Olive Oil vs Avocado Oil: Calories and Nutrition Compared (2026)

Both olive oil and avocado oil contain 884 calories per 100 g. They have 0 g of protein, making neither oil suitable for muscle building.

Olive oil and avocado oil are popular cooking oils known for their health benefits. This comparison examines their nutritional profiles to help you make informed choices.

What Is the Difference Between Olive Oil and Avocado Oil?

Olive oil is a liquid fat obtained from olives, commonly used in cooking and salad dressings. It is rich in monounsaturated fats and antioxidants. Avocado oil is derived from the pulp of avocados and is known for its high smoke point and healthful fats. It is often used in cooking and skin care.

Olive Oil vs Avocado Oil: Nutrition Side by Side

Below is a side-by-side comparison of olive oil and avocado oil based on their nutritional content.

Nutrient (per 100 g)	Olive oil	Avocado oil
Calories	884 kcal	884 kcal
Protein	0 g	0 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	100 g	100 g
Fiber	0 g	0 g
Sodium	2 mg	0 mg

Which Is Better, Olive Oil or Avocado Oil?

For weight loss: Both oils contain 884 calories per 100 g, so there is no difference in calorie content for weight loss purposes.

For muscle and protein: Both olive oil and avocado oil provide 0 g of protein, making them unsuitable for muscle building.

For low-carb or low-sugar: Neither oil contains carbohydrates or sugars, with both having 0 g of carbs and 0 g of sugar.

How to Track Olive oil and Avocado oil Accurately

It's easy to misjudge portion sizes and macros when using oils, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only, and do not constitute medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which oil has more protein?

Both olive oil and avocado oil have 0 g of protein per 100 g.

Which oil has fewer calories?

Both oils contain the same amount of calories, 884 per 100 g.

What is the fat content of olive oil?

Olive oil contains 100 g of fat per 100 g.

What is the fat content of avocado oil?

Avocado oil also contains 100 g of fat per 100 g.

How much sodium is in olive oil?

Olive oil contains 2 mg of sodium per 100 g.

How much sodium is in avocado oil?

Avocado oil contains 0 mg of sodium per 100 g.

Key Takeaways

• Both oils contain 884 calories per 100 g.
• Both oils have 0 g of protein per 100 g.
• Both oils contain 100 g of fat per 100 g.
• Olive oil has 2 mg of sodium per 100 g.
• Avocado oil has 0 mg of sodium per 100 g.
• Neither oil contains carbohydrates or sugars.