Olive oil and avocado oil have almost the same fat profile: both are about 70% monounsaturated fat, mostly oleic acid, with the same calories per gram. The real differences are in the small fraction that is not fat. Extra virgin olive oil has a legal grade, a defined polyphenol health claim in the EU and far more published data on its phenolic compounds. Avocado oil has no international quality standard, and studies of its polyphenols are few.
Olive oil vs avocado oil at a glance
The figures below come from USDA FoodData Central. They describe generic oils, so a specific bottle can differ. The USDA olive oil entry is labeled "salad or cooking" and is not specific to extra virgin oil (USDA, 2019; USDA, 2019).
| Per 100 g | Olive oil | Avocado oil |
|---|---|---|
| Calories | 884 kcal | 884 kcal |
| Total fat | 100 g | 100 g |
| Monounsaturated fat | 73.0 g | 70.6 g |
| of which oleic acid (18:1) | 71.3 g | 67.9 g |
| Polyunsaturated fat | 10.5 g | 13.5 g |
| Saturated fat | 13.8 g | 11.6 g |
| Vitamin E (alpha-tocopherol) | 14.4 mg | Not listed |
| Per tablespoon (USDA weight) | 13.5 g: 119 kcal, 1.9 g saturated | 14 g: 124 kcal, 1.6 g saturated |
The per-tablespoon calories differ only because USDA lists a slightly heavier tablespoon for avocado oil. Gram for gram, the two oils supply the same energy.
The fat profile: close to identical
Both oils are built mainly from oleic acid, the same monounsaturated fatty acid. In the USDA data, oleic acid makes up 71.3 g of every 100 g of olive oil and 67.9 g of avocado oil. Avocado oil has slightly more polyunsaturated fat and slightly less saturated fat. In a heating study, avocado oil had a higher ratio of polyunsaturated to saturated fat and a higher omega-6 to omega-3 ratio than olive oil (Berasategi et al., 2012).
These gaps are small. If you are choosing between the two on fatty acids alone, there is little to separate them. Both sit on the unsaturated side of the line drawn by the American Heart Association (2024), which recommends keeping saturated fat below 6% of calories. For how both compare with corn, soybean and other seed oils, see olive oil vs seed oils.
Polyphenols and minor compounds: where they differ
A small fraction of any unrefined oil is not fat. It holds polyphenols, vitamin E, sterols and pigments, and it is where the two oils part ways.
Polyphenols. Extra virgin olive oil contains phenolic compounds such as hydroxytyrosol, tyrosol and their derivatives. A 2019 review of avocado oil research reported that studies found avocado oil has a lower concentration of total phenolic compounds than olive oil, but similar antioxidant activity (Flores et al., 2019). The same review noted a lack of knowledge about avocado oil and its health effects. We could not find a reliable typical polyphenol figure for avocado oil, so we do not give one. Results depend heavily on fruit ripeness, extraction method and refining.
A defined health claim. In the EU, olive oil carries an authorized polyphenol claim: olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. It applies only to olive oil with at least 5 mg of hydroxytyrosol and its derivatives per 20 g (European Commission, 2012). There is no equivalent claim for avocado oil. Our guide to high-phenolic olive oil explains how these levels are measured.
Vitamin E and sterols. USDA lists 14.35 mg of alpha-tocopherol per 100 g of olive oil but gives no vitamin E value for avocado oil. In one lab comparison, olive oil had more vitamin E than avocado oil (35.52 vs 24.5 mg per 100 g), while avocado oil had more phytosterols (339.64 vs 228.27 mg per 100 g) (Berasategi et al., 2012). These were single samples, so treat them as examples rather than averages.
Cooking: heat, stability and flavor
Avocado oil is often sold as the high-heat choice. The evidence is more even than the marketing suggests. When researchers heated avocado oil and olive oil at 180 °C for several hours, they concluded that the stability of avocado oil was similar to that of olive oil (Berasategi et al., 2012).
Published smoke points vary widely for both oils. The figure depends on free acidity, freshness, filtration and whether the oil is refined, and different sources test in different ways. Smoke point is also a weaker guide than oxidative stability, which is how well an oil resists breaking down under heat. We cover this in can you fry with extra virgin olive oil and why cooking with real olive oil is safe.
Flavor is the clearer difference. Refined avocado oil is mild, which suits recipes where you want no oil taste. Fresh extra virgin olive oil often tastes green, bitter and peppery, which works best where you want the oil to be noticed.
Quality and authenticity
Extra virgin olive oil has a legal grade with chemical limits and a required tasting panel. Avocado oil does not. The 2019 review found no international regulations on avocado oil quality, with some authors borrowing olive oil parameters instead (Flores et al., 2019).
That gap shows up on shelves. When UC Davis researchers tested 22 avocado oil samples sold in the US, at least 82% were oxidized before their expiration date or mixed with other oils. Six samples contained large amounts of oils such as sunflower, safflower or soybean (Green and Wang, 2020; UC Davis, 2020). Olive oil has its own fraud problem. For olive oil, a harvest date and a published lab report are the best checks. See how to tell if olive oil is real or fake.
Which should you choose?
For fat profile and calories, it is close to a tie. Choose avocado oil when you want a neutral taste. Choose extra virgin olive oil when you want flavor, a defined grade and a measurable polyphenol content. Many kitchens keep both.
The comparison changes with other fats. Coconut oil and butter are mostly saturated fat. See olive oil vs coconut oil and olive oil vs butter.
How Pomoni does it
Pomoni High-Phenolic Olive Oil is extra virgin oil from 100% Koroneiki olives grown in a single grove in Messinia, Greece, harvested in early October 2025 and cold-extracted at 23 °C. Modern Olives in California measured it at 635 mg/kg total polyphenols by HPLC in July 2026 (certificate US 26/453), and the report is on our testing page. Each bottle carries its harvest date and batch number. We suggest 1–2 tablespoons a day, uncooked. See Pomoni High-Phenolic Olive Oil.
Frequently asked questions
Is avocado oil healthier than olive oil?
Not clearly. Their fat profiles are nearly the same. Extra virgin olive oil has more published data on polyphenols, while avocado oil has been studied far less.
Does avocado oil have polyphenols?
Yes, but studies report lower total phenolic content than olive oil. Reliable typical figures are scarce, and levels vary with ripeness, extraction and refining.
Is avocado oil better for high-heat cooking?
Not by much. In a heating study at 180 °C, avocado oil was about as stable as olive oil. Smoke point figures vary widely by source and oil quality.
Can avocado oil be fake?
Yes. A UC Davis study found at least 82% of 22 US samples were oxidized before their expiration date or mixed with other oils.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413). 2019. fdc.nal.usda.gov
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, avocado (FDC ID 173573). 2019. fdc.nal.usda.gov
- Berasategi I, Barriuso B, Ansorena D, Astiasarán I. Stability of avocado oil during heating: comparative study to olive oil. Food Chemistry. 2012;132(1):439–446. doi.org/10.1016/j.foodchem.2011.11.018
- Flores M, Saravia C, Vergara CE, et al. Avocado oil: characteristics, properties, and applications. Molecules. 2019;24(11):2172. doi.org/10.3390/molecules24112172
- Green HS, Wang SC. First report on quality and purity evaluations of avocado oil sold in the US. Food Control. 2020;116:107328. doi.org/10.1016/j.foodcont.2020.107328
- UC Davis. Study finds 82 percent of avocado oil rancid or mixed with other oils. 2020. ucdavis.edu
- European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims. 2012. eur-lex.europa.eu
- American Heart Association. Saturated fats. Last reviewed 2024. heart.org
