Is avocado healthier than olive oil?

They are both mostly monounsaturated fat, so the real split here is between a food and an ingredient. Avocado carries 6.7g of fiber per 100g and 485mg of potassium per 100g, and olive oil has neither. It also lands at 160 calories per 100g where olive oil is 884 calories per 100g. Olive oil wins on concentration instead: one measured tablespoon puts 9.9g of monounsaturated fat on a salad, and half an avocado is what it takes to match that.

Which has more calories, avocado or olive oil?

Olive oil, by a long way. It is 884 calories per 100g against avocado's 160 calories per 100g, a difference of 724 calories per 100g. Portions narrow it. A tablespoon of oil weighs 13.5g and costs 119 calories, while half an avocado weighs a full 100g and costs 160. A whole 201g avocado comes to 322 calories, still under three tablespoons of oil at 357.

Can I use avocado instead of olive oil?

On toast and in dressings, yes, and it cuts the calories hard. A quarter of an avocado mashed onto bread is 50g and 80 calories, where a tablespoon of oil drizzled over the same slice is 119. The avocado also brings fiber, 6.7g per 100g, and enough water to loosen a dressing without extra liquid. Hot pans are the exception. Olive oil carries 100g of fat per 100g and avocado 14.7g of fat per 100g, and only one of those behaves like a cooking fat.

Does avocado have more monounsaturated fat than olive oil?

Not per gram. Olive oil lists 73g of monounsaturated fat per 100g against avocado's 9.8g, since oil is the fat with the fruit taken out. Per portion the two land almost level: a 13.5g tablespoon of oil holds 9.9g and half an avocado holds 9.8g. Olive oil also brings more saturated fat, 13.8g per 100g against avocado's 2.1g, although a single tablespoon of it stays under 2g.

Is avocado or olive oil better for weight loss?

Avocado, mostly because you can see how much of it you are eating. USDA data puts it at 160 calories per 100g with 6.7g of fiber per 100g, so half a fruit is 160 calories and covers a slice of toast. An unmeasured pour of olive oil over a salad is easily two tablespoons and 238 calories, and it adds no bulk at all. Neither is a light food. Olive oil is 884 calories per 100g, which makes it about the densest thing in a kitchen.

Which is better for keto, avocado or olive oil?

Both are keto staples, and olive oil is the stricter one with 0g of carbs per 100g against avocado's 8.5g. Fiber does the work on the avocado side. Its 6.7g of fiber per 100g leaves 1.8g of net carbs per 100g, so half a fruit costs under 2g. Olive oil adds fat and nothing else, so it is the simplest way to hit a fat target without spending any of the carb budget.

Is avocado oil the same thing as avocado?

No, and the mix-up is worth clearing up before you swap one for the other. Pressing avocados into oil keeps the fat and leaves the fiber, the water and the potassium behind, which puts avocado oil in olive oil's bracket rather than the fruit's. This page is about the whole fruit: 160 calories per 100g, 6.7g of fiber per 100g and 485mg of potassium per 100g. Olive oil, for contrast, is 884 calories per 100g and nothing but fat.

Avocado

Olive Oil

All Comparisons

Avocado vs Olive Oil

Avocado

Wins in 4 of 6 categories

Compare avocado and olive oil calories, fat, fiber and monounsaturated fat. Half an avocado carries about as much good fat as one measured tablespoon of oil.

Verdict (USDA data)

Per 100g (USDA data), Avocado has 160 calories vs Olive Oil's 884. Avocado has more protein (2g vs 0g) and more fiber (6.7g vs 0g). Pick Avocado for more protein.

Sources: Avocado (FDC 171705) · Olive Oil (FDC 171413)

Log Avocado or Olive Oil in one photo

That took a search. Point Calvin at the plate and it takes about three seconds, with every food listed separately so you can fix anything it got wrong.

QR code linking to Calvin on the App Store

Point your phone's camera at the code, or have the link sent to you.

Nutrition Comparison (per 100g)

Nutrient	Avocado		Olive Oil
Calories	160	vs	884
Protein	2g	vs	0g
Carbs	8.5g	vs	0g
Fat	14.7g	vs	100g
Fiber	6.7g	vs	0g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Avocado: FDC 171705 · Olive Oil: FDC 171413.

When to Choose Each

Choose Avocado when:

You want fiber with your fat: 6.7g of fiber per 100g, where olive oil has none
You want potassium, at 485mg per 100g
You want the lighter option by weight (160 calories per 100g against 884)
You're eating it as food, not as an ingredient: half a fruit is 100g and 160 calories

See full Avocado nutrition

Choose Olive Oil when:

You're searing or roasting and need a fat that stays liquid in the pan
You want zero carbs (0g per 100g against 8.5g)
You want monounsaturated fat by the spoonful (73g per 100g against 9.8g)
You're adding calories on purpose, at 119 per measured tablespoon

See full Olive Oil nutrition

Frequently Asked Questions

Last updated: 2026-09-10

← Back to all comparisons

More fruits →Avocado →Olive Oil →