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Avocado oil is a cooking oil pressed from the flesh of the avocado. According to USDA data, one tablespoon has about 124 calories and 14 grams of fat, and roughly 70% of that fat is monounsaturated, mostly oleic acid, the same fat that dominates olive oil. Only about 12% is saturated. Most avocado oil benefits come from that profile: US dietary guidelines and the American Heart Association advise using unsaturated oils in place of fats high in saturated fat. Studies on avocado oil itself are few and small, and independent tests have found many bottles stale or mixed with cheaper oils. Here is the nutrition, the research, how it compares with olive oil, and how to choose a bottle.
Peptide Labs does not sell cooking oils, and no product we carry lists avocado oil as an active ingredient. This article is general nutrition information, not medical advice.
Key Takeaways
- A tablespoon of avocado oil has about 124 calories and 14 grams of fat, 1.6 grams of it saturated.
- Its fat profile is close to olive oil: mostly monounsaturated oleic acid.
- Guidelines favor unsaturated oils over butter, lard and coconut oil; avocado oil fits that swap.
- Human studies of avocado oil itself are small and short, so specific health claims are unproven.
- UC Davis tests found most US bottles stale or mixed with other oils, and there is no FDA standard.
Avocado oil nutrition: USDA data
The values below come from the USDA FoodData Central SR Legacy database (FDC ID 173573), converted to a tablespoon of 14 grams. Percent Daily Value (%DV) uses the FDA Daily Values of 78 grams for total fat and 20 grams for saturated fat.
| Nutrient | Per tablespoon (14 g) | Per 100 g | % Daily Value per tablespoon |
|---|---|---|---|
| Calories | 124 | 884 | Not applicable |
| Total fat | 14.0 g | 100 g | 18% |
| Saturated fat | 1.6 g | 11.6 g | 8% |
| Monounsaturated fat | 9.9 g | 70.6 g | No Daily Value |
| Polyunsaturated fat | 1.9 g | 13.5 g | No Daily Value |
| Protein, carbohydrate, fiber | 0 | 0 | 0% |
Like every oil, avocado oil is pure fat, so it carries no carbohydrate and fits easily into low carb foods lists. It also leaves behind what makes the fruit itself filling: USDA lists about 6.7 grams of fiber in half an avocado, while the oil has none. Our guide to high fiber foods covers the fruit. Most of the polyunsaturated fat in avocado oil is omega-6 linoleic acid, with only a trace of plant omega-3; it is not a substitute for the fats discussed in our omega-3 guide.
Avocado oil vs olive oil and other fats
On paper, avocado oil vs olive oil is close to a tie. Both are mostly monounsaturated, with similar calories per tablespoon. The bigger contrast is with fats high in saturated fat, such as butter and coconut oil. All figures are USDA values per tablespoon.
| Fat (USDA FDC ID) | Calories | Saturated fat, g (% DV) | Monounsaturated, g | Polyunsaturated, g |
|---|---|---|---|---|
| Avocado oil (173573) | 124 | 1.6 (8%) | 9.9 | 1.9 |
| Olive oil (171413) | 119 | 1.9 (9%) | 9.8 | 1.4 |
| Canola oil (172336) | 124 | 1.0 (5%) | 8.9 | 3.9 |
| High-oleic sunflower oil (172338) | 124 | 1.4 (7%) | 11.7 | 0.5 |
| Soybean oil (171411) | 120 | 2.1 (11%) | 3.1 | 7.9 |
| Butter, unsalted (173430) | 102 | 7.2 (36%) | 3.3 | 0.4 |
| Coconut oil (171412) | 121 | 11.2 (56%) | 0.9 | 0.2 |
Where the two oils differ is evidence and flavor. Olive oil, especially extra virgin, has decades of research behind it and is the one oil the 2025-2030 Dietary Guidelines for Americans name when they tell cooks to prioritize oils with essential fatty acids. Avocado oil has a far smaller research base. Refined avocado oil tastes neutral, while extra virgin olive oil has a stronger flavor that some dishes do not suit. Choosing between them is mostly about taste, use and quality rather than a proven health difference. For coconut oil, see our sister guide on coconut oil benefits.
Avocado oil benefits: what the research shows
The strongest case for avocado oil is indirect. The 2020-2025 Dietary Guidelines advised limiting saturated fat to less than 10% of calories and cooking with vegetable oils instead of butter, lard or coconut oil; the 2025-2030 edition keeps the 10% ceiling while noting that more high-quality research is needed on which fats support long-term health most. A 2017 American Heart Association presidential advisory reported that trials replacing saturated fat with polyunsaturated vegetable oil lowered cardiovascular disease by about 30%, and that swapping saturated for unsaturated fats lowers LDL cholesterol. Avocado oil is mostly monounsaturated rather than polyunsaturated, so it fits the spirit of that advice rather than the exact oils tested.
Direct evidence is thin. A 2019 review in Molecules concluded that there is a lack of knowledge about avocado oil and the potential health effects of eating it. The human study it cites involved 13 healthy adults who replaced butter with avocado oil for six days, with better post-meal blood markers, too small and short to support claims. A 2005 study in two groups of 11 people found that adding avocado or avocado oil to a salad increased absorption of carotenoids such as beta-carotene and lutein, an effect the authors attributed mainly to the fat itself. Many antioxidant and anti-aging claims online come from cell and animal studies, which do not show what happens in people.
Calories matter too. At about 124 calories per tablespoon, generous pours add up. body fat. People eating much less on GLP-1 medicines may find a little oil helps meals go down; our GLP-1 diet guide covers that context.
Refined vs unrefined avocado oil
Refined vs unrefined avocado oil is the first choice on the shelf, and it changes color, flavor and use. According to UC Davis food scientists, virgin (unrefined) avocado oil should be green and taste grassy, buttery and a little like mushrooms. Refining strips out pigments, so refined oil is light yellow and almost clear, with little flavor.
- Unrefined, virgin or extra virgin: pressed from the flesh with minimal processing; keeps its green color and flavor; suits dressings, drizzling and gentle cooking.
- Refined: filtered and processed for a neutral taste and pale color; often sold for searing, roasting and frying. A 2019 review notes that avocado oil performs well at high temperatures, but smoke points printed on labels vary with refining and freshness, and no US standard defines them.
- Blends: some products mix avocado oil with other oils. That is fine if the label says so; the problem is undisclosed blending.
Is avocado oil healthy? Check quality first
Is avocado oil healthy? The fat profile says it can be, but only if the bottle contains fresh avocado oil. In a 2020 study in Food Control, UC Davis researchers tested 22 samples and found that at least 82% were stale before their expiration date or mixed with other oils; three bottles labeled pure or extra virgin were nearly 100% soybean oil. A 2023 follow-up of 36 store-brand avocado oils from 19 retailers in the US and Canada found that nearly 70% still failed quality or purity tests. Cheaper bottles were more likely to be adulterated, but a premium bottle did not ensure purity.
Part of the problem is regulatory. The FDA has not set standards of identity for avocado oil, and the researchers noted that no enforceable standards defining its chemical characteristics exist yet, so terms such as pure and extra virgin are not policed the way they are for some other foods. A few habits help:
- Match the color to the label: green for virgin, pale yellow for refined.
- Smell and taste it. UC Davis describes rancid oil as smelling stale, like play dough.
- Check the harvest or use-by date and pick a bottle you will finish while it is fresh.
- Store it away from light and heat, such as a cool cabinet rather than next to the stove.
Who should be careful
Avocado oil is an ordinary food fat, but anyone allergic to avocado should avoid it. If you have high cholesterol, heart disease or a condition that limits fat, the type and amount of oil in your diet is worth discussing with your clinician or a registered dietitian rather than switching on the strength of online claims.
Frequently Asked Questions
Is avocado oil healthier than olive oil?
Their fat profiles are very similar, and USDA values per tablespoon are close. Olive oil has much more research behind it; avocado oil has a more neutral flavor when refined.
What are the main avocado oil benefits?
It is mostly monounsaturated fat with little saturated fat, so it can replace butter or coconut oil in line with dietary guidelines. Direct human studies of avocado oil are small.
Is avocado oil good for high-heat cooking?
Refined avocado oil is commonly sold for high-heat cooking, and a 2019 review says it performs well at high temperatures. Smoke point claims on labels vary and are not standardized.
How can I tell if avocado oil is real?
There is no FDA standard of identity. Look for green color and grassy flavor in virgin oil, a fresh date, and a stale, play-dough smell as a sign of rancid oil.
Does avocado oil have the nutrients of avocados?
Not most of them. The oil keeps the fat but has no fiber, protein or carbohydrate in USDA data.
Does avocado oil raise cholesterol?
It is low in saturated fat, which is the main dietary fat linked to higher LDL. Ask your clinician about your own cholesterol and diet.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; if you have high cholesterol, heart disease or a medical diet, ask your clinician or a registered dietitian which fats fit your plan. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Coconut Oil Benefits: Saturated Fat, Research and Virgin vs Refined, Omega-3: Benefits, Foods, Side Effects and Heart Research, Lutein and Zeaxanthin: Eye Research, Foods and Safety, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil.