Choosing the Right Oil for Your Kitchen

From sizzling plantains to fragrant sofrito, the oil you use makes a difference. Two of the most popular options in modern kitchens are olive oil and avocado oil. But when it comes to Latin cooking, which one should you reach for?

Let’s break it down by flavor, smoke point, health benefits, and cultural usage to help you choose the best oil for your pantry.

Flavor Profile

• Olive Oil: Known for its peppery, fruity flavor, olive oil can enhance dishes like mojo, marinades, or grilled vegetables.

• Avocado Oil: Milder in taste with a buttery finish. Ideal when you don’t want the oil to compete with strong flavors like adobo or sazón.

Tip: Use olive oil when you want to taste the oil. Use avocado oil when the focus is on the spices and ingredients.

Smoke Point & Cooking Uses

• Olive Oil: Smoke point ranges from 350°F (extra virgin) to 410°F (refined). Great for light sautéing, drizzling, and dips.

• Avocado Oil: Smoke point up to 520°F. Perfect for high-heat cooking like frying tostones, searing meats, or grilling.

Best Oil for Frying Tostones? Avocado oil wins for heat stability.

Nutrition & Health

Both oils are rich in heart-healthy monounsaturated fats, but:

• Olive Oil is packed with polyphenols (antioxidants) that support heart health.

• Avocado Oil is high in vitamin E and has slightly higher oleic acid levels, making it anti-inflammatory.

Verdict: You can’t go wrong with either, but avocado oil edges out for cooking versatility.

Traditional Usage in Latin Kitchens

• Many traditional Puerto Rican, Dominican, and Mexican dishes use neutral oils like corn or vegetable oil.

• Today, Latinx home cooks are modernizing their kitchens by swapping these out for healthier oils.

• Avocado oil offers the best of both worlds: it’s neutral like canola, but way better for you.

Flavor Fusion Tip: Mix a dash of olive oil into your vinaigrette for a Latin-style salad with lime and cilantro.

Final Verdict: Which One Wins?

• For high-heat cooking: Avocado oil

• For flavor and drizzling: Olive oil

• For health and versatility: Use both!

Keep both on hand and use them based on the dish. Latin cooking is full of bold, layered flavors — choosing the right oil only enhances the experience.

Have a favorite oil for your Latin dishes? Tag us @hedmansoto and show us what’s sizzling in your kitchen!