Olive oil is a staple in the Mediterranean diet, which is associated with numerous health benefits, including reduced risks of heart disease and certain cancers. But when you compare the two - there is very little difference in nutrient content. Avocado oil, is especially good for high-heat applications due to its relatively high smoke point [higher than olive oil]. Olive oil has higher vitamin K good for blood clotting.
Nutritional Profile per 100 grams of 100g Extra Virgin Avocado Oil:
Calories: ~884 kcal
Total Fat: ~100 grams
Saturated Fat: ~12 grams
Monounsaturated Fat: ~70 grams
Polyunsaturated Fat: ~13 grams
Omega-6: ~12.5 grams
Omega-3: ~1 gram
Vitamin E: ~13.5 mg (90% of the Daily Value)
Vitamin K: ~7.0 µg (9% of the Daily Value)
Cholesterol: 0 mg
Carbohydrates: 0 grams
Protein: 0 grams
Sodium: 0 mg
Other Nutrients: Contains small amounts of vitamin K, lutein, and various antioxidants.
Health Benefits:
Heart Health:
High in monounsaturated fats (oleic acid), which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
Anti-inflammatory Properties:
Contains antioxidants like vitamin E and lutein that can help reduce inflammation.
Skin Health:
Vitamin E and other antioxidants in avocado oil are beneficial for skin health and repair.
Nutrient Absorption:
Monounsaturated fats in avocado oil can enhance the absorption of fat-soluble vitamins (A, D, E, K) and other nutrients.
Nutritional Composition of 100g Extra Virgin Olive Oil:
Calories: ~884 kcal
Total Fat: ~100 grams
Saturated Fat: ~14 grams
Monounsaturated Fat: ~73 grams
Polyunsaturated Fat: ~11 grams
Omega-6: ~9.7 grams
Omega-3: ~0.8 grams
Vitamin E: ~14 mg (93% of the Daily Value)
Vitamin K: ~60.2 µg (75% of the Daily Value)
Cholesterol: 0 mg
Carbohydrates: 0 grams
Protein: 0 grams
Sodium: 0 mg
Olive Oil:
Monounsaturated Fats: Olive oil is renowned for its high monounsaturated fat content, particularly oleic acid, which is associated with numerous health benefits, including heart health.
Vitamin E: Olive oil is a good source of vitamin E, providing antioxidant protection to cells.
Polyphenols: Olive oil contains polyphenols, which are powerful antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
Phytosterols: Similar to avocado oil, olive oil also contains phytosterols, which may contribute to its cholesterol-lowering effects.
Comparison:
Both avocado oil and olive oil are rich in monounsaturated fats, which are considered heart-healthy.
Avocado oil tends to have a higher smoke point compared to olive oil, making it more suitable for high-heat cooking methods like frying and sautéing.
Both oils offer similar health benefits, including antioxidant protection, anti-inflammatory effects, and potential cholesterol-lowering properties with the biggest difference being avocado oil’s anti-inflammatory benefits
Both avocado oil and olive oil are nutritious choices with unique flavors and culinary applications. They can both be part of a healthy diet when used in moderation and as part of a balanced eating plan. The choice between the two may depend on personal preference, cooking method, and flavor profile desired for a particular dish. Avocado oil is very versatile.
Free Shipping / 5% discount
Includes:
✔️ 3 x 1L refill pouches of virgin pressed avocado oil, with a 5% discount
If you’re buying in threes - we love you and maybe you love us. A great choice for home cooks who frequently reach for avocado oil. Whether you’re topping up your Avo Keeper bottle, cooking for the family, or love being well prepared, this bundle makes it easy to refill with less waste—and more goodness.
Free NZ-wide shipping included on orders over $89