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Avocado Oil vs Olive Oil: Smoke Point, Flavor & Weight Loss

Avocado Oil vs Olive Oil

Do you know Avocado oil vs Olive Oil are both famous culinary oils with distinct flavors and properties.

Avocado oil producers extract the oil by pressing the flesh of the avocado fruit. This oil comes in two main types: refined and unrefined.

To achieve a neutral flavor and color, refiners subject avocado oil to a more intensive process. This process involves using heat and chemical solvents during extraction, followed by bleaching and deodorizing steps. While this method successfully reduces the avocado’s natural taste and aroma, it also removes some of the oil’s valuable nutrients.

Unrefined avocado oil production takes a simpler approach. Producers use a machine to physically press the avocado fruit, extracting the oil directly. This cold-pressing method, also known as the extra virgin method, preserves the oil’s natural color, flavor, and most of its nutrients.

Olive oil production, on the other hand, involves pressing whole olives. This process can be done mechanically or with the help of heat. The first pressing of the olives yields two types of olive oil: extra virgin and virgin.

Extra virgin olive oil is the top tier choice. Producers extract it solely through the first pressing of the olives, without using heat or chemicals. This method results in oil with a superior taste, aroma, high nutritional content, and low acidity.

Virgin olive oil production shares similarities with extra virgin olive oil. However, producers introduce heat and chemicals during extraction. This step neutralizes the oil’s strong flavor and aroma, but it also increases its acidity level.

Taste of Avocado Oil & Olive Oil

 The Avocado Oil has a more neutral and mild taste. It may have a slightly grassy or buttery flavor with a subtle hint of avocado. The mildness of avocado oil makes it suitable for both cooking and baking applications. 

Extra Virgin Olive Oil has the highest quality and strictest standards. It boasts a range of flavors depending on the olive variety, ripeness, and processing. It can be:

Fruity: Green olives yield flavors reminiscent of Green apple, Grass, or Banana; ripe olives lean towards notes of almond.

Peppery: A pleasant tingling sensation at the back of the throat, indicating freshness and antioxidants.

Bitter: Another sign of freshness, associated with the olive’s natural compounds. The bitterness is usually balanced by the fruity flavors.

Virgin Olive Oil has slightly lower quality than Extra Virgin, with a possible presence of minor sensory defects. The taste is:

May be less complex and intense

Might have a higher acidity level  which gives a slightly harsher taste.

Cooking Benefits

Avocado Oil is best for high heat cooking:

  • Sautéing: Perfect for Vegetables such as Asparagus, Bell peppers, Broccoli, Brussels sprouts, Carrots, Eggplant, Green beans,  Meat such as chicken, beef, chicken, pork, lamb, Seafood such as shrimp, scallops, salmon, tuna steak, sword fish due to its high heat tolerance.
  • Stir-frying: It is ideal for creating Asian-inspired dishes with its neutral flavor such as Beef and broccoli stir-fry, Chicken and vegetable stir-fry, Shrimp stir-fry with mixed vegetables, Tofu and broccoli stir-fry, Pork and bell pepper stir-fry, Cashew chicken stir-fry, Teriyaki beef stir-fry, Vegetable stir-fry with soy sauce and Garlic ginger chicken stir-fry.Avocado Oil vs Olive Oil
  • Searing: Great for achieving a nice crust on steaks, fish, or scallops without burning the oil.
  • Baking: Works well in cakes, muffins, or quick breads where a neutral oil is preferred.
  • Frying: Can be used for shallow frying due to its high smoke point, but keep an eye on the temperature. Frying dishes which can be cooked in avocado oil are: Tempura vegetables, Tempura shrimp, Chicken katsu, Fish tacos, Fried calamari, Coconut shrimp and Eggplant Parmesan.

Olive Oil is used for low heat cooking:

  • Salads: Extra virgin olive oil is used on salads to give the fruity and peppery flavors of salads and dressings.
  • Marinades: Both Extra Virgin and lighter olive varieties can add depth to marinades, but use Extra Virgin sparingly to avoid overpowering flavors.
  • Dipping Bread: Lighter olive oils with a milder flavor are perfect for dipping bread.
  • Finishing Touches (Extra Virgin): Drizzle a touch of Extra Virgin olive oil on soups, pastas, or vegetables just before serving for an extra layer of flavor.
  • Low-Heat Sautéing: Lighter olive oils can be used for gently sauteing vegetables at lower temperatures.

 Smoke point

Smoke point means the temperature at which an oil starts to break down and release visible smoke. This is important for cooking because oil that gets too hot can burn, imparting a bitter flavor to your food and potentially producing harmful chemicals.

Following is the difference between avocado oil vs. olive oil smoke point:

Avocado Oil:  It boasts a very high smoke point around 520°F (271°C). This makes it ideal for high-heat cooking methods like stir-frying, searing, and deep-frying.

On the other hand, Olive Oil has a different situation

Extra Virgin Olive Oil: It has the lowest smoke point, around 325°F (163°C). Because of this, it’s not suitable for high-heat cooking.

Lighter Olive Oils: These are processed olive oils with a higher smoke point, usually around 400°F (204°C) to 468°F (242°C). They can be used for some medium-heat cooking applications.

As a result , Avocado Oil has a high smoke point and Olive Oil has a low smoke point so cooking at high temperatures can be done by using Avocado Oil. 

Can you use Avocado Oil for baking?

It can be the best option for baking things because of its specific characteristics. 

High smoke point: It has a very high smoke point (around 520°F). This is important in baking because some ovens can reach high temperatures, especially for recipes. Using an Avocado Oil ensures it won’t burn and impart unwanted flavors.

Neutral Flavor: It consists of mild and neutral flavor which is perfect for baking because it won’t affect the delicate flavors of your baking items.

Following are the lists used to make baking applications: 

  • Cakes & Muffins: The neutral flavor and high smoke point make avocado oil a good substitute for vegetable oil or canola oil in cake and muffin recipes.
  • Quick Breads: Avocado oil works well in quick breads like banana bread or zucchini bread due to the neutral flavor and high smoke point.
  • Cookies: You can use Avocado Oil in most cookie recipes for a similar result to other oils.
  • Pies & Pastries: Avocado Oil can be used for greasing pie pans or tart molds to prevent sticking.


Can you use Olive Oil for baking?

It is not best for baking applications. Only few items can be made due to different characteristics:

Lower Smoke Point: Extra virgin olive oil has a relatively low smoke point. This means it can burn at high oven temperatures and can affect the taste and create smoke. Lighter olive oils have a higher smoke point but less flavor.

Strong Flavor: The robust flavor of extra virgin olive oil might overpower the delicate flavors in some desserts and flavors might be changed.

Following are the lists used to make baking applications: 

  • Savory Baked Goods: It shines in savory dishes like focaccia bread, crackers,  herb-infused breads. The flavor complements the ingredients nicely.
  • Finishing Touches: A drizzle of high-quality olive oil on finished breads or muffins can add a touch of richness and complexity.
  • Cakes with Robust Flavors: It can work in some cakes with strong flavors like carrot cake or banana bread, where it can complement the spices or fruit.

Avocado Oil vs Olive Oil

 Weight loss

Avocado Oil plays an important role in weight loss. Here are some mechanisms:

  • Healthy Fats: Avocado Oil consists of monounsaturated fats, which take longer to digest than others, promoting a feeling of fullness and potentially reducing cravings the whole day. It reduces overall calorie intake by curbing hunger and reducing the likelihood of overeating.
  • Metabolism Boost: Monounsaturated fats in Avocado Oil may help boost metabolism. A faster metabolism can aid in burning calories more efficiently contributing to weight loss over time.
  • Improved Blood Sugar Control:Insulin Sensitivity: Monounsaturated fats from Avocado Oil may improve insulin sensitivity. Insulin is a hormone that helps your body use sugar from your bloodstream. When insulin sensitivity improves, your body can utilize sugar more effectively, potentially leading to less sugar storage and a prolonged feeling of fullness.
  • Reduced Inflammation: Avocado Oil contains antioxidants and anti-inflammatory compounds which helps in reducing inflammation in the body,  resulting in weight loss efforts.

Olive Oil plays an important role in weight loss. Here are some mechanisms:

  • Healthy Fats: Olive Oil is rich in monounsaturated fats containing oleic acid, which can help promote feelings of fullness and satiety. It contains healthy fats that reduce overall calories intake by keeping you satisfied for longer periods and you avoid overeating. 
  • Fat Burning: Olive Oil increases fat oxidation in which the body breaks down fats for energy. By enhancing fat burning, Olive Oil may help reduce body fat accumulation and support weight loss when combined with a balanced diet and regular exercise.
  • Appetite Regulation: Olive oil has been shown to affect hormones involved in regulating appetite, such as ghrelin and leptin. Ghrelin is known as the hunger hormone and leptin is responsible for signaling fullness. This could lead to improved appetite control and potentially support weight loss efforts.



Both Avocado Oil Vs Olive Oil  are been used in life according to their characteristics. Avocado oil excels for high-heat cooking with its neutral flavor and superior smoke point while olive oil reigns supreme for its distinctive taste, making it ideal for low-heat applications and a perfect complement to savory dishes. Both oils offer potential weight loss benefits through healthy fats that promote satiety, but avocado oil might have an edge with its additional metabolism boost and blood sugar control properties.

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