Coconut Oil Vs Avocado Oil: Which Is Better?

Looking to change the oil in your pantry with a healthier alternative that can help you achieve weight loss? You may be wondering which one is better: coconut oil vs avo oil. This post will help you decide which one will best help you achieve your personal goals.

Coconut Oil Vs Avocado Oil: Which Is Better?

Coconut oil has been a crowd-favorite especially in the superfood arena for ages. But recently there’s a new oil in town that’s creating some buzz: avocado oil.

Similar to olive oil, extra virgin avocado oil is one of the few cooking oils extracted directly from the fruit, rather than chemically derived from seeds.  Fun fact, did you know that avocados have the highest fat content of any fruit?

These fats are cold-pressed out of the fruit pulp in a similar way to the method used to produce extra virgin olive oils. Which results in a rich in heart-healthy monounsaturated fats and has good levels of antioxidants and other beneficial nutritional compounds.

But for now, let’s take a look at the difference between coconut oil and avo oil to find out which one is better. Keep in mind though when it comes to comparing these two, they both definitely have their benefits!

 Coconut Oil Vs Avocado Oil: Which Is Better?

Is Oil Made Of Fat?

Yes, oil is made of fat. But don’t fear fat! Oils and fats are vital nutrients in a healthy diet.

The world of nutrition has definitely changed and it seems that what our moms once taught us on healthy eating no longer rings true! We were made to believe that the only choice we had if we wanted to be healthier, is to eat low-fat foods, bread, tons of veggies, and lead an active lifestyle.

The old pyramid also taught us to avoid fat and oil as much as possible to keep “healthy”. But that no longer applies today. In fact, there are a lot of diets that are fat-based such as the low-carb and keto programs which focus on adding some fat into your diet.

Various studies have shown that polyunsaturated fats maybe a healthier alternative, especially for people concerned about heart health.

Which Oil Is Better For Weight Loss: Coconut Or Avocado?

Both coconut oil and avocado oil can help you lose weight, and I’ll tell you why.

Coconut oil is extracted directly from the meat of the fresh coconut. Since coconut oil is a great source of fatty acids, it encourages your body to burn fat and provide more energy to your body which means more energy to exercise.

Avocado oil, on the other hand, is rich in heart-healthy monosaturated fats which improve our cholesterol levels. When we’re on a diet we would usually try to fill in our plate with greens to keep us full, but wait a minute, just because you’re eating them doesn’t mean you’re absorbing them.

But avocado oil takes care of that, it increases the absorption of carotenoids antioxidants up to 17-fold.

Coconut oil and avo oil are definitely at par with their weight loss benefits, so I’ll leave that up to you to decide which one you prefer.

 Coconut Oil Vs Avocado Oil: Which Is Better?

Can I Substitute One For The Other?

It depends on what you’re planning to do with it. I did a rundown of which type of oils fits certain cooking methods on a blog about Healthiest Oils To Cook With.

If you’re planning to drizzle the oil into a salad then you’ll need one that has some flavor such as coconut oil. But if you’re planning to bake, then you’ll want to go for the oil that has a neutral flavor and won’t overpower your baked goods. Unless of course, you are baking something with a coconut theme.

 Coconut Oil Vs Avocado Oil: Which Is Better?

Which Is Better For Cooking? 

I’d say it depends on what you are cooking.  When deciding between coconut oil and avo oil for your next meal take into consideration it’s the smoking point.

What is the smoke point?  An oil smoke point is a point when the oil starts to burn and things get smokey (which of course you don’t want!)

When you heat oil that goes beyond its smoke point, you’ll not only affect the flavor but it will start to release radical-free compounds which are bad for your body.

Smoke Points:

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

So for all your high-heat cooking needs by far the best option avocado oil especially if you’re searing meats and frying in a plan.

Which Has A Lighter Flavor?

Coconut oil has a sweet and well, coconutty taste.  So if you’re aren’t a fan of the taste of coconut, no matter how beneficial it is for your weight loss journey, I would recommend that you chose a different oil.

At the end of the day, I believe that you should enjoy the food you are eating, whether you are on a diet or not.

Avocado oil on the other hand has a mild and nutty taste and a light avocado aroma. If you’re looking for an oil that won’t overpower your dishes avo oil is definitely perfect for you.

 Coconut Oil Vs Avocado Oil: Which Is Better?

When Do I Use Coconut Oil Vs Avocado Oil?

I’ve always been a fan of coconut and have been incorporating them into my recipes like my 5-ingredient coconut oil pie crush recipe  and my healthy banana chocolate chip muffins. Since coconut oil breaks down when heated beyond its smoke point, it is best used on toast and drizzled on some sweet potatoes.

While the avocado oil which has a high smoke point is definitely a mainstay pantry item. I would usually use it for sautéing, roasting, searing, and vinaigrettes too. You don’t even have to worry about refrigerating it, just make sure you place it away from heat.

Coconut Or Avocado Comparison

How They Are Made

Coconut oil is made from pressing fresh coconut or dried coconut meat (also called copra). Virgin coconut oil uses fresh meat while refined coconut oil uses copra.

Meanwhile, avocados are directly pressed similar to how olive oil is extracted. After which the avocado fresh is ground to a paste then malaxed for around 40-60 minutes at 45-50°C.

Nutritional Facts

The nutritional values of avocado oil and coconut oil vary depending on the brand and whether they are virgin or refined.

The comparison between the two oils uses 1 tablespoon or 15 ml as the basis.

                                          Avocado Oil                                                                                         Coconut Oil

Calories                        120                                                                                                                  121

Saturated Fat             2g                                                                                                                      11.2 g

Carbohydrates          0g                                                                                                                      0g

Fiber                                0g                                                                                                                      0g

Sugar                               0g                                                                                                                      0g

Coconut Oil Vs Avocado Oil: Which Is Better?

Pros and Cons of Coconut Oil


  • Suits all diets because it is allergy-free, gluten-free, lactose-free, and vegan
  • Contains healthy fatty acids that encourage the body to burn fats
  • It boosts heart health
  • Coconut Oil has antimicrobial benefits which can help fight infections
  • Coconut oil can also significantly reduce appetite which made lead to weight loss
  • People use it not only for cooking but to moisturize their skin, hair and even improves oral health


  • 84% of coconut oil calories come from saturated fat around 11.2g
  • It has an overpowering taste
  • Coconut oil can cause allergies

Coconut Oil Vs Avocado Oil: Which Is Better?

Pros and Cons of Avocado Oil


  • Suits all diets because it is allergy-free, gluten-free, lactose-free, and vegan
  • It is composed of heart-healthy oleic acid which provides various health benefits
  • Avo oil reduces cholesterol and improves heart health
  • It consists of carotenoid which is good for the eyes and lowers eye-related diseases
  • It enhances the absorption of important nutrients from the food you eat
  • Avo oil decreases the production of harmful free radicals


  • It doesn’t have that much flavor
  • It is not recommended especially for pregnant women since it reduces milk production
  • Avo oil is high in calories which can lead to weight gain if not managed properly

Final Thoughts

Both coconut and avocado oil are healthy alternative compared to seed oil. There are many reasons to recommend switching to avocado oil in your pantry, especially if you are currently cooking with coconut oil at high temperatures. Cold-pressed avocado oil is a much better fit because of its high smoke point.

More importantly for if you want your food to have an added rich and buttery flavor then avocado oil will get the job done.

Coconut oil will always be a superfood that you’ll find in my kitchen. It converts stored fat into energy more easily compared to other oils. And choosing this over unhealthy alternatives such as butter and margarine will definitely land you a smaller frame.

Both oils have a lot going for them, rest assured whichever one you choose will keep you on track in living a healthier lifestyle.

Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

3 thoughts on “Coconut Oil Vs Avocado Oil: Which Is Better?

  1. Avocado oil is high in monounsaturated fats, not monosaturated fats. Coconut oil is high in saturated fats, which is not as healthy. Just saying.

  2. This is very good information. However, I found a glaring mistake, neither avocado oil nor coconut oil contains any protein. The “Nutritional Facts” section says 15 ml of avocado oil and coconut oil contain 14g and 13.5g of protein, respectively. Since oils are fats, they do not contain any other macronutrient except fats, this can be saturated and/or unsaturated fats.

    Thank you

  3. Hi Lacey. Thank you for this good information. I’ve been seeing avocado oil on lists of foods that are beneficial to consume while breastfeeding. Any more insight?

Comments are closed.

Recent Posts