Olive Oil vs. Avocado Oil: Which One Is Better?

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You’ll hear all kinds of advice on the internet. Some people advise you to use olive oil, while others swear by avocado oil.

That’s why I decided to write this post and objectively compare avocado oil to olive oil and show you which one is realistically better for use in the kitchen, but also in other uses as well.

Key Takeaways:

  • Olive oil and avocado oil are rich in healthy fats and antioxidants.
  • Olive oil is best for sautéing; avocado oil has a higher smoke point but can taste bad at high heat.
  • Both oils support weight loss and health.
  • Olive oil is excellent for skin and hair care; avocado oil is especially good for dry skin and hair.
  • Olive oil has a fruity, pungent taste, ideal for savory dishes; avocado oil has a mild, buttery flavor.
  • Olive oil is generally preferred for its versatility in cooking, skincare, and hair care.

General Info and Nutritional Values

Olive oil is a natural oil made from olives. Olives are pressed, and the byproduct is olive oil. It is commonly used in cooking for its flavor and versatility and is also used in cosmetics, pharmaceuticals, and soaps. Olive oil is extremely popular for its high levels of monounsaturated fatty acids, antioxidants, and anti-inflammatory compounds.

Avocado oil is a type of oil that is extracted from the pulp of the avocado fruit. It’s high in monounsaturated fatty acids, vitamins, and minerals. It’s also commonly used for cooking, skincare, and hair care.

NutrientOlive Oil (1 tbsp)Avocado Oil (1 tbsp)
Total Fat14g14g
Saturated Fat2g2g
Monounsaturated Fat10g11g
Polyunsaturated Fat1.5g1.5g
Omega-3 Fatty Acids0.2g0.1g
Omega-6 Fatty Acids1.3g1.3g
Vitamin E2mg2mg
Vitamin K8mcg11mcg
Extra Virgin Olive Oil vs. Avocado Oil Nutritional Values

Olive Oil vs. Avocado Oil For Cooking and Frying

cooking a meal

Although both olive oil and avocado oil contain amazing monounsaturated fatty acids, they behave differently when used in cooking. Olive oil infuses food with a smooth, fresh, and nutty flavor, while avocado oil gives food a sweet, grassy flavor.

Related: 10 Reasons To Cook With Olive Oil

With a smoking point of over 400 degrees Fahrenheit, olive oil is one of the most stable oils at high heat. Despite its high smoking point, it is best used for cooking processes like sauteing. This is because these cooking methods do not require a lot of heat which ensures the olive oil retains most of its flavor and health benefits.

Although avocado oil has a higher smoking point than olive oil at 520 degrees Fahrenheit,  it develops an awful taste when exposed to excessive heat. So, just like olive oil, it’s best utilized in cooking recipes that do not require high heat or in salads. That’s the only way to appreciate its unique flavor.

Olive Oil vs. Avocado Oil For Weight Loss

women showing how she lost weight

Olive oil and avocado oil are great oils to include in your diet when working on your weight loss goals. These cooking oils can help you maintain a healthy weight and provide your body with lots of health benefits due to their antioxidant content and anti-inflammatory properties.

It’s good to note that olive oil and avocado oil both have very few calories. A tablespoon of extra virgin olive oil only contains 120 calories and 14 grams of fat. This oil is packed with vitamins E and K and antioxidants like Oleic acids ( a powerful monounsaturated Omega-9 9 fatty acid) that are great for our well-being.

On the other hand, a tablespoon of avocado oil contains 124 calories and 14 grams of fat. This oil also contains healthy properties such as vitamin E, Beta Sitosterol, and monounsaturated fatty acids that can protect us from chronic ailments and aging.

Because these two cooking oils have such amazing flavor, they are ideal for low-calorie food recipes, especially if you’re on a keto diet. Their healthy fat content also aids in fat burning and preventing chronic ailments. However, when put on a weighing scale, you’ll find that most fitness lovers prefer olive oil for their cooking needs.

Olive Oil vs. Avocado Oil For Skin

skin care

Olive Oil:

  • Olive oil contains lots of vitamin E, which makes it an excellent choice for dealing with skin problems such as acne and psoriasis. The anti-inflammatory properties of olive oil make it the ideal natural oil to use when you need to relieve the discomfort you experience from inflammatory skin conditions such as Eczema.
  • This is due to olive oil’s oleocanthal content. This is an anti-inflammatory substance that soothes and moisturizes the skin relieving redness and skin irritation. Olive oil is also enriched with antioxidants and vitamins that nourish and moisturize the skin.
  • It also contains a fatty lipid called Squalene that is valued for its skin moisturizing properties. This antioxidant resembles sebum and has an amazing moisturizing effect on the skin. That’s why applying olive oil regularly leaves skin supple and plump.
  • You’ll find olive oil in many skin cleansers, serums, soaps, and homemade skincare regimens due to its skin moisturizing and emollient properties.

Avocado Oil:

  • Avocado oil is not far behind olive oil. It has fast penetrating skin properties and is well absorbed by most skin types. Avocado oil is especially beneficial for dry, sensitive, and itchy skin due to its soothing and skin-protective properties.
  • People with eczema can use avocado oil to hydrate their skin and prevent flakiness along with other symptoms of skin irritation witnessed in problem skin.
  • You can also use it to treat skin problems such as persistent psoriasis due to its content of beta carotene, an anti-inflammatory ingredient that relieves irritation and redness on the skin. Therefore, using avocado oil on your skin regularly will protect it from damage, hydrate it, and give it a soft and supple feel.

As you can see, both olive oil and avocado oil are great for skin care because they fight two major causes of skin aging, which are free radical damage and sun damage.

However, the best oils to use for skin treatments are unrefined or cold-pressed olive and avocado oils. These oils are produced without heat or chemicals. Therefore, they retain most of their vitamins, antioxidants, and healthy fats, making them perfect for nourishing skin care treatments.

While olive oil and avocado oil are gentle on the skin and hair, it’s best to perform a patch test before using them on your beauty treatments. You’ll find that these oils do cause no harm to your skin or hair and are ideal for people of all age groups unless you suffer from an olive or avocado allergy.

Olive Oil vs. Avocado Oil For Hair

woman spraying her hair with conditioner

Olive Oil:

  • The consistency of olive oil makes it ideal for everyday use, especially on textured hair.  It makes a great post-shampoo serum because it locks in moisture and prevents dandruff.
  • People who like heavy hair oils should use olive oil on their hair to moisturize and deep condition it.
  • You only need a small amount of it to leave your hair looking lush and shiny, making it one of the most affordable oils to buy for your hair. It is especially good for deep conditioning hair treatments due to its rich emollient properties.

Avocado Oil:

  • Avocado oil is also a valuable oil for hair treatments due to its content of enriching monounsaturated fatty acids, vitamins, and antioxidants.
  • Its rich biotin content improves hair shine and prevents the formation of dandruff by lubricating and strengthening it.
  • Therefore, moisturizing your hair with avocado oil will give it a nice curly, soft texture and admirable shine. 
  • However, avocado oil is vibrantly green colored, so it might stain your clothes and the upholstery of bed linen if you use too much of it.

And when given a choice between these two oils, choose olive oil because it has a track record of creating the best hair products. Here are some of the best olive oil shampoos you can get.

Olive Oil vs. Avocado Oil Taste

Some people feel both olive oil and avocado oil have neutral flavors. Despite these sentiments, these oils are widely used for cooking. Is it because of their taste?

Olive Oil:

  • The taste of olive oil is fantastic. Some of the flavor notes that characterize olive oil are fruity, pungent, and a slight bitterness or pepperiness.
  • The peppery, fruity taste of olive oil is perfect for savory foods and salad dressings. This spicy taste comes from its oleocanthal content, a nutrient that is great for our health.
  • The spiciness of olive oil also makes it a great addition to meat and ethnic dishes, especially those with lemon juice, garlic, and herbs such as oregano and thyme.

Avocado Oil:

  • Avocado oil is mildly flavored with a buttery, nutty taste that blends in with many dishes. If you love avocados, you will enjoy using this oil in your cooking.
  • Use it for marination, in dipping sauces and smoothies, and in making salad dressing.

Bottom Line

So, what’s the bottom line when it comes to choosing the better oil between olive oil and avocado oil? Although these two oils have a similar nutritional profile, I think that olive oil is better.

It’s rare to find a cooking oil you can use for cooking or apply on your skin and hair that’s as amazing as olive oil. Its health benefits and versatile cooking properties make it the best oil to have in your kitchen, bathroom, and dressing table.

And avocado oil is not far behind. It’s packed with nutritious benefits and works wonders on skin and hair too. These two natural oils are better for your skin and hair than processed treatments, creams, and oils that are chemical-laden.

Whichever of these two types of oil you choose, know that you’ll get an extremely healthy and versatile oil you can use in so many different things.

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