Avocado vs Olive Oil: Nutrition Comparison
Avocado and olive oil are both celebrated for their high monounsaturated fat content and association with the Mediterranean diet pattern linked to cardiovascular health. Olive oil is pure fat — very calorie dense per tablespoon — while avocado as a whole food also provides fibre, potassium, folate, and vitamins C and K alongside its healthy fats. Per gram of fat, both provide similar monounsaturated fatty acid profiles. Olive oil has a higher concentration of polyphenol antioxidants — particularly in extra virgin varieties — with extensive research supporting its cardiovascular benefits. For cooking and dressings, olive oil is more practical. For a whole-food fat source with additional fibre and micronutrients, avocado is the more nutritionally complete option.
Nutrition Comparison
| Nutrient |
2 Tbsp (30.0g)
|
15.0ml (30g)*
|
|---|---|---|
| Calories | 50.1 kcal | 260.9 kcal |
| Total Fat | 4.5 g | 30.4 g |
| Saturated Fat | 0.5 g | 4.3 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2.4 mg | 0 mg |
| Total Carbs | 3 g | 0 g |
| Dietary Fiber | 2 g | 0 g |
| Sugars | 1 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.