Olive oil and avocado oil are great for getting a supply of healthy fats in your diet, but olive oil is a little more nutritious and has smoother flavor while being incredibly versatile.

We know that fats can be categorized into good and bad ones. Good ones - otherwise called monounsaturated and polyunsaturated fats are good for you because they’re connected with numerous benefits. The main one is improving cholesterol levels, which is effective in reducing your risk of heart disease. Bad fats are capable of doing the exact opposite - they increase bad cholesterol levels and the risk of diabetes, stroke, and heart disease.

If you’re looking for ways to improve your health, switching to healthy fat options is a great choice. Every time you cook a meal, fry your veggies or meat or whisk up a dressing for your salad, you have the option to decide: good fats or bad fats? You can always opt-in for an option in the good fat category - a scrumptious and healthy extra virgin olive oil. Or you can choose another nutritious option - avocado oil. Which one is better, though? Read this blog post to find more information and make an informed decision the next time you’re cooking!

Avocado Oil: What is it?

Similar to olive oil, avocado oil is created by pressing raw fruit. While olive oil is created using fresh olives, avocado oil is created using fresh avocado tree fruits. You can buy refined or unrefined avocado oil. While refined avocado oil is smooth, unrefined avocado oil is more nutrient-dense because it’s cold-pressed. This makes it have more flavor and be more nutritious.

Avocado Oil vs. Olive Oil: Which one is more nutritious? A fair nutrient analysis.

Both avocado and olive oil fall in the good fats category and are a great source of monounsaturated fatty acids which are good for your heart. Overall, olive oil and extra virgin olive oil is more beneficial because it contains more nutrients such as iron, vitamins, calcium and potassium.

Both are a good resource for giving your body the antioxidants it needs, which can help you stay protected from oxidative stress and aid in safeguarding other serious diseases.

Nutrition Comparison: Avocado Oil vs. Olive Oil

Data by the USDA.

Nutrient (1 Tablespoon)

Olive Oil

Avocado Oil




Total Lipid

13.4 G

14 G

Vitamin K

8.13 µg



0.135 MG



0.135 MG



0.076 MG


Saturated Fat

1.86 G

1.62 G

Monounsaturated Fat

9.85 G

9.88 G

Polyunsaturated Fat

1.42 G

1.89 G


Is the Flavor different?

With Olive oil, the flavor is smooth and can be used for almost anything! You can use it in frying, baking, roasting, dressings etc. and the deliciousness is guaranteed! Olive oil flavor is mostly described as fresh, and somewhat nutty. Avocado oil tastes more earth-like, grassy and a little sweet, so you have to consider before each use if it’s a good fit for your meal.

Which oil cooks the best?

Olive oil cooks well at any heat, high heat included. The smoke point is as high as 410 degrees F which makes it ideal for cooking. Avocado oil smokes at 520 degrees F which means that it’s also a great optionfor cooking.

Olive Oil Is a great choice for cooking

While both avocado and olive oil are great to use for your health and in your kitchen, the increased benefits of olive oil and its amazing flavor make it a fabulous choice for everyday cooking. The best way to benefit from daily use is to get a high quality olive oil that’s harvested early, such as our 2022 gold medal award-winning Koroneiki Extra Virgin Olive Oil.