Why the Cooking Oil Decision Counts
Let’s face it—most of us grab what oil is nearest when the time comes to sauté, roast, or bake. But the oil you choose can make a difference in more than taste. It can influence how healthy your food is, how your body metabolizes fats, and whether or not your dish succeeds. The fat type, whether the oil is processed, and even the heat of your pan, all factor in.
Meet the Contenders: Avocado Oil and Olive Oil
Two oils that have taken starring roles in healthy kitchens across the globe are avocado oil and olive oil. Both are rich in good fats and antioxidants, but both have their unique strengths and applications.
How They’re Made and Why That Matters
Avocado oil is produced by squeezing the creamy meat of avocados. If you notice labels such as “cold-pressed” or “cold-extracted,” you know that the oil was produced without heat or chemicals. That is a positive thing—processing oils with heat can remove the nutrients.
Olive oil is produced by pressurizing entire olives—skin and pit intact—before sifting out the oil. Extra virgin olive oil is the least processed, which means it retains more of its original flavor and nutrients.
Nutritional Breakdown: What’s in a Tablespoon?
Both oils contain approximately 120 to 124 calories per tablespoon. But what matters most is the type of fat they contain. Avocado oil typically contains around 10 grams of monounsaturated fat, 2 grams of polyunsaturated fat, and around 2 grams of saturated fat per tablespoon. Olive oil is comparable in total fat but ordinarily contains a bit more saturated fat.
Olive oil has a bit of an advantage when it comes to vitamin E, which protects the skin and supports a healthy immune system. Both oils lack protein, fiber, and sodium.
Health Benefits: Heart, Brain, Gut, and More
Avocado and olive oils are both excellent options for heart health. Nutritionists tend to recommend avocado oil as a top choice for cooking due to its favorable fat profile. Swapping out saturated for monounsaturated fats—present in both these oils—can reduce your heart disease risk and contribute to better overall cholesterol levels.
These oils also reduce levels of bad (LDL) cholesterol and can even help with improved control of blood sugar. That’s a plus for both diabetes prevention and heart health.
The advantages don’t end there. Both oils contain antioxidants such as vitamin E and lutein, which may be able to guard your eyes, skin, and brain. Certain studies even point to extra-virgin olive oil slowing down the development of Alzheimer’s disease, and since avocado oil has a comparable composition, it might provide comparable protection.
Your gut might thank you, too. These oils have been shown to encourage the growth of beneficial gut bacteria. And since they combat inflammation, they could also guard against chronic diseases such as cancer.
Smoke Points and Cooking Uses
This is where it gets real. Avocado oil boasts a high smoke point—around 482°F (271°C) if not refined, and higher when it is refined. That makes it ideal for high-heat cooking such as roasting, frying, or grilling.
Olive oil, especially the extra-virgin kind, has a lower smoke point of around 376°F (191°C). But it still works well for sautéing and baking. If you’re cooking something that needs high heat, avocado oil is the safer bet. For salad dressings, gentle sautéing, or adding a flavorful finish to dishes, olive oil is ideal.
Taste and Culinary Versatility
Avocado oil is gentle, with a buttery, nutty flavor. It’s a versatile oil that won’t dominate your food. Olive oil is more assertive—grassy, peppery, fruity, and bold, depending on where it’s been produced. If you’re looking for your oil to add something special to the flavor of your dish, olive oil’s the ticket. If you’re in the mood for something neutral, avocado oil is the answer.
Oils to Use for High-Heat Cooking
Not all oils are designed for heat. Fish oil, flax oil, palm oil, and walnut oil have low smoke points and can become damaged at high temperatures. When that occurs, they can emit acrolein—a chemical that has a burnt flavor and can be irritating to your lungs. It’s best to reserve those oils for cold uses, such as salad dressings, and use avocado or olive oil instead for cooking.
How to Store and Purchase the Best Oil
In order to store your oil in its freshest and most nutritious form, purchase it in a dark glass container. Light and heat will ruin the quality over time, so keep it in a cool and dark environment, far from your stove. Choose labels that indicate “cold-pressed” or “extra-virgin” to obtain the greatest health benefits.
Selecting the Proper Oil for Your Needs
Both avocado and olive oils are great additions to your pantry. Both have wonderful health benefits, so the decision between them is often based on taste and intended use. Avocado oil is your best bet for high-heat cooking. For dressings and low-key cooking, olive oil adds an extra bit of depth and flavor. The good news? You don’t have to choose just one. Keeping both in your pantry means you’re ready for whatever your next recipe calls for.