“Extra-virgin olive oil (EVOO) is the least processed and therefore has the greatest nutritional benefit, compared to other types of olive oils,” registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., previously told mbg. “Since it is derived from olive berries, it contains large amounts of antioxidants, phytosterols, and vitamins1.” Those can be stripped away when oil is refined. Here’s a more comprehensive nutritional breakdown of 1 tablespoon of olive oil3, according to the U.S. Department of Agriculture (USDA): To make sure avocado is high-quality, the researchers recommend looking for these three things: Here’s a more comprehensive nutritional breakdown of 1 tablespoon of avocado oil5, according to the USDA: So the winner in terms of antioxidants? Olive oil, but just slightly. In other words, regardless of the nutritional value at baseline, when an oil is heated beyond its smoke point, its benefits are compromised. Based on the smoke points below, olive oil is best for low-heat foods, but avocado oil get a little steamier. They’re also both low in polyunsaturated fats, which can become stored in the body over time, leading to inflammation, family physician and New York Times bestselling author Cate Shanahan, M.D., said in a mindbodygreen podcast episode.
