Olive Oil vs Avocado Oil: Flavor, Cooking & Nutrition

Both are popular kitchen staples, but they’re not identical. Here’s how they compare in flavor, everyday cooking, and nutrition—plus when we recommend choosing extra virgin olive oil (EVOO).

Olive oil and avocado oil side by side for comparison

TL;DR

  • Flavor: EVOO offers fresh, fruity, peppery notes for finishing and pairing; avocado oil tastes milder and buttery.
  • Cooking: Both work for sautéing/roasting; EVOO shines for finishing and Mediterranean dishes.
  • Nutrition: Both are mostly healthy fats; choose fresh extra virgin for natural antioxidants and aroma.
  • Our take: Make EVOO your everyday default; it adds flavor and versatility—then use avocado oil when you truly want a very neutral taste.

Flavor & Aroma

Extra virgin olive oil (EVOO) brings fresh, fruity aromas—think green leaves, tomato, almond, sometimes a peppery finish. That character can transform simple dishes with a final drizzle. Avocado oil is milder and more buttery; it tends to stay in the background.

Oil
Flavor Notes
EVOO
Fresh, fruity, grassy; balanced bitterness; peppery finish
Avocado oil
Mild, buttery, neutral; minimal aroma

Want to learn how to use EVOO for finishing and pairing? See How to Use Olive Oil.

Cooking & Heat

For everyday cooking—sautéing vegetables, roasting fish or chicken—both oils work well. EVOO is stable for common kitchen temperatures and adds flavor; avocado oil stays neutral if you want less taste.

  • Sauté & roast: medium to medium-high heat; avoid smoking the pan.
  • Finish off heat: add a spoon of EVOO to preserve aroma.
  • Air fryer & oven: a light coat of EVOO helps browning and texture.

Get practical tips in How to Use Olive Oil and our Guide to Extra Virgin Olive Oil.

Nutrition Basics

Both oils are mostly healthy fats. A common serving (1 tablespoon ≈ 15 ml) generally provides about 120 calories and 14 g fat, with minimal to no protein or carbohydrate. Extra virgin olive oil naturally carries small amounts of vitamin E and other minor compounds that contribute to flavor and freshness.

For a deeper dive into olive oil nutrition, read our Nutrition & Health guide.

Best Uses in the Kitchen

Use
EVOO (Extra Virgin Olive Oil)
Avocado Oil
Cooking
Sauté, roast, pan-fry with flavor
Sauté & roast when a neutral taste is preferred
Finishing
Salads, soups, pasta, bread dipping
Less common; neutral drizzle
Baking
Great in citrus, herb, or chocolate bakes (¾ cup EVOO per 1 cup butter)
Neutral baking when you want minimal aroma

Need ideas? Check How to Use Olive Oil or download our free recipe book in the Learn hub.

Free EVOO Recipe Book cover: Mediterranean recipes to compare oils in real dishes

Free EVOO Recipe Book (PDF)

15 Mediterranean recipes to taste the real difference in your kitchen—drizzles, dressings, roasting, and quick pairings. Get the PDF via email and start cooking tonight.

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Which One Should You Choose?

Make extra virgin olive oil (EVOO) your default. It brings authentic flavor, freshness, and versatility to everyday cooking and finishing. Choose single-origin, monovarietal EVOO to match different dishes and tastes—peppery for bold foods, lighter and fruity for delicate plates.

  • Ottobratico: medium fruity, almond & artichoke notes—amazing for salads, dipping, and pasta.
  • Sinopolese: lighter, fresh herb notes—great for fish, soups, and everyday sautéing.

Explore our Olive Oil Bottles Collection to find your favorite monovarietal EVOO from Calabria.

FAQ

Is avocado oil healthier than olive oil?

Both are mostly healthy fats. We recommend fresh extra virgin olive oil for flavor and versatility in daily cooking.

Can I fry with extra virgin olive oil?

Yes. Use moderate heat and avoid smoking the pan. EVOO is suitable for everyday sautéing and roasting.

Does avocado oil have a higher smoke point?

Many avocado oils are marketed for high heat, but for most home cooking temperatures, fresh EVOO works well and adds flavor.

What should I look for on the label?

Harvest date, single origin or monovarietal, producer name, and a dark bottle to protect freshness.

Make EVOO Your Everyday Choice

Taste single-origin, monovarietal EVOO from Calabria—freshly milled and bottled at the source.

Browse Olive Oil Bottles

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