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Avocado Oil vs. Olive Oil: Which One Is Better for Your Health?
Apr 4, 2025
Avocado oil and olive oil are healthy fat options for cooking and meal preparation. While they have similar nutrient profiles, their smoke points and flavor are the main differences. Olive oil is a tried-and-true choice for salad dressings and light sautées, whereas avocado oil is equipped for higher-heat needs.
They are sources of unsaturated fat and are healthy alternatives containing saturated fats, like butter or coconut oil.
Which Oil Is More Nutritious?
Avocado and olive oils have similar nutrition profiles. They are both calorie-dense and primarily made of fat, with no protein, fiber, and trace amounts (if any) of micronutrients.
See how these two oils compare.
Nutrients per TablespoonAvocado OilOlive Oil
Calories124126
Total fat 14 grams (g)14 g
Total saturated fat1.6 g2.2 g
Total monounsaturated fat9.88 g9.58 g
Total polyunsaturated fat1.89 g1.33 g
Protein 0 g0 g
Total carbohydrates0 g0 g
Fiber0 g0 g
Calcium0 milligrams (mg) 0.1 mg
Iron0 mg 0.1 mg
Avocado and olive oils both mainly contain monounsaturated, omega-9 fatty acids. These are different from the arguably better-known essential nutrients (the body cannot make them on its own) omega-3 and omega-6 fatty acids. Omega-3 and -6 are polyunsaturated fats found in foods like walnuts, flax, chia seeds, and fatty fish like salmon.
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