Avocado Oil vs Olive Oil: Which Is Better for Cooking?

Two bottles, two fruits, one question that comes up constantly: which one belongs by the hob? Because avocado oil and olive oil are both pressed from the flesh of a fruit rather than extracted from a seed, both fit a seed-oil-free kitchen. Our separate guides on whether avocado oil is a seed oil and whether olive oil is a seed oil cover that in detail. This post is about the cooking: heat, flavour and which job suits which bottle.

This is a cooking comparison, not medical advice. Smoke points below come from the university extension sources listed at the end, and they vary by grade and brand.

Smoke point: the numbers

A smoke point is the temperature at which a fat starts to smoke visibly. The published figures vary with the grade of the oil, so it matters which bottle you hold.

The big dividing line is refined versus unrefined. Refined avocado oil sits well above any home oven or air fryer setting. Extra virgin olive oil sits lower, which is why we keep it for moderate heat. Refined (“light”) olive oil is far more forgiving, with a range that overlaps a typical 375–425 °F roast.

Flavour

Refined avocado oil is neutral; it lets the seasoning, the spices and the main ingredient do the talking. Extra virgin olive oil is the opposite: fruity and peppery, and you can taste it. That makes it a seasoning in its own right, so it earns its place in dressings, on hummus, over roasted vegetables at the end and in dishes such as ratatouille, shakshuka and Spanish tortilla.

Which to use for what

• Hot roasting, searing, stir-frying, air frying (400 °F and above): refined avocado oil.
• Gentle sautéing, shallow frying at medium heat, baking at moderate temperatures: extra virgin or refined olive oil.
• Dressings, dips, drizzling and finishing: extra virgin olive oil, where the flavour counts.
• Neutral mayonnaise or marinades: avocado oil if you want no olive flavour; olive oil if you do.

For the other end of the scale, see our smoke-point chart and how ghee compares with olive oil. If you cook in an air fryer, our seed-oil-free air fryer guide shows where each fat fits.

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Air fryer recipes cooked in tallow, ghee and butter rather than seed oils. PDF download (117 pages), $4.99, sold in our own shop.

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Buying tips

Check the label. For avocado oil, “refined” generally means the high-heat, neutral kind, while “extra virgin” avocado oil is greener and more flavourful. For olive oil, “extra virgin” and “light” are different products with different heat limits. Keep both in a cool, dark cupboard, away from the hob, and use them within the date on the bottle.

Frequently asked questions

Is avocado oil better than olive oil for cooking?

It depends on the job. Refined avocado oil has a higher published smoke point (about 520 °F) and a neutral flavour, so it suits high-heat cooking. Olive oil has more flavour and is best for moderate heat, dressings and finishing.

Is avocado oil a seed oil?

No. Avocado oil is pressed from the flesh of the fruit, not from a seed, so it fits a seed-oil-free kitchen. See our guide to whether avocado oil is a seed oil.

Can I use extra virgin olive oil for frying?

Yes, at moderate temperatures. Published smoke points for extra virgin olive oil are about 325–375 °F, so it is better for sautéing and gentle shallow frying than for very hot searing. Refined olive oil tolerates more heat.

Which is better in an air fryer?

Refined avocado oil handles even the hottest air fryer settings. Extra virgin olive oil works for vegetables at about 350 °F or lower, or you can toss food in it after cooking.

Do avocado oil and olive oil taste different?

Yes. Refined avocado oil is neutral, while extra virgin olive oil is fruity and peppery, so it is noticeable in a dish.

Part of: Traditional Cooking Fats Guide — Tallow, Ghee, Lard, Butter · Shop the pantry →