If you've been paying attention to cooking oils, you've probably noticed avocado oil showing up everywhere. It's the darling of the health-conscious kitchen. But does that mean olive oil has been dethroned? Not quite. Each oil has its strengths, and knowing the difference makes you a better cook.
Smoke Point: The Critical Difference
An oil's smoke point is the temperature at which it begins to break down, releasing harmful compounds and developing off-flavours.
- Avocado oil: ~520°F (271°C) — one of the highest of any cooking oil
- Extra-virgin olive oil: ~375°F (190°C) — suitable for medium-heat cooking
- Refined olive oil: ~465°F (240°C) — higher, but loses many beneficial compounds
For high-heat applications — searing, stir-frying, roasting above 400°F — avocado oil is the clear winner. It remains stable and neutral-tasting at temperatures that would cause olive oil to smoke and degrade.
Flavour Profile
Extra-virgin olive oil brings grassy, peppery, sometimes fruity notes that shine in dressings, dips, and finishing dishes. Avocado oil is buttery and mild, letting other ingredients take center stage.
Nutritional Profile
Both oils are rich in monounsaturated fats (oleic acid) and low in inflammatory omega-6 fatty acids. Olive oil has the edge in polyphenol content — powerful antioxidants linked to cardiovascular benefits. Avocado oil contains more lutein, which supports eye health.
What We Avoid — and Why
At Meels, we intentionally avoid PUFA-rich vegetable oils like canola, soybean, corn, and sunflower oil. These polyunsaturated fats are prone to oxidation when heated, producing inflammatory compounds. Our kitchen uses avocado oil and coconut oil for all high-heat cooking, while extra-virgin olive oil is reserved exclusively for cold applications like dressings and marinades.
The Bottom Line
Use avocado oil for cooking. Use olive oil for finishing. Skip the seed oils entirely. It's not complicated, and your body will thank you.