Olive oil vs other oils and fats

Extra virgin olive oil is mostly monounsaturated fat, low in saturated fat, and, unlike most other cooking fats, it carries polyphenols from the fruit. Avocado oil has a similar fat profile but far less polyphenol data. Coconut oil and butter are mostly saturated fat. This guide compares them side by side and links to a full article for each.

Side by side, per tablespoon

Fat	Calories	Saturated (g)	Monounsaturated (g)	Polyunsaturated (g)	Polyphenols
Olive oil	119	1.9	9.8	1.4	Yes, in extra virgin oil. Levels vary widely; Pomoni’s measures 635 mg/kg by HPLC.
Avocado oil	124	1.6	9.9	1.9	Lower total phenolics than olive oil in published comparisons; little data on typical levels.
Coconut oil	121	11.2	0.9	0.2	Small amounts in virgin coconut oil; mostly removed in refined oil.
Butter (salted)	102	7.3	3.0	0.4	None to speak of. Butter is about 81% fat; the rest is mostly water.

Fat figures: USDA FoodData Central, SR Legacy entries 171413 (olive oil), 173573 (avocado oil), 171412 (coconut oil) and 173410 (salted butter). USDA’s olive oil entry is generic olive oil, not extra virgin; the fat profile is similar, but polyphenols are not listed. Polyphenol notes: see each comparison article’s sources.

The comparisons

ComparisonOlive oil vs avocado oilSimilar fats, different evidence: polyphenols, heat stability and quality problems in avocado oil.Read the guide →ComparisonOlive oil vs coconut oilWhat coconut oil’s saturated fat and MCTs mean, and what a head-to-head trial found.Read the guide →ComparisonOlive oil vs butterHow to swap olive oil for butter in cooking and baking, and why the fats differ.Read the guide →ComparisonOlive oil vs seed oilsCanola, sunflower, soybean and the rest: processing, fat profile and stability.Read the guide →SupplementsOlive oil capsules vs fish oilTwo different supplements with different jobs, and whether to take both.Read the guide →

What actually separates them

The type of fat. Olive and avocado oil are mostly monounsaturated fat, chiefly oleic acid. Coconut oil and butter are mostly saturated. The American Heart Association advises replacing saturated fat with unsaturated fats, and the US Dietary Guidelines suggest keeping saturated fat to about 10% of calories or less. Each comparison article gives the sources.

What comes with the fat. Extra virgin olive oil is pressed from fresh fruit without refining, so it keeps polyphenols such as oleocanthal and hydroxytyrosol. Refining strips most of them, which is why refined oils, including refined olive oil, carry few. Olive oil polyphenols are also the subject of an authorized EU health claim, explained in our hydroxytyrosol guide.

Proof of quality. Extra virgin olive oil has a legal grade with chemical and tasting limits. Avocado and coconut oil have no equivalent international grading in common use, so a label tells you less.

Cooking and more

Can you fry with extra virgin olive oil?Why cooking with real olive oil is safe Finishing vs cooking olive oil High-phenolic olive oil: the complete guide Olive oil and cholesterol Olive oil glossary

Questions

Which is better, olive oil or avocado oil?

They have a similar fat profile, both mostly monounsaturated. Extra virgin olive oil has a legal grading standard, a large body of human research and measurable polyphenols. Avocado oil has far less research, and US testing has found many bottles oxidized or mixed with other oils.

Is coconut oil healthier than olive oil?

Coconut oil is about 82% saturated fat, while olive oil is about 14%. In a trial comparing them directly, coconut oil raised LDL cholesterol compared with olive oil. Both can be part of a balanced diet, but guidelines recommend keeping saturated fat low.

Can I replace butter with olive oil?

Yes, in most cooking and many bakes. Use about 2½ teaspoons of olive oil for each tablespoon of butter, because butter is roughly 19% water and milk solids. Recipes that need solid fat, such as laminated pastry, are the exception.

Which oil is best for high-heat cooking?

How well an oil resists oxidation matters more than its smoke point, and extra virgin olive oil holds up well in home cooking. To get the most from high-phenolic oil, use an everyday oil for frying and keep the high-phenolic oil for raw use.