• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

our recipes + your inbox = the eatmail

Join now

Subscribe for new recipes + 3 fan-favorite ebooks

  • About
  • Contact

Live Eat Learn

Easy vegetarian recipes, one ingredient at a time

free ebook

Subscribe for new recipes + 3 fan-favorite ebooks

  • Recipe Index
  • Vegetarian 101
  • Travel
  • Meal Plans
  • Course
    • Breakfasts
    • Lunches
    • Dinners
    • Appetizers
    • Sweets
    • Drinks
  • Diet
    • Dairy Free
    • Gluten Free
    • Low Carb
    • Paleo
    • Raw
    • Vegan
  • Season
    • Winter
    • Spring
    • Summer
    • Fall
  • Ingredient
    • Avocado
    • Bean
    • Cauliflower
    • Chickpeas
    • Eggplant
    • Mushroom
    • Tofu
    • Quinoa
    • View All
  • Collections
    • All Time Favorites
    • Air Frying
    • Budget Friendly
    • Comfort Food
    • High Protein
    • Meal Prep
    • Meatless Monday
    • View All
  • Visit our kombucha site
    Visit our dog food blog
Home Vegetarian Cooking 101 Ingredient Guides

Avocado Oil vs Olive Oil: Which is Best?

Share
Share on:
By: Sarah BondUpdated: Mar 07, 2023 2 Comments

This post contains affiliate links.

When it comes to picking the right oil for using in recipes, it can be tricky to know which is best. So we’re breaking it all down and putting them to the test: avocado oil vs olive oil!

Avocados and olives with jars of oil shot from above

Avocado Oil vs. Olive Oil: What’s the difference?

Avocado oil and olive oil are both healthy oils that carry their fruit’s flavor and health benefits into the oil, making them fun to use in cooking

Both oils have about the same nutrition profile, with 1 tablespoon containing about 120 calories and 14 grams of fat (neither has any carbs or protein). So what’s the difference?

A key aspect of any oil is the smoke point. When you heat oil in a skillet, have you noticed the “shimmer” that lets you know it is hot and ready to cook with? This is a good feature but once it continues heating, it will reach its smoke point. This is where the oil is likely to stop shimmering, start smoking, and begin to burn. Avocado oil has a higher smoke point than olive oil, which means it should be used for different types of cooking. Let’s dig into the nitty gritty!

Avocado oil vs olive oil

What Is Avocado Oil?

Avocado oil is made by removing the seed and skin of the avocado fruit. The fruit is then mashed, and put in a centrifuge to separate the oil and water of the pulp. This means the oil retains its beautiful green color. The flavor is rich and nutty, and carries a lot of the flavor of fresh avocado!

Benefits of Avocado Oil

Healthy Fat: Avocado oil is a monounsaturated fatty acid, making it a healthy choice to consume. Adding healthy fat to your vegetarian diet is great way to aid in nutrient absorption.

High Smoke Point: The avocado oil smoke point can reach 500°F (260°C), making it a great choice for high heat cooking, such as sautéing or even pan frying.

Drawbacks of Avocado Oil

Allergies: Avocado oil is more likely to cause an allergic reaction than olive oil. Avocados are high in histamines, making them a prime candidate for oral allergy syndrome. Because the plant is in the birch family, keep in mind that avocado may cause a reaction in those that have cashew, banana, mango, or other allergies.

Price: Avocado oil tends to be a bit more expensive than olive oil.

Uses for Avocado Oil

Stick with high-heat applications instead of finishing touches. While some of my roasting recipes do call for olive oil, avocado oil is the perfect substitute. I do roast with olive oil, especially at temps that are below the smoke point.

  • Roasted Cauliflower Street Tacos
  • Roasted Leeks with Parmesan
  • Rosemary Roasted Potatoes
Half an avocado with a jar of avocado oil

What is Olive Oil?

To make olive oil, olives are pressed and ground down until the oil can be extracted. Different pressing and extracting methods can create different types of olive oil. This is why you will see various words on the bottles such as cold pressed, first pressing, filtered, etc.

Benefits of Olive Oil

Health: Olive oil also contains monounsaturated fatty acids, which are a healthy type of fat.

Variety: Being one of the most popular types of oil, you’ll have a huge variety to choose from at the grocery store. This means you can often find it more affordably.

Drawbacks of Olive Oil

Low Smoke Point: Olive oil’s smoke point is around 375°F (191°C). This means olive oil is better suited for low heat cooking, or using to finish a recipe (think salad dressings and bread dip!)

Cost: Because the best olive oil takes extra time and care to produce, that means it can cost quite a bit more than other options. With that said, you can can decent olive oil affordably.

Uses for Olive Oil

  • Infused Olive Oil is a great way to get lots of flavor ready to be used in other dishes like pasta salads.
  • Garlic Confit would be great for spreading on fresh crusty bread.
  • Blueberry Vinaigrette uses the fresh flavors of good olive oil and emulsifies it with balsamic and blueberries!
  • Low(er) temperature cooking, such as sautéing on the stovetop, is a great application for olive oil. .
Jar of olives with a jar of olive oil

So which is best?

Avocado oil and olive oil are both heart-healthy oils to have on hand in your pantry! I like to have a couple of different olive oils (pure, extra virgin, and flavored) next to my avocado oil as they are so versatile. Just keep in mind the above notes and reach for the right oil depending on if you are roasting, finishing a mild dish, or creating an amazing new salad dressing.

Avocados and olives with jars of oil shot from above

You may also like...

  • Olive Oil Bread Dip
  • Olive Oil 101
  • How to Make Basil Oil
  • How To Make Infused Olive Oil
Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Rate this Recipe:




  1. Steve Foster says

    Posted on 2/9 at 10:56 am

    Can you add a bit of avocado oil to olive oil when cooking to raise the smoke point?

    Reply
    • Sarah Bond says

      Posted on 2/13 at 1:29 pm

      The smoke point will be the point of the lowest smoking oil (so basically, not really, that would effectively lower the smoke point of the avocado oil).

Primary Sidebar

Hello

I'm Sarah

A flavor-loving nutritionist and sensory science specialist showing you how to make easy vegetarian recipes, one ingredient at a time.

Let's Meet

Freebie alert!

3 reader-favorite cookbooks delivered straight to your inbox.

Get in now!

Subscribe for new recipes + 3 fan-favorite ebooks

Air Fryer Recipes

Air Fryer Buffalo Cauliflower

Plate full of crispy chickpeas with a wooden spoon.

15 Minute Crispy Air Fryer Chickpeas

Personal size mozzarella pizza cooked in an air fryer

Air Fryer Pizza

Air Fryer Mozzarella Sticks

Brussels sprouts on a plate with wooden serving spoons.

The Best 15 Minute Air Fryer Brussels Sprouts

Kale chips on a white plate.

10 Minute Air Fryer Kale Chips

Dinner This Week

Vegan tikka masala with naan and rice in a white bowl

M

Chickpea Tikka Masala

Roasted Chickpea Gyros

T

Roasted Chickpea Gyros

Vegan Thai red curry in a bowl on a red background

W

Thai Vegetarian Coconut Curry

Vegan nachos on a black plate on a white background - These vegan nachos are piled high with easy mushroom BBQ "pulled pork" and a cashew-based queso cheese sauce that will knock your dairy-free socks off.

R

BBQ Mushroom Pulled Pork

Roasted Cauliflower Street Tacos

F

Roasted Cauliflower Tacos

Lemon risotto in a bowl with basil on a yellow background

S

Lemon Basil Risotto

As featured on:

3 bonus books!

Join our Eatmail newsletter to get free copies of our top 3 cookbooks, new recipes, exclusive meal plans, and more!

Follow Along

  • Easy Vegetarian Facebook Group
  • Kombucha Brewers Facebook Group
Back to Top
  • Web Stories
  • About
  • Privacy Policy
  • Terms
  • Collaborate
© 2023 Live Eat Learn
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital