Coconut Oil Vs Avocado Oil: Which One Is Better?

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Coconut oil and avocado oil are both healthy options for cooking, but which one is better? This article will compare coconut oil vs. avocado oil so you can choose what’s best for you.

coconut oil vs avocado oil

Coconut oil has been a crowd-favorite for years, but now there’s a new player in town: avocado oil. It’s getting people all excited because it may have some benefits that coconut doesn’t.

Like olive oil, avocado is one of the few cooking oils from fruit rather than chemically-derived seeds.

Did you know that avocados have more fat content than any other fruit? Click To Tweet

The fats in these fruits are extracted by a cold-pressing process, similar to the method used to make extra virgin olive oils. This results in higher levels of heart-healthy monounsaturated fat and antioxidants.

Let’s see how these two oils compare.


Is Oil Made Of Fat?

You may have heard that oils are made of fat, but don’t be afraid! Healthy fats and oils should be included in your diet.

In the past, people were told that to be healthy, they should eat bread and pasta and a ton of vegetables. Now it seems like those recommendations are outdated because apparently, what our moms taught us about eating is no longer valid. It turns out we can’t just choose low-fat foods or lead an active lifestyle to become healthier.

The old pyramid advised us to avoid fat and oil, but we know now that this is not the case.

Many studies suggest polyunsaturated fats may be a healthier alternative to saturated fat, especially for people who have heart health concerns.


Coconut Oil vs Avocado Oil: Which One Is Better for Weight Loss?

What if I told you that eating avocado oil and coconut oil can help you lose weight?

The coconut is harvested and the meat, or oil, extracted. The fatty acids in this product provide your body with more energy to burn fat while also providing you with a boost of exercise-ready fuel.

On the other hand, avocado oil is rich in heart-healthy monosaturated fats, which improve our cholesterol levels. When we’re on a diet and trying to fill up with veggies because they make us feel full for longer than any other food, remember that you can eat all of them but not absorb their nutrients.

But thanks to avocado oil, carotenoid antioxidants can be absorbed up to 17 times better.

For weight loss, coconut oil and avocado oil are almost the same. So it’s up to you which one you prefer.


Can I Substitute Avocado Oil for Coconut Oil?

It depends on what dish you want to make. 

If you want to make a salad, then drizzling coconut oil onto it may be a better option.

If you want to bake cakes or cookies, you can use avocado oil. Due to its neutral flavor, it won’t overpower the taste of your baked goods. 

When it comes to cooking, the type of oil you use can make a big difference. So if you’re considering coconut or avocado oils for your next meal, take into account its smoking point.

What is the smoking point?

A cooking oil’s “smoke point” is when it starts to burn and release smoke. Click To Tweet

If you heat an oil past its smoke point, it will start to release harmful compounds that are bad for your body. Also, the flavor of food begins to change and can be worse than just not cooking with any oils at all.

Smoke Points:

  • Avocado Oil: 520 °F
  • Coconut Oil: 350 °F

Avocado oil is excellent for high-heat cooking because it has a higher smoke point than other oils and fats. Avocado oil is a good option for frying, searing meat, or anything else that requires intense heat. 


Which Has a Lighter Flavor?

The coconut oil has a sweet flavor (i.e., coconutty taste). No matter your diet, it’s essential to enjoy the food you’re eating.

After all, we should be happy with our choices at the end of the day. If you’re a fan of the coconut, then that’s okay.

But if you want a more mellow taste that won’t be too overwhelming, avocado oil is perfect for your dishes. It has a solid light flavor and aroma, making it the best choice if you’re looking to make something special.


When to Use Coconut Oil and Avocado Oil?

Coconut oil can be used in many recipes. Just keep in mind that it has a low smoke point. You can use coconut oil on toast or drizzle it on sweet potatoes. Don’t overcook.

You can use it as a go-to ingredient for various cooking methods when it comes to avocado oil. Use it to sauté, roast, sear, or even make vinaigrettes.

You don’t have to refrigerate avocado oil. Just be sure to place it away from sunlight.


Coconut Oil vs. Avocado Oil Comparison

Manufacturing Process

Coconut oil is created by pressing the fresh or dried meat (copra) of a coconut. Virgin coconut oils are made with fresh meat, while refined coconut oils use copra.

Avocado oil, meanwhile, is directly pressed, just like how olive oil is created. Fresh avocado is ground to a paste, malaxed for about 40 to 60 minutes at 45 to 50°C.


Coconut Oil Pros and Cons

coconut oil vs avocado oil


  • It suits a wide variety of diets because it is gluten-free, lactose-free, allergy-free, and vegan.
  • Boosts heart health
  • It contains healthy fatty acids that are good for burning fats
  • Can reduce appetite, which may lead to weight loss
  • Has antimicrobial properties that can help fight infections
  • It can be used to improve oral health, moisturize hair and skin


  • Can cause allergies
  • It has an overpowering taste
  • 84% of its calories come from saturated fat


Avocado Oil Pros and Cons

coconut oil vs avocado oil


  • It suits a wide variety of diets because it is gluten-free, lactose-free, allergy-free, and vegan.
  • Improves heart health and reduces cholesterol
  • Composed of oleic acid that provides many health benefits
  • Lessens the production of harmful free radicals
  • Enhances the absorption of several essential nutrients
  • It contains carotenoids that are good for eye health


  • Not recommended for pregnant women because it reduces milk production
  • It doesn’t have much flavor (neutral)


Final Thoughts on Coconut Oil vs. Avocado Oil

Coconut and avocado oil are healthier alternatives to seed oils. While coconut oil is popular, it also has many downsides, such as a low smoke point.

For this reason, cold-pressed avocado oil is the better option for high-heat cooking because it has a high smoke point. If you want to make your food taste rich and buttery, avocado oil is the way to go.

Coconut oil converts stored fat into energy more quickly than other oils. Click To Tweet

If you want to be slimmer, you can use it as an alternative to butter and margarine. 

So which one is better, coconut oil vs. avocado oil? These two oils are both great for you. It all comes down to your taste and preference.

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