Avocado Oil vs. Olive Oil
If you’re a multiple night a week cook you’ve probably stood in front of your pantry and asked yourself: avocado oil or olive oil?
It’s a fair question. They have a lot of similarities:
Both are made by pressing the flesh of a fruit to extract its natural oils
Both are rich in heart-healthy monounsaturated fats
Both deserve a place in your kitchen
While they both play a role, they’re not interchangeable. And knowing when to use each one can genuinely improve your cooking and your health.
This isn’t about picking a winner. It’s about understanding what each oil does well so you can make the right call every time you turn on the stove.
Our simple rule of thumb:
start with Lula, finish with olive oil
The Quick Guide
Use avocado oil when: you’re cooking at high heat (roasting, searing, grilling, stir-frying), baking, or cooking over a flame or in the oven.
Use olive oil when: as a boost of flavor at the end of a cook, while finishing dishes, dressing salads or making dips.
Use both when: you want the best of your kitchen. A Lula Kitchen has both Lula Avocado Oil and an olive oil on hand. Avocado oil to handle the heavy lifting; olive oil to add the finishing touch.
Different Oils, Different Values
Given their similarities, the oils are often incorrectly used interchangeably. Despite their similarities, their smoke point, stability and flavor provide a good guide to when and how to use each.
Smoke Point: Smoke point is the temperature at which the oil begins to burn, smoking as it degrades and releases harmful compounds and a rancid taste. Avocado oil has a smoke point around upwards of 500°F, one of the highest of any cooking oil. Extra virgin olive oil sits around 350°F depending on quality and freshness. That gap matters more than you might think.
Stability: Avocado oil’s higher smoke point means it remains stable in more scenarios in your kitchen. From sauteeing to frying, avocado oil will retain its nutritional composition for longer. When cooking over high heat, avocado oil will help you cook cleaner at home.
Flavor: Extra virgin olive oil has a pronounced taste that actively shapes a dish. It’s a taste we all know and love - slightly fruity, a bit peppery, sometimes grassy. Avocado oil is mild and buttery with a clean, subtle finish. It doesn’t compete with your other ingredients; it lets them stand out.
When to Reach for Olive Oil
Olive oil shines when flavor is the point. A great extra virgin olive oil is an ingredient in its own right, not just a cooking medium.
Finishing and Drizzling: A generous drizzle of quality olive oil over the dish you just cooked in avocado oil? That’s a win. The peppery bite and fruity depth add a layer of flavor to finish off a dish.
Vinaigrettes and Cold Preparations: Salad dressings, pestos, dipping oils love olive oil. Anywhere the oil won’t be heated and its character can come through unfiltered. The flavor of a good olive oil can carry a simple dish.
Great cooking comes down to choosing the right ingredient for the right moment. Understanding what your oils do and where each one excels is one of the easiest ways to elevate your meals.
