When it comes to cooking oils, both avocado oil and extra virgin olive oil 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 extra virgin olive oil over your salads or cook with it? Is avocado oil the better choice for frying?
This article provides a closer examination of both oils. We’ll break down their nutritional differences, discuss their health benefits, and provide guidance on how to incorporate them into your diet best, so you can maximise the benefits of each.
Nutritional Profiles Compared
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 |
Extra virgin olive oil shines when it comes to antioxidant content. It’s especially rich in polyphenols and vitamin E, which help reduce inflammation, protect heart health, and support brain function. Avocado oil, on the other hand, is higher in lutein (a potent carotenoid that supports eye and skin health) and contains more phytosterols, which may help lower cholesterol. It also has a slightly higher smoke point and a milder flavour, making it ideal for high-heat cooking and dishes where you don’t want the oil to overpower the ingredients.
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 fatty acids, which, if consumed in excess, can contribute to inflammation. Extra virgin olive oil 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, extra virgin olive oil is a better choice as its high polyphenol content helps lower LDL (bad cholesterol) while increasing HDL (good cholesterol).
- If you’re looking to reduce inflammation, extra virgin olive oil is again the winner as it contains oleocanthal, a natural compound with anti-inflammatory properties similar to ibuprofen.
- If you’re focused on brain health and longevity, extra virgin olive oil is the best option due to its powerful antioxidants that help protect against cognitive decline.
- If you’re looking to support eye health or boost skin from the inside out, consider avocado oil, which is rich in lutein, a carotenoid that promotes eye function and may also benefit cognitive health.
Which Oil is Best For Weight Loss?
If you’re trying to lose weight, the idea of adding oil to your meals might seem counterintuitive. After all, both extra virgin olive oil and avocado oil are calorie-dense, delivering approximately 120 calories per tablespoon. But when used in moderation and as part of a balanced, whole-food diet, both oils can support healthy weight loss.
A key reason is satiety. The monounsaturated fats in olive oil and avocado oil slow down digestion, helping you stay full for longer after meals. This can reduce the urge to snack, make it easier to manage portion sizes, and prevent blood sugar crashes that lead to cravings.
Olive oil has slightly fewer calories and an additional edge when it comes to blood sugar regulation, thanks to its high polyphenol content, especially compounds like oleuropein and oleocanthal. Extra virgin olive oil helps improve insulin sensitivity and reduce post-meal blood sugar spikes, making it a brilliant choice for people struggling with insulin resistance or metabolic issues that can hinder weight loss. But it’s worth noting that the risk with “healthy fats” is overconsumption. Pouring oil freely onto salads or into pans can quickly add up calories, even if those calories come from high-quality fats.
In reality, neither oil causes weight loss on its own, but both can indirectly support it. Extra virgin olive oil may offer marginal additional metabolic benefits, while avocado oil excels in versatility and ease of use (which may encourage more home cooking). The best oil for weight loss is the one that helps you cook more often, feel satisfied, and stay consistent, without tipping you into a calorie surplus.
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, the bold, peppery taste of extra-virgin olive oiladds 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.
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 Extra Virgin Olive Oil For:
- Drizzling over salads, vegetables, pasta, or toast
- Making vinaigrettes, dips, and marinades
- Light sautéing and baking at lower temperatures
Use Avocado Oil For:
- High-heat cooking like frying, roasting, or grilling
- Neutral-flavoured dressings, homemade mayonnaise, or aioli
- A mild-tasting option that blends seamlessly into most dishes
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.
