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Avocado Oil vs. Olive Oil

Olive Oil vs. Avocado Oil: What You Need to Know

Whenever choosing which fat to use for a meal, there’s usually a trade-off between flavour, smoke point and nutrients. We want a dish that is mouthwatering, but without all of the empty calories or uncomplimentary flavours. With so much information and options, how do we choose the right oil to cook with?

The truth is that not all fats are created equal. Some have more nutrients (the good stuff, like antioxidants and vitamins), a higher monounsaturated fat content and flavour, while others may taste good but not be the healthiest option due to a number of factors, including a higher polyunsaturated fat content, subpar production process or lower quality ingredients (you can read more about what makes a healthy fat here).

At Goldi, we are obviously big fans of extra virgin olive oil. We also love avocados (who can say no to an avocado toast?). Since both types of oils are traditionally considered to be healthy, we were curious to dig in deeper and understand the comparison between EVOO and avocado oil.

How is avocado oil produced?

Before comparing the two types of oils, it’s important to understand the process of production for both oils. We’ve previously written about the process of creating extra virgin olive oil, but what about avocado oil?

Like extra virgin olive oil, high-quality avocado oil is created from a process of cold-pressing the fruit (basically, where you put the fruit into a machine at a temperature-controlled setting that squishes them until the oil comes out using a minimal amount of heat to retain the most nutrients). Avocado oil can also be extracted via a method called “expeller pressing,” which squeezes the oil straight out of an avocado without any additional heat or chemicals. The third method of extraction is chemical extraction, which is exactly what it sounds like.

Unrefined avocado oil extracted via cold-pressing is best as it retains more nutrients and has been minimally processed or filtered (only to remove impurities, but without bleaching or deodorising the oil as is often done in refined avocado oil).

Traceability & Sourcing

Something to consider when choosing any oil is the actual source. This enables you to ensure its quality and that you are getting exactly what is listed on the bottle.

At Goldi, we can only speak to the source of Goldi EVOO and the standards of the Australian olive oil industry. When buying any oil, whether it’s EVOO or avocado oil, we recommend researching the country of origin and their food standards to determine how big the supply chain is for the product you are buying. For example, Goldi olive oil is single origin. It comes from one place and one place only: our family’s farm in Kialla, Victoria. It hasn’t travelled thousands of kilometres around the world, giving extra opportunities to be diluted, repackaged or mislabelled.

We recommend taking into account the country of origin as a major contributing factor when it comes to its quality and (unfortunately) guaranteeing it is what the label says it is.

But which is more nutritious, olive or avocado oil?

Now that we have a better understanding of the production process, let’s compare the nutrient density of EVOO and avocado oil.

Both are very nutritious and considered “good fats” due to their high monounsaturated fat content (specifically, oleic acid) and richness in antioxidants.

Olive oil is rich in tocopherols, beta carotene, and Vitamin E. Olive oil specifically has higher measured amounts of Vitamins E & K.

Although avocado oil is also a good source of polyphenols, it lacks hydroxytyrosol, oleuropein, and oleocanthal polyphenols, all of which have advantageous health benefits found in EVOO.

Flavour, Smoke Points & Daily Use

Contrary to popular belief, EVOO’s smoke point is quite high, with a smoke point anywhere 190–220°C when it’s super fresh. Generally, the fresher the olive oil is, the higher the smoke point. This makes EVOO great for baking, frying, drizzling or using as a base for most of your meals.

While avocado oil has a slightly higher smoke point at 270°C, it lacks the delicious flavour that fresh extra virgin olive oil has. And if you’re worried about the “overpowering” taste of EVOO, our recommendation is to choose EVOO that is balanced and has less tasting notes of rocket or grass (like our Smooth EVOO). Although it may be more appropriate to use avocado oil for deep frying or on the BBQ, it won’t give you the same complexity and punch, especially for things like salads, pastas, toasts or sandwiches. In other words, it’s great as a base but won’t add that extra “WOW” factor to your dishes.

Olive oil: A more nutritious, tasty & versatile option

Unsurprisingly, we love extra virgin olive oil and choose EVOO as the go-to for most of our cooking endeavours. It’s deliciously convenient (especially when delivered straight to your doorstep) and is great to have on hand as a healthy option regardless of what you are cooking. Not to mention, EVOO is great for your skin (when eaten and applied topically). EVOO is our go-to option that never disappoints!

Not sure which to try? Our Power Couple bundle gives you the option to try both of our signature oils.

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Goldi acknowledges the Wurundjeri people of the Kulin Nation, the traditional custodians of the land upon which we live and work. Our groves in Victoria in the Shepparton region sit on the land of the Yorta Yorta people, and in the Limestone Coast in South Australia, we operate on the land of the Ngarrindjeri and Booandik people. Goldi is committed to supporting these communities for our business operating on these lands.