Although I don’t mind cooking with seed oil, I wanted to explore if it might be worth switching to avocado oil. But because it is not as affordable as sunflower or rapeseed oil, I want to explore whether it is worth paying more. I want to answer questions about how it compares to other oils. Is avocado oil good for you? And is avocado oil better than olive oil?
Let’s start with the questions that everyone is asking:
Is avocado oil a seed oil?
And the answer is NO, avocado oil is not a seed oil, but a fruit oil, similar to olive oil, it is made out of the flesh of the avocado by pressing the avocado fruit pulp. Here is a great video showing how avocado oil is made if you want to learn the process.
Is avocado oil healthy?
Let’s have a look at the beneficial compounds in avocado oil:
| Oleic Acid (Omega-9) | Monounsaturated fat (MUFA) | ~70–75% | Improves cholesterol (↑HDL, ↓LDL), anti-inflammatory, heart health |
| Linoleic Acid (Omega-6) | Polyunsaturated fat (PUFA) | ~10–15% | Supports healthy cholesterol when balanced with omega-3 fats |
| Palmitic Acid & Stearic Acid | Saturated fat | ~12% | Neutral effect in moderate amounts |
| Vitamin E (Tocopherols) | Antioxidant Vitamin | High (~13 mg/100g, 80–90% DV) | Antioxidant protection, reduces oxidative stress, heart health, skin health |
| Vitamin K | Vitamin (trace amounts) | Small amounts | Supports bone health, blood clotting |
| Carotenoids (Lutein, Zeaxanthin) | Antioxidants | High in unrefined oil (green color) | Eye health, reduces macular degeneration risk, antioxidant effect |
| Chlorophyll | Antioxidant pigment | Present in unrefined (green) oil | Mild antioxidant, supports detoxification, anti-inflammatory |
| Phytosterols (Beta-sitosterol, Campesterol, Stigmasterol) | Plant Sterols | Moderate amounts | Lower LDL cholesterol, cardiovascular health, anti-inflammatory, anticancer |
| Polyphenols | Bioactive compounds | Low to moderate | Mild anti-inflammatory, antioxidant properties |
| Squalene | Bioactive antioxidant | Trace amounts | Antioxidant, skin protection, potential anti-cancer benefits |
| Sterolins | Bioactive compounds | Trace amounts | Anti-inflammatory, immune system support |
Avocado oil is rich in compounds that are beneficial to our health.
What are the health benefits of avocado oil ?
If you are asking if avocado oil is healthy, the answer is yes. Studies show that avocado oil may provide these health benefits due to its high content of monounsaturated fats and bioactive compounds:
improving heart health,(1) (3)
reducing inflammation and oxidative stress,(3)(5)
supporting metabolic and immune function (5)
help prevent obesity and fatty liver disease (1)(5)
slow age-related diseases,(1)(2)
Avocado oil is not only good for us when consumed with food, it also great for our skin and hair.. Avocado oil has shown the potential of this oil as an antioxidant, anti-aging, and even as natural sunscreen. (4)
Can you use avocado oil for baking or frying?
Yes, avocado oil is excellent for both baking and frying.
- Refined avocado oil is best for high-heat cooking (frying, sautéing, roasting). Its smoke point ~ is 260–270°C (500–520°F), which makes it stable and safe for frying, stir-frying, sautéing, and searing at high temperatures without breaking down or producing harmful compounds.
- Unrefined (virgin) avocado oil is better suited for lower-heat cooking, drizzling, dressings, or finishing dishes. Smoke point ~230–250°C (450–482°F).
Avocado oil doesn’t overpower the taste of baked goods and is ideal for cakes, muffins, bread, and other pastries.
Avocado oil doesn’t overpower the taste of baked goods and is ideal for cakes, muffins, bread, and other pastries.
Is Avocado Oil Better than Olive Oil?
Here’s a clear side-by-side comparison of avocado oil and olive oil, based on nutritional and health aspects:
| Fatty Acid Profile | ~70–75% MUFA (Oleic acid) ~12% Saturated | ~73% MUFA (Oleic acid) ~14% Saturated | Similar (Both excellent MUFA sources, heart-healthy) |
| Omega-6 Content (Linoleic) | Moderate (~10–15%) | Moderate (~9–12%) | Similar (balanced omega-6 levels in both) |
| Omega-3 Content | Very low | Very low | Neither a significant source |
| Smoke Point (Refined) | High (~260–270°C / 500–520°F) | Medium-High (~220–240°C / 428–464°F refined; ~190°C / 374°F unrefined EVOO) | Avocado oil (more suitable for high-heat cooking) |
| Antioxidants | Good (Vitamin E, carotenoids in unrefined) | Excellent (Polyphenols, Vitamin E, Oleocanthal) | Olive oil (rich, unique antioxidants) |
| Phytosterols | Good (beta-sitosterol, campesterol) | Good (beta-sitosterol, campesterol) | Similar |
| Flavor (Unrefined) | Mild, buttery | Fruity, peppery, more strong flavor | Personal preference (olive oil has a stronger flavor) |
| Stability (Oxidation) | High (excellent stability at high heat) | High (stable at moderate heat, very good oxidative stability due to antioxidants) | Avocado oil is slightly better at high temperatures, and olive oil is excellent at moderate temperatures |
| Health Evidence & Longevity | Good evidence (Heart health, anti-inflammatory, cholesterol benefits) | Strong, extensive evidence (Mediterranean diet, reduced cardiovascular risk, inflammation, and mortality) | Olive oil (more extensively studied long-term health benefits) |
| Versatility in cooking | Highly versatile (neutral flavor, suitable for all methods, including frying) | Very versatile (best at moderate heat, flavor enhances dishes) | Avocado oil is slightly more versatile for high-heat cooking; olive oil is more versatile for flavor enhancement and medium heat |
| Price and Availability | Typically more expensive | Widely available, variable pricing | Olive oil is usually more accessible; price depends on quality |
- Both avocado oil and olive oil are highly beneficial for health, providing excellent sources of monounsaturated fats and antioxidants.
- Avocado oil is slightly better for high-heat cooking due to its higher smoke point and neutral flavor, making it especially suitable for frying, sautéing at high heat, and baking.
- Olive oil (especially extra virgin) is better in terms of antioxidant content and documented long-term health benefits, linked to reduced cardiovascular risk and overall mortality. It’s best for medium-heat cooking, salads, drizzling, and enhancing flavors.
If you are not sure which one to choose, have both. Avocado oil for cooking at higher temperatures, like roasting, and olive oil for salad dressings and lower heat cooking. So the answer to the question, if avocado oil is better than olive oil, depends on how you want to use it and what flavour you prefer.
Is avocado oil worth paying more for?
It depends. I do a lot of frying and baking, so for me it is worth it. It also lasts for a very long time if you don’t overdo it, of course. However, if you are on a budget, a good quality seed oil will be way cheaper and still way better than cooking with saturated fat like butter or coconut oil.
As avocado oil is becoming more and more popular and regulations are not quite there yet, the main problem is to get a good quality avocado oil, as most of them are not good quality or do not even contain avocado oil (6). If you want to find out what avocado oil is guaranteed to be good quality, you should check out: Best Avocado Oil to buy in 2025 (coming soon).
Can I use my cooking avocado oil on my skin and hair?
This is a question that I am very curious about, as I have done previous research on oils good for skin. I noticed that avocado oil is suitable for most types of skin and hair.
And the answer is YES, as long as it is pure, good-quality avocado oil, you can use the same Avocado Oil as you use for cooking and don’t need to buy more expensive oil that is meant for skin and hair.
How to use it for skin:
You can apply a small amount of avocado oil and massage it into your face. It is a great oil to use with Gua Sha. You can also apply avocado oil on your damp body after a shower or use it as a massage oil. It is also great as a makeup remover. Soak a cotton pad and gently remove the makeup from your face.
How to use it on your hair:
As a hair mask. Warm a few tablespoons of oil slightly, and massage into scalp and throughout hair. Cover with a shower cap or towel. Leave for 30–60 minutes, then rinse and shampoo.
You can also use it as a leave-on conditioner to rub through the hair to stop the frizz, just be sure to only use a small amount to prevent your hair from looking greasy.
Can dogs have avocado oil?
The answer is YES. You can give your dog a small amount of natural avocado oil as it is made from avocado flesh and does not contain persin, which is toxic for dogs and is present in avocado skin, pit, and leaves. Same as for us, avocado oil is great for dogs’ coats and skin, supports the immune system, and can aid nutrient absorption.
Just keep in mind that avocado oil is calorific, and you should give it to your pooch in moderation. Quarter to 2 spoons a day, depending on your dog’s size.
To summarise:
Avocado oil is not a seed oil and is a great addition to your kitchen and your and your pets skin and hair routine. It is nutritious and has great health benefits, but keep in mind that it is still fat and provides 9 calories per gram, so it can easily add up if not careful. Use it in moderation and don’t forget that it is not about the oil you use, but about what you eat with it. If you find avocado oil too expensive, good quality, organic cold-pressed seed oils are good to use as well. The key thing is to remember to eat more whole and minimally processed foods to nourish your body.
Please note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns.
References
- Cervantes-Paz, B., & Yahia, E. (2021). Avocado oil: Production and market demand, bioactive components, implications in health, and tendencies and potential uses.. Comprehensive reviews in food science and food safety. https://doi.org/10.1111/1541-4337.12784.
- Torres-Isidro, O., González-Montoya, M., Vargas-Vargas, M., Florian-Rodriguez, U., García-Berumen, C., Montoya-Pérez, R., Saavedra-Molina, A., Calderón-Cortés, E., Rodríguez-Orozco, A., & Cortés-Rojo, C. (2025). Anti-Aging Potential of Avocado Oil via Its Antioxidant Effects. Pharmaceuticals, 18. https://doi.org/10.3390/ph18020246.
- María, M., Chacha, C., Troya, V., & Rakhmatovich, K. (2024). Neutrosophic analysis of avocado oil extraction conditions by varieties. International Journal of Neutrosophic Science. https://doi.org/10.54216/ijns.240406.
- Dewi, R., Sholihah, N., Nofitasari, R., Adhityasmara, D., & Shabrina, A. (2024). The Potential of Avocado Oil for Topical Use: A Narrative Review. Jurnal Ilmu Farmasi dan Farmasi Klinik. https://doi.org/10.31942/jiffk.v21i1.11218.
- Lin, X., & Li, Z. (2024). Key components and multiple health functions of avocado oil: A review. Journal of Functional Foods. https://doi.org/10.1016/j.jff.2024.106494.
- Hilary S. Green, Selina C. Wang, First report on quality and purity evaluations of avocado oil sold in the US,Food Control,Volume 116,2020,107328,ISSN 0956-7135, https://doi.org/10.1016/j.foodcont.2020.107328. (https://www.sciencedirect.com/science/article/pii/S0956713520302449)
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
