You are standing in the grocery store, staring down a wall of oils, and wondering which one actually belongs in your cart. Avocado oil? Olive oil? Both? If you have ever found yourself there, you are not alone. These two oils are kitchen staples for a reason, and understanding what makes each one tick can help you cook with more confidence, snack more intentionally, and feel good about the choices you make every day.
Let's break it all down, side by side.
What is avocado oil?
Avocado oil is pressed from the flesh of the avocado fruit. Unlike many other cooking oils, it comes from the fruit itself rather than a seed, which gives it a distinct composition and a naturally mild, slightly buttery flavor. It can be used refined or unrefined, and unrefined avocado oil tends to retain a deeper green color from the fruit.
One of avocado oil's most talked-about traits is its high smoke point, which sits well above most other cooking oils. That makes it a go-to for high-heat cooking like sautéing, roasting, grilling, and yes, kettle cooking chips. Avocado oil is also rich in oleic acid, a monounsaturated fat, along with lutein and Vitamin E.
If you want to go deeper on avocado oil's story, check out The Full Body Benefits of Avocado Oil on our blog.
Avocado oil nutrition snapshot
One tablespoon of avocado oil contains approximately:
- 124 calories
- 14 grams of fat, primarily monounsaturated
- Vitamin E and lutein
What is olive oil?
Olive oil has been a kitchen staple for thousands of years, with roots in Mediterranean cooking stretching back about 6,000 years. It is pressed from olives and comes in several forms, with extra virgin olive oil being the least refined and most flavorful. Olive oil has a characteristic fruity, sometimes peppery taste and a golden yellow color.
Olive oil is rich in monounsaturated fatty acids (MUFAs) and polyphenols, a class of antioxidants that have been widely studied. Research, including a large study involving over 7,000 participants, has associated regular olive oil consumption with a lower risk of cardiovascular disease.
Olive oil nutrition snapshot
One tablespoon of olive oil contains approximately:
- 120 calories
- 14 grams of fat
- 2 grams of saturated fat
- 10 grams of monounsaturated fatty acids (MUFAs)
- 1.5 grams of polyunsaturated fat (PUFAs)
Avocado oil vs olive oil: what they have in common
These two oils share a lot of common ground, which is why both have earned their place in kitchens around the world.
Both are rich in monounsaturated fats
Avocado oil and olive oil are both primary sources of monounsaturated fats, particularly oleic acid. This fatty acid profile is part of what makes both oils stand out in the cooking oil aisle.
Both support fat-soluble vitamin absorption
Both oils can help your body absorb fat-soluble vitamins like A, D, E, and K. Adding either oil to a meal with vegetables or other nutrient-rich foods can support your body in getting more from what you eat.
Both are versatile in the kitchen
Whether you are sautéing, roasting, grilling, drizzling, or mixing into a dressing, both oils are genuinely flexible. They pair well with a wide range of cuisines and ingredients, from simple salads to heartier dishes.
Both have relatively high smoke points
Compared to many other common cooking oils, both avocado oil and olive oil hold up well to heat, though their smoke points differ (more on that below).
Avocado oil vs olive oil: the key differences
Here is where things get interesting. These oils have some meaningful differences worth knowing, especially if you are thinking about which one to reach for in specific situations.
Smoke point
This is one of the biggest practical differences. Avocado oil has a higher smoke point than most olive oils. Refined avocado oil can withstand temperatures upward of 500°F, making it well-suited for high-heat cooking methods like frying, grilling, and kettle cooking. Extra virgin olive oil has a lower smoke point and is generally better suited for low to medium-heat cooking, finishing dishes, or using in dressings. Oils with higher levels of polyunsaturated fats tend to be more prone to oxidation at high temperatures, which is worth keeping in mind when choosing an oil for cooking.
Flavor
Avocado oil has a mild, slightly buttery flavor that tends to let other ingredients shine. Olive oil, especially extra virgin, has a more distinctive fruity, grassy, sometimes peppery flavor that is part of the appeal in Mediterranean-style cooking. Neither is better than the other; it really comes down to what fits your dish.
Source
Avocado oil comes from the flesh of avocado fruit, native to Central and South America. Olive oil comes from olives, the fruit of the olive tree, primarily grown in Mediterranean regions.
Fatty acid profile
Both oils are predominantly monounsaturated, but their exact profiles differ. Avocado oil is about 70% oleic acid and also contains lutein, a carotenoid naturally found in the eyes that the body cannot produce on its own. Olive oil, particularly extra virgin, tends to have a higher concentration of polyphenols, a class of plant-based antioxidants. Research suggests that diets higher in unsaturated fats compared to saturated fats are associated with more favorable cardiovascular outcomes.
Culinary uses
Because of its mild flavor and high smoke point, avocado oil is great for high-heat cooking and situations where you want the ingredients to lead. Olive oil shines in lower-heat applications, as a finishing oil, in salad dressings, or anywhere you want that characteristic Mediterranean flavor to come through.
How do they compare for snacking?
If you are thinking about snack time, the oil used to cook your chips matters more than you might expect. High-heat cooking demands an oil that stays stable under pressure. That is one reason avocado oil is the only oil Jackson's uses, across every single product.
Jackson's kettle chips and Super Veggie Straws are all cooked in avocado oil, never seed oils. Real sweet potatoes, real potatoes, or a real veggie blend of yellow peas, brown rice, cassava, and sweet potato, all cooked in avocado oil and finished with bold seasoning. That is the Jackson's formula.
Bon Appétit called Jackson's sweet potato chips "the ultimate editor-approved treat," and Good Housekeeping highlighted them for both flavor and nutrition. Not bad for a bag of chips.
Why Jackson's uses avocado oil, always
Jackson's was built around avocado oil from the very beginning, long before it became a trend. When the Reamer family started making snacks for their son Jackson, they chose avocado oil because of what it brought to the table: a mild flavor that lets real ingredients shine, a high smoke point that holds up to kettle cooking, and a fat profile that stands apart from the seed oils you find in most conventional snacks.
That commitment has never changed. Every bag of Jackson's chips and straws is made with avocado oil, real food ingredients, and bold seasoning. Gluten-free, vegan, kosher, Non-GMO, and free from the top 9 allergens.
Curious how avocado oil stacks up against other oils beyond olive? Read Avocado Oil vs Tallow: Making the Best Choice for You for another angle on the conversation. Or if you want to dig into the world of seed oils and how to spot them on ingredient labels, Your Guide to Identifying and Avoiding Seed Oils is a great place to start.
The bottom line
Avocado oil and olive oil are both genuinely great cooking oils with a lot to offer. Avocado oil's mild flavor and high smoke point make it exceptional for high-heat cooking and snacking. Olive oil's distinctive flavor and polyphenol content make it a natural fit for Mediterranean cooking and finishing dishes. Choosing between them often comes down to how you are cooking and what flavors you want to highlight.
What we know for sure at Jackson's is that avocado oil is always our answer. Real food ingredients, avocado oil, and seasoning. That is feel good snacking, every time.
Read next: Why Avocado Oil Kettle Chips are Taking Over
