Olive Oil vs Avocado Oil: Which Wins Out?

Updated: Mar 28

Whether you’re frying, sautéing, or simmering, the type of cooking oil you use is crucial to the outcome of flavor, texture, and overall quality in the taste of whatever you're making. A good oil adds flavor, lubricates cooking surfaces to prevent burning, and provides nutritional value. Everyone and their mother knows the benefits of olive oil; it's THE cooking go-to. And rightfully so, it's light, flavorful, and readily available. However, over the years I have made a switch from this beloved favorite. Nowadays when I use oils in my cooking I go with avocado oil, and I believe you should too! And here's why:

Olive Oil


  • Consumption can lead to Potential lower risk of chronic diseases, Less pronounced risk of coronary heart disease, and better balance of cholesterol levels

  • Moderate to high levels of Vitamins E&K and iron

  • Affordable


  • Distinctive taste that isn’t agreeable with all palates or dishes

  • Lower smoke point (350°F). A lower smoke point means you're breathing in no bueno fumes. Temping at home can be difficult, so whether or not that threshold is passed at any given time can be ambiguous.

  • Omega fat imbalance

  • Rampant fraud in the olive oil industry. Some brands use soybean oil to fool customers. A UC Davis study found that 77% of well-known brands don't meet the international requirements needed for an authentic olive oil.

  • Death of phenolic compounds naturally found in olive oil. These compounds are antioxidant-rich and can be dismissed by up to 50% when heated to cooking temps.

Avocado oil


  1. Abundant nutrients: Vitamins A, C, E, K and B (B-6, Niacin, Riboflavin, Choline, Pantothenic Acid, and Folate)

  2. Contains minerals Potassium and Magnesium

  3. Light, almost non-existent taste

  4. High smoke point (between 475-500°F

  5. High amounts of omega-6 fats can promote inflammation, which is linked to heart disease, cancer, and diabetes.

  6. Great for frying

  7. High potassium content (more than bananas)


  1. Not as readily available so it’s more expensive

  2. Imbalance of polyphenols, wehich stabalizes oils. Such as coconut and olive. Not necessarily bad or dangerous, but that does cut into some antioxidant benefits


Avocado, duh!

While olive oil does have its place; on top of salads, a replacement for butter, and as a dip, avocado oil is more nutrient-dense and beneficial. Avocado oil is bristle because of its high heating point, delicate taste, and nutritional value. My favorite brand is Chosen Foods® .* By far the best taste and quality.

*This article is not sposored.



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