Can I use avocado oil instead of olive oil?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief guide, we will answer the query, “Can I use avocado oil instead of olive oil?” The article will provide relevant information regarding the health benefits of both olive and avocado oil; then, we will explore the suitability of both oils for cooking.
Can I use avocado oil instead of olive oil?
Yes, you can use avocado oil instead of olive oil. Avocado is a very healthy oil, and it continues to grow in popularity as more scientific evidence demonstrates its health properties (1).
However, both are great options for using as raw topping for salads, pizza, and many other foods (1,2).
What is the difference between avocado and olive oil?
Avocado oil and extra-virgin olive oil are both vegetable oils produced by pressing the flesh of the fruits they come from; avocados and olives, for example respectively. They’re both liquid at room temperature, come in virgin(cold-pressed) and refined versions, and cost about the same (2,3).
The nutritional composition of both oils are very similar, for example, according to the USDA, one tablespoon of avocado and olive oil provide the following nutrients (4,5):
| 1 tbsp avocado oil | 1 tbsp olive oil | |
| Calories | 124 | 124 |
| Total fat | 14 | 14 |
| Saturated fat | 1.6 | 1.93 |
| Monounsaturated fat | 9.8 | 10.2 |
| Polyunsaturated fat | 1.9 | 1.47 |
| Vitamin E | 1.8 mg | 2.01 |
In terms of flavor, Olive oil may taste wildly different from one bottle to the next, ranging from herbaceous to nutty to vegetal, but extra-virgin olive oil is light, peppery, and green in general (6).
Avocado oil, on the other hand, has a flavor similar to that of avocados. It has a faint grassy flavor and is very mild, missing the characteristic sting of olive oil. That’s not to say it’s flavorless, but it’s mild (1,3).
What are the health benefits of avocado and olive oil?
There are different health benefits associated with avocado oil, for example (1):
- The monounsaturated fatty acids help regulate lipids in blood such as cholesterol, triacylglycerides, and low-density lipoproteins; this will result in a lower risk of cardiovascular disease.
- The presence of carotenoids (like lutein and zeaxanthin), polyphenols, and chlorophylls is linked to a lower risk of several types of cancer, for example: prostate cancer, skin cancer, and colon cancer.
- Avocado oil has two important carotenoids, lutein and zeaxanthin, which can regulate and reduce inflammation in the retina (caused by light and blue light). Therefore, avocado oil carotenoids reduce macular degeneration.
- Oleic acid, one of the main monounsaturated fatty acids in olive oil, can promote the production of some components, like gastric inhibitory polypeptide and the glucagon-like-peptide-1 (GIP and GLP-1, respectively), in your intestine cells that increase your insulin sensitivity.
Olive oil has very similar health benefits compared to avocado oil, because both have similar chemical composition (in terms of fatty acids). Some health benefits of olive oil are (2):
- The polyphenols and monounsaturated fatty acids in olive oil can reduce approximately 4 % and 26 % of cardiovascular disease and stroke, respectively.
- According to solid meta-analysis results, the polyphenols and other bioactive compounds contained in olive oil can reduce between 26 and 41 % the risk of breast cancer.
- Even if there is no clear pathway on how olive oil helps regulate diabetes, there is evidence that just slight amounts of olive oil (10 g) can reduce by 9-16 % your risks of presenting type 2 diabetes.
Which one should you use for cooking?
Before jumping directly towards selecting the best oil for cooking, it is important to remember what the smoke point is, because it is crucial to understand the oil quality (7).
The smoke point is the temperature at which your oil stops shimmering and begins to create a bluish smoke, due to the degradation of triacylglycerols into acrolein and other chemical elements (7).
Above the smoke point, the oil will start to produce toxic chemicals such as acrolein (linked to kidney and liver damage), and the nutrients like antioxidants will start to degrade. Therefore, you should select oils with higher smoke points (7).
Now we are ready to select the best oil for cooking between olive and avocado oil; it is reported that the smoke point of avocado oil is near to 196 °C, and the olive oil could range between 175 and 208 °C (8).
However, the literature shows that avocado oil loses almost all carotenoids and chlorophylls (antioxidants) after 2 hours at 180 °C, while olive oil can retain approximately 20-50 % of its antioxidants at the same conditions (9,10).
Therefore, if you want to cook with a healthier oil, maybe olive oil is a better option for you. If you want more information on how to cook with olive oil, please visit our article on this topic right here.
Other FAQs about Oils that you may be interested in.
Can I substitute canola oil for vegetable oil in baking?
Conclusion
In this brief guide, we answered the query, “Can I use avocado oil instead of olive oil?” The article provided relevant information regarding the health benefits of both olive and avocado oil; then, we explored the suitability of both oils for cooking.
References
- Cervantes-Paz B, Yahia EM. Avocado oil: Production and market demand, bioactive components, implications in health, and tendencies and potential uses. Compr Rev Food Sci Food Saf, 2021;20(4):4120–58.
- Foscolou A, Critselis E, Panagiotakos D. Olive oil consumption and human health: A narrative review. Maturitas, 2018;118:60–6.
- Tan CX. Virgin avocado oil: An emerging source of functional fruit oil. J Funct Foods, 2019;54:381–92.
- FoodData central [Internet]. Usda.gov. [cited 19 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103861/nutrients
- FoodData central [Internet]. Usda.gov. [cited 19 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
- Genovese A, Caporaso N, Sacchi R. Flavor chemistry of virgin olive oil: An overview. Applied Sciences, 2021;11(4):1639.
- Katragadda HR, Fullana A, Sidhu S, Carbonell-Barrachina ÁA. Emissions of volatile aldehydes from heated cooking oils. Food Chem, 2010;120(1):59–65.
- Guillaume C, De Alzaa F, Ravetti L. Evaluation of chemical and physical changes in different commercial oils during heating. Acta Scientific Nutritional Health, 2018;2(6):2-11.
- Resende LMB, de Souza VR, Ferreira GMD, Nunes CA. Changes in quality and phytochemical contents of avocado oil under different temperatures. J Food Sci Technol, 2019;56(1):401–8.
- Criado-Navarro I, López-Bascón MA, Ledesma-Escobar CA, Priego-Capote F. Alteration of the phenolic fraction of extra virgin Olive oil subjected to frying conditions. ACS Food Sci Technol, 2021;1(5):884–91.
