
The answer lies in their differences. Olive oil, particularly the extra virgin variety, boasts a long Mediterranean heritage and is associated with countless studies lauding its health benefits. Avocado oil, on the other hand, has emerged more recently as a modern rival, flaunting its high smoke point and equally impressive nutrient profile.
Comparing these two oils allows consumers to unlock tailored benefits—be it for taste preferences, cooking needs, or nutritional goals. While they share a similar reputation as “healthy fats,” their subtle differences can make one a better fit depending on the situation.
We were drawn to a recent article from Lauren O’Connor, MS, RDN on Health.com, which summarised some key comparisons, saying:
Olive oil is extracted from the fruit of the olive tree (Olea europaea L.). It is the predominant fat consumed in the Mediterranean diet, renowned for its long-standing benefits for longevity. Several studies have linked olive oil consumption to improved overall health.
Avocado oil is also extracted from the fruit of its respective tree (Persea Americana). Growing in popularity, avocado oil is produced mainly in the United States, Mexico, New Zealand, Chile, and South Africa. Its health value is due in part to its high concentration of monounsaturated fats (MUFAs) and minimal saturated fats, similar to olive oil.
Olive oil and avocado oil are both healthy fat alternatives to saturated fats like butter and cream. They may help lower the risk of heart disease and its complications. Experts advise keeping saturated fat intake below 10% of your daily diet.
Benefits of Extra Virgin Olive Oil
Rich in Antioxidants
Extra virgin olive oil is packed with powerful antioxidants, particularly polyphenols. These compounds not only protect the oil from oxidation but also combat free radicals in the body. This reduces oxidative stress, which is tied to chronic diseases like heart disease and cancer.
Additionally, olive oil’s rich vitamin E content further enhances its antioxidant capabilities, improving skin health and protecting cells from damage.
Heart Health Hero
Olive oil’s greatest claim to fame is its impact on cardiovascular health. Rich in monounsaturated fats, specifically oleic acid, it supports healthy cholesterol levels by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol).
The Mediterranean Diet, which heavily relies on EVOO, has shown to reduce the risk of heart attacks and strokes significantly. Medical experts across the world recommend swapping saturated fats for EVOO for long-term heart health.
Anti-Inflammatory Properties
Chronic inflammation drives several diseases, including arthritis, diabetes, and heart disease. EVOO contains substantial levels of oleocanthal, a natural compound that mimics the effects of ibuprofen and works to lower inflammation markers.
This benefit is not just theoretical—studies reveal that consistent consumption of EVOO can actively reduce C-reactive protein (CRP), a key inflammatory marker.
Lauren O’Connor, MS, RDN on Health.com says:
Olive oil is highly valued for its rich flavour and health-promoting compounds, including tocopherols (like vitamin E).
It is an excellent source of MUFAs (over 60% concentration), particularly oleic acid, which is associated with lowering blood pressure and reducing the risk of heart disease. Oleic acid has also been shown to help reduce ulcers and support gastrointestinal health by promoting a diverse gut microbiome, which is essential for digestion, nutrient absorption, and overall immune function.
Olive oil also contains several bioactive compounds, including blood-pressure-lowering phytosterols, disease-fighting phenolic compounds, and antioxidant-rich plant pigments such as chlorophyll and carotenoids.
Extra virgin olive oil (EVOO) is considered the healthiest version as it retains more of its beneficial nutrients and compounds.7 Unrefined and cold-pressed, EVOO contains a low free fatty acid profile (less than 0.8%), which means it is not likely to cause inflammation.
Benefits of Avocado Oil
When considering the benefits of avocado oil, O’Connor says:
Similar to olive oil, avocado oil has an above 60% concentration of MUFAs, with a high percentage of oleic acid.
Avocado oil also has a high concentration of phytosterols, most abundantly β-sitosterol, a compound with anti-inflammatory and cancer-preventative properties. It also has the antioxidant properties of carotenoids and chlorophylls, which play a role in the oil’s stability.
Like olive oil, avocado oil can be produced using cold-pressed methods without chemical solvents. This unrefined version (sometimes called extra virgin) retains a higher antioxidant yield.
As with olive oil, heating can degrade some of avocado oil’s bioactive compounds, including unsaturated fatty acids, antioxidants (including vitamin E), and phytosterols. Storing the oil in the dark can help preserve its shelf life and prevent rapid deterioration of its beneficial chlorophyll.
Avocado oil is also a high-calorie food (slightly higher than olive oil), so it’s important to moderate your intake to prevent weight gain.
Nutrition Comparison of Extra Virgin Olive Oil Versus Avocado Oil
Contextualizing the nutritional differences between these oils can help you choose one that best suits your dietary goals.
Caloric Similarities
Both are calorically dense, providing approximately 120 calories per tablespoon. This makes portion control an important factor, particularly for those striving to manage their calorie intake.
Fat Content
When it comes to fats, both oils shine. They are rich in monounsaturated fats—known for their cardiovascular benefits—making up 70-80% of their fat profiles. Both also contain minimal saturated fats, making them heart-healthy choices compared to options like coconut or palm oil.
Vitamins and Nutrients
Olive oil tends to have slightly higher concentrations of antioxidants like polyphenols, whereas avocado oil excels in vitamin E and lutein content. The choice here depends on whether you are prioritizing generalized antioxidant support (olive oil) or enhanced skin and eye health (avocado oil). Both are high in monounsaturated fats and low in saturated fats. Avocado oil is slightly higher in calories and overall fat content. Below is a nutritional comparison of one tablespoon of each oil.1314
| Olive oil (1 tablespoon) | Avocado oil (1 tablespoon) | |
|---|---|---|
| Calories | 119 | 124 |
| Fat | 13.5 grams (g) | 14g |
| Saturated fatty acids | 1.86 g | 1.62g |
| Monounsaturated fatty acids | 9.86 g | 9.88g |
| Polyunsaturated fatty acids | 1.42 g | 1.89g |
| Iron | 0.076 milligrams (mcg) | 0 mg |
| Vitamin E (alpha tocopherol) | 1.94 mg | 0 mcg |
| Vitamin K | 8.13 mcg | 0 mcg |
Avocado—the fruit that produces avocado oil—is a good source of vitamins K and E. However, available data shows one tablespoon of avocado oil may be too small to detect significant amounts of these vitamins.1415
Data shows olive oil may provide more vitamin E (alpha tocopherol) than avocado oil.3 However, some research suggests that avocado oil may contain as much as 7.9-19 milligrams of alpha tocopherols per 100 grams of oil.12
Avocado oil has a higher concentration of cholesterol-reducing phytosterols than olive oil, with each containing 4.5 milligrams per gram and 3.3 milligrams per gram, respectively.3
Still, both oils are considered good sources of phytosterols and vitamin E.126
Which Is Better Raw: Olive Oil Or Avocado Oil?
Both provide essential fatty acids that help with the absorption of fat-soluble vitamins.16 Since heating can degrade certain health-promoting nutrients in oils, using them raw maximizes their nutritional benefits.12
A few ways to enjoy raw oil include:
- Mix it with an acid like lemon or vinegar to make salad dressing
- Drizzle it on top of warm or cold soups to enhance the dish’s texture and flavour
- Sprinkle it on crunchy, lightly steamed vegetables or a serving of grains like rice, farro, or buckwheat
- Use it as an alternative for butter on toast
- Pour it over hummus for flavour and to prevent the hummus from drying out in the fridge.
The oils have different levels of intensity and flavour, each tasting slightly like their respective fruits. Your choice will mostly depend on your preference.
Comparing The Health Benefits of Olive Oil And Avocado Oil
Both olive oil and avocado oil are healthy oils that can replace foods high in saturated fats, such as butter and cream, to help lower the risk of heart disease and related complications. Experts recommend that saturated fat intake is less than 10% of your daily food intake.
Unlike seed oils, olive and avocado oil are both extracted from the fruit of their trees. They contain a high percentage of monounsaturated fats, contributing to their heart and gut health benefits.
While both oils can be used to sauté, pan-fry, and bake, higher temperatures can reduce some of their flavour and nutrients. Prolonged cooking times at high heat can unleash potential toxins. Heating at lower temperatures can help preserve the oils’ beneficial compounds. Enjoying these oils raw can also help you get the most nutrients.
