The Real Reason I Cook With Avocado Oil—Not Olive Oil
While I love a gorgeous drizzle of olive oil on salads or finished dishes, it’s not the oil I reach for when I’m actually turning on the stove. The real reason? Avocado oil can handle the heat—literally.
Avocado oil has a much higher smoke point than most olive oils.
What is smoke point?
The smoke point is the temperature at which an oil starts to visibly smoke and chemically break down. At this point, it can develop a bitter flavor, lose nutrients, and could potentially cause health effects.
Smoke Points of Common Oils
| Oil | Smoke Point (°F / °C) | Notes |
|---|---|---|
| Avocado (Refined) | 480–520°F / 249–271°C | High-heat cooking |
| Avocado (Unrefined) | 375°F / 190°C | More flavor, lower heat |
| Extra Virgin Olive | 350–410°F / 175–210°C | Low–medium heat & finishing |
| Refined Olive | 465–470°F / 240–245°C | Higher-heat cooking |
| Coconut (Unrefined) | 350°F / 177°C | Strong coconut flavor |
| Coconut (Refined) | 400–450°F / 204–232°C | More neutral |
| Canola | 400°F / 204°C | Neutral & versatile |
| Grapeseed | 420°F / 216°C | Searing & frying |
| Peanut | 440–450°F / 227–232°C | Great for frying |
| Butter | 300°F / 150°C | Burns easily |
| Ghee | 450–485°F / 232–252°C | High-heat cooking |
By using avocado oil for my cooking I can feel more confident my recipe will be clean-tasting and nutrient-protected at higher temperatures. No bitterness, no burnt flavor, no smoking pan. Whether I’m roasting veggies at 425°, searing tofu, or crisping chickpeas, avocado oil gives me predictable, even results every single time.
Why Olive Oil Could Be Dangerous
Cooking olive oil beyond its smoke point generates toxic lipid oxidation products (LOPS). These compounds can pose significant health risks.
What could be the health risks of burned olive oil?
There are unfortunately not a significant amount of studies done with olive oil specifically; there are more studies using vegetable oils. However, a mouse study shows that heated oxidized olive oil caused intestinal and hepatic inflammation.
Human studies showed heated vegetable oils can concerning cardiovascular effects. Prolonged consumption of repeated heated oils has been associated with increased blood pressure, elevated total cholesterol, vascular inflammation, atherosclerotic changes.
We can likely deduce that olive oil (with a smoke point similar to vegetable oils) likely would have similar effects on the body, but more studies need to be done.
Why Cooking with Olive Oil on the Stove Could Be Risky
Pan-frying and sautéing typically occur at 180°C (356°F) which is at or above the smoke point for many olive oils. Therefore it could be risky to cook with olive oil stovetop.
But what about Unheated Olive Oil?
It should be noted that there is evidence that supports cardiovascular and cancer benefits from unheated olive oil consumption.
Therefore, I will continue to use olive oil for lower temperature cooking or as a dressing for a salad.
Not All Avocado Oils Are Created Equal—Here’s How to Choose
Refined avocado oil has a high smoke point (480–520°F), making it perfect for frying, roasting, and sautéing at high heat. Unrefined or cold-pressed avocado oil has a lower smoke point (around 375°F) and a richer, buttery flavor, making it ideal for dressings, drizzling, or light cooking.
I would recommend reaching for refined avocado oil, if possible, so you can use it for your high heat cooking.
Important Note: You may notice that currently a lot of my recipes use olive oil for cooking. This will be slowly changed over time as I update recipes.
