Olive oil and avocado oil are two of the most popular choices among health-conscious consumers. But which one is actually better for your health—or are they more alike than different?
Let’s take a closer look at the composition, health benefits, cooking properties, and U.S. pricing of these two oils.
🧪 Similar Core: Oleic Acid
Both olive oil and avocado oil contain roughly 70% oleic acid—a monounsaturated fat (omega-9) known for its stability and resistance to oxidation. This high oleic acid content allows both oils to be stored at room temperature without going rancid quickly.
Oleic acid is linked to reduced inflammation and improved heart health, and it’s a key component of the Mediterranean diet.
🛠️ Minimal Processing, Maximum Purity
One reason these oils are considered healthy is their natural extraction process. Thanks to their naturally high fat content, both olives and avocados can be pressed to extract oil without using chemical solvents.
This contrasts with oils like canola or soybean oil, which typically require chemical solvents such as hexane during production. When shopping, look for terms like “cold-pressed” or “extra virgin” to ensure minimal processing and higher quality.
⚠️ What About Omega-6?
While both oils contain some omega-6 fatty acids, their overall content is relatively low because oleic acid makes up the majority. However, since the modern Western diet tends to be too high in omega-6, balancing your intake with omega-3-rich foods like fatty fish, walnuts, or flaxseeds is recommended.
🔥 Cooking With Oils: Heat Stability
Both oils are suitable for dressings, sautéing, and light cooking. Avocado oil has a higher smoke point (~480°F / 250°C) compared to extra virgin olive oil (~375°F / 190°C), making it a good option for medium to high-heat cooking.
That said, oxidation and nutrient loss can occur below the smoke point, so it’s still best to avoid high heat for long durations. If you frequently cook at high temperatures (e.g., deep frying), consider using saturated fats like coconut oil, butter, or lard, which are more heat-stable.
🧈 Coconut Oil, Butter, and Lard: Heat-Stable Alternatives
If you’re concerned about heat, use olive and avocado oils for cold dishes or low-heat cooking. For higher temperatures, consider:
🥥 Coconut oil (rich in medium-chain triglycerides)
🧈 Butter or ghee (ghee is lactose-free)
🐖 Lard, which was once common in Asian cooking and is quite stable under heat
🌱 Unique Health Benefits
Olive Oil contains oleocanthal, a natural compound known for its anti-inflammatory and potential anti-cancer effects. It’s also responsible for the peppery sensation in high-quality extra virgin olive oil.
Avocado Oil is rich in proanthocyanidins, powerful antioxidants associated with anti-aging, immune support, and cell protection.
💲 U.S. Price Comparison: Olive Oil vs. Avocado Oil
In the U.S., avocado oil is generally more expensive than olive oil, although both provide similar health benefits. Pricing can vary by brand, quality, processing method, and packaging.
Below are average price ranges for standard 16.9 fl oz (500ml) bottles sold on Amazon (as of July 2025):
🫒 Extra Virgin Olive Oil:
Budget brands: ~$7–$9 USD
Mid-range: ~$9–$13 USD
Premium (organic/artisanal): ~$13–$18 USD
🥑 Avocado Oil:
Budget: ~$9–11 USD
(e.g., Chosen Foods, Spectrum Naturals)
Mid-range: ~$11–13 USD
(e.g., 365 by Whole Foods, La Tourangelle)
Premium: ~$14–25 USD
(e.g., Iberia, Primal Kitchen, organic extra virgin brands)
> 📝 Note: Prices are approximate and may vary depending on seller, promotions, and shipping options.
✅ Final Thoughts: Which One Should You Choose?
Both olive oil and avocado oil are excellent choices for a healthy diet. Their high content of oleic acid, natural production methods, and rich antioxidant profiles make them great alternatives to highly processed cooking oils.
Choose olive oil if you’re looking for a traditional, affordable oil with strong anti-inflammatory benefits.
Choose avocado oil if you prefer a neutral taste, higher smoke point, or want to explore a slightly different nutrient profile.
At the end of the day, the “better” oil depends on your personal cooking style, budget, and taste. Why not keep both in your kitchen?
🛒 Recommended Products on Amazon
🫒 Extra Virgin Olive Oil
Affordable and widely available
👉 Pompeian Smooth Extra Virgin Olive Oil – First Cold Pressed, 16 fl oz
🥑 Extra Virgin Avocado Oil
Cold-pressed and unrefined, ideal for health-conscious cooking
👉 Avohass Extra Virgin Avocado Oil – Cold Pressed, 16.9 fl oz
Note: These links are Amazon affiliate links, which means I may earn a small commission at no extra cost to you.