What’s the Difference Between Avocado Oil and Olive Oil?
Olive oil and avocado oil are known for being two of the healthiest options in the oil family due to their high content of the monounsaturated fat oleic acid, which is noted for its cardioprotective properties, says Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished in New York City.
These two oils are also comparable in terms of consistency and color and have similar uses in the kitchen, so they’re often pitted against each other. But how do they stack up nutrition-wise?
Avocado Oil
In addition to the healthy monounsaturated fats, avocado oil contains tocopherols (vitamin E), beta-sitosterol, and lutein, Routhenstein says. These nutrients add to the heart healthiness of avocado oil. “Beta-sitosterol may help support lower cholesterol levels, and tocopherols may help benefit heart health by reducing oxidative stress and inflammation,” says Routhenstein. The carotenoid lutein supports better eye health and brain function.
Avocado oil can also enhance the absorption of fat-soluble vitamins (A, D, E, K) and antioxidants from other foods, says Carol Aguirre, a registered dietitian and vegan weight loss coach based in Fort Lauderdale, Florida. One small study found that eating carotenoid-rich foods (like tomato sauce or carrots) along with the healthy fats in avocado increased the efficiency of conversion to vitamin A. While that study focused on avocados themselves, an earlier study found that pure avocado oil had a similar effect on enhancing carotenoid absorption.
Avocados are also a good source of linoleic acid and antioxidants, and these properties are present in avocado oil as well. That’s not to say avocado oil has exactly the same nutrient makeup as avocados. Routhenstein says the oil is lacking in some antioxidants and soluble fiber.
But another plus for avocado oil is its high smoke point of 520 degrees F, which means you can safely cook with it at a higher heat compared to other oils, Aguirre says. It’s important to consider smoke point because surpassing an oil’s smoke point can cause the oil to burn and release free radicals, which at high levels can contribute to health issues over time.
Avocado oil features a neutral flavor and a sweet aroma, but one downside is the price. It tends to be more expensive than other cooking oils.
When you’re buying avocado oil, choose cold-pressed or extra-virgin avocado oil in a dark (ideally glass) container to prolong freshness and nutrient integrity.
Olive Oil
Olive oil is a staple in the Mediterranean diet, which is often recommended as a heart-healthy eating plan. Olive oil in particular has been shown to lower inflammation, reduce the risk of heart disease, and protect against cancer. In fact, consuming more than a half tablespoon a day has been shown to lower the risk of heart disease.
Routhenstein says olive oil is abundant in unique polyphenols such as hydroxytyrosol, oleuropein, and tyrosol, which have anti-inflammatory effects and improve blood vessel health.
Like avocado oil, olive oil can enhance the absorption of fat-soluble vitamins.
Olive oil is also rich in antioxidants, which keep free radicals in check and protect cells from oxidative damage, says Aguirre. That’s a good thing as, left unmanaged, free radicals can lead to aging and chronic diseases.
Olive oil has a stronger flavor and a lower smoke point than avocado oil, so it’s best to use in cold preparations or when cooking with low heat, Routhenstein says.
When shopping for olive oil, you’ll encounter three types: refined, virgin, and extra-virgin. Opt for extra-virgin as it retains much more of the original nutrients.
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