Both avocado oil and olive oil are similar in terms of calories and fat content. According to the USDA, here are the nutritional facts for one tablespoon (15 ml) of each oil:

Avocado Oil:

Calories: 124
Total Fat: 14 grams
Saturated Fat: 1.6 grams
Monounsaturated Fat: 9.9 grams
Polyunsaturated Fat: 1.9 grams
Vitamin E: 1.8 mg

Olive Oil:

Calories: 119
Total Fat: 13.5 grams
Saturated Fat: 1.9 grams
Monounsaturated Fat: 9.9 grams
Polyunsaturated Fat: 1.4 grams
Vitamin E: 1.9 mg

As you can see, both oils are low in saturated fat and high in heart-healthy monounsaturated fats, making them excellent choices for a healthy diet.

Both oils contain powerful antioxidants, including vitamin E and lutein. Olive oil tends to have slightly higher levels of vitamin E, which is beneficial for skin health and has antioxidant properties. On the other hand, avocado oil is particularly rich in lutein, which is known to support eye health (Healthline).

Both avocado and olive oil are known for their heart health benefits. They can help reduce LDL (bad) cholesterol and triglyceride levels, thereby lowering the risk of heart disease (Real Simple). The high content of monounsaturated fats in both oils contributes to these benefits, as they are known to reduce inflammation and promote overall cardiovascular health.

Both oils are also beneficial for skin health due to their vitamin E and fatty acid content. They help maintain the skin's natural barrier and may provide photoprotection against UV rays (Real Simple). Additionally, both oils support immune health due to their anti-inflammatory properties and antioxidant compounds.

One of the key differences between avocado oil and olive oil is their smoke point, which is the temperature at which the oil begins to smoke and degrade. Avocado oil has a higher smoke point, ranging from 420°F to 520°F, making it suitable for high-heat cooking methods like frying and roasting. In contrast, olive oil has a lower smoke point, around 375°F, making it better suited for low-heat cooking or as a dressing (Today).

Avocado oil has a mild, buttery flavor that makes it versatile in various dishes, including baked goods and salad dressings. Olive oil, particularly extra virgin olive oil, has a more pronounced flavor that can range from fruity to peppery, making it ideal for Mediterranean dishes and as a finishing oil (Health.com).

So, is avocado oil healthier than olive oil? The answer is not straightforward. Both oils are incredibly healthy and offer similar benefits, particularly for heart health, skin health, and nutrient absorption. While avocado oil may have a slight edge in terms of its higher smoke point and concentration of certain antioxidants, olive oil is rich in vitamin E and has extensive research backing its health benefits as part of the Mediterranean diet.

Ultimately, the choice between avocado oil and olive oil may come down to personal preference and the specific cooking application. Incorporating both oils into your diet can provide a range of flavors and health benefits, making them excellent choices for a balanced and nutritious diet.