When it comes to cooking oils, both avocado oil and extra virgin olive oil (EVOO) are praised for their health benefits. They are both rich in heart-healthy fats, packed with nutrients, and widely used in health-conscious diets. However, many people remain unsure about which oil is reigns supreme and which one is best for different uses.
Should you drizzle EVOO over your salads or cook with it? Is avocado oil really the better choice for frying?
This article takes a closer look at both oils—breaking down their nutritional differences, their health benefits, and how best to incorporate them into your diet so you can get the most out of each.
Nutritional Profile: How Do They Compare?
Both avocado oil and extra virgin olive oil are high in monounsaturated fats (MUFAs), which are known to support heart health, reduce inflammation, and improve cholesterol levels. However, they do have some key differences.
| Nutrient | Avocado Oil (Per Tbsp) | Extra Virgin Olive Oil (Per Tbsp) |
|---|---|---|
| Calories | ~124 kcal | ~119 kcal |
| Total Fat | 14g | 14g |
| Monounsaturated Fat (MUFA) | ~70% | ~73% |
| Polyunsaturated Fat (PUFA) | ~13% | ~10% |
| Saturated Fat | ~12% | ~14% |
| Omega-6 to Omega-3 Ratio | ~13:1 (Higher) | ~8:1 (Lower) |
| Vitamin E | ~23% DV | ~33% DV |
| Antioxidants & Polyphenols | Moderate | Very High |
EVOO has a higher polyphenol and antioxidant content, making it more beneficial for fighting inflammation and protecting heart health. Avocado oil, on the other hand, has a slightly higher smoke point and a more neutral flavour, making it a better option for high-heat cooking.
One key difference is their omega-6 to omega-3 ratio. While both contain healthy fats, avocado oil has a slightly higher ratio of omega-6, which, if consumed in excess, can contribute to inflammation. EVOO has a better balance of fats, giving it a slight nutritional edge.
Which Oil is Healthier?
The health benefits of both oils largely depend on your dietary goals.
- If heart health is your priority, EVOO is the better choice. Its high polyphenol content helps lower LDL (bad cholesterol) while increasing HDL (good cholesterol).
- If you’re looking to reduce inflammation, EVOO is again the winner. It contains oleocanthal, a natural compound with anti-inflammatory properties similar to ibuprofen.
- For weight management, both oils are excellent choices, as they promote satiety and help regulate blood sugar levels.
- If you’re focused on brain health and longevity, EVOO is the best option due to its powerful antioxidants that help protect against cognitive decline.
That said, avocado oil also offers important benefits. It’s an excellent source of lutein, a carotenoid that supports eye health, and it absorbs well into the skin, making it an excellent moisturiser. If you’re looking for an oil that works equally well as a cooking oil and skincare product, avocado oil is a great dual-purpose option.
Which Oil Should You Cook With?
When it comes to cooking, choosing the right oil depends on the temperature and flavour profile you’re looking for.
- Avocado oil has a higher smoke point (~480°F/250°C), making it ideal for high-heat cooking methods like frying, roasting, and grilling. It remains stable at high temperatures, preventing oxidation and maintaining its nutrient content.
- Extra virgin olive oil has a lower smoke point (~375°F/190°C) but is still perfectly fine for sautéing, baking, and light cooking. More importantly, its rich flavour and polyphenols make it the best choice for drizzling over salads, vegetables, pasta, and bread.
For dressings, dips, and marinades, EVOO’s bold, peppery taste adds depth, making it the preferred choice. Avocado oil, with its milder flavour, works well in mayonnaise, homemade aioli, and neutral-flavoured dressings where you don’t want the oil to overpower other ingredients.
Conclusion: Why You Should Use Both Oils
Ultimately, there’s no need to choose just one — both extra virgin olive oil and avocado oil have their place in a well-balanced diet. The key is to use each oil in ways that maximise its benefits.
- Use EVOO for:
- Drizzling over salads, vegetables, pasta, and toast
- Making vinaigrettes, dips, and marinades
- Light sautéing and baking at lower temperatures
- Use Avocado Oil for:
- High-heat cooking like frying, roasting, and grilling
- Making mayonnaise or neutral-tasting dressings
- A versatile cooking oil that can also be used in skincare
By incorporating both oils into your diet, you can enjoy their unique nutritional advantages while ensuring your meals are as flavourful and healthful as possible.
