Oils & Fats · Plant Oils

Avocado Oil

Health
ScoreA+

Avocado oil is a nutrient-dense cooking oil extracted from avocado fruit, composed primarily of heart-healthy monounsaturated fats with a high smoke point suitable for various cooking methods.

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Why Avocado Oil scores 91

Nutrient density2

Protein quality0

Fiber content0

Healthy fats10

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per 1 tbsp (14 g)

Vitamin E 11%

Nutrition

per_100g

884

Calories

Protein

Carbs

100g

Fat

Fiber

Health benefits

Supports cardiovascular health and reduces inflammation

strong evidence

Monounsaturated fats lower LDL cholesterol oxidation and reduce systemic inflammation markers; polyphenols including chlorogenic acid inhibit inflammatory pathways

Enhances absorption of fat-soluble vitamins (A, D, E, K)

strong evidence

Dietary fat is required for micelle formation in the small intestine, enabling absorption of vitamins A, D, E, and K from foods and supplements

Supports cognitive and eye health

moderate evidence

Lutein and zeaxanthin accumulate in the macula and retina, protecting against age-related macular degeneration; support neurological function and visual acuity

Promotes sustained energy and metabolic flexibility

moderate evidence

Monounsaturated fats provide steady energy without rapid blood glucose spikes; support mitochondrial function and fat oxidation capacity

Provides potent antioxidant protection

moderate evidence

Vitamin E and polyphenols neutralize reactive oxygen species and reduce cellular oxidative stress associated with aging and chronic disease

Pairs well with

·Pair with dark leafy greens (spinach, kale) because fat enhances absorption of fat-soluble vitamins K, A, and lutein by up to 5-fold
·Combine with orange vegetables (sweet potato, carrots, winter squash) to maximize carotenoid absorption through co-ingested lipids
·Use with tomato-based dishes because the oil's polyphenols work synergistically with lycopene to reduce oxidative stress
·Drizzle over oily fish (salmon, sardines, mackerel) to amplify omega-3 absorption and complement anti-inflammatory fatty acids
·Mix into herb-based sauces with turmeric and black pepper to enhance curcumin bioavailability through fat and piperine interaction

Practical tips

·Best timing: Avocado oil provides sustained energy and fat-soluble vitamin absorption throughout the day; timing flexibility allows integration into meals when consuming fat-soluble vitamins or antioxidant-rich foods
·Store in a cool, dark place away from direct sunlight and heat, as avocado oil is sensitive to light and oxygen oxidation; use within 6-12 months of opening
·Use at high heat (sautéing, roasting, pan-searing) rather than extra virgin olive oil due to superior smoke point of 500-520°F
·Measure portions intentionally: 1 tablespoon (14g) provides approximately 120 calories; use for drizzling or dressing rather than cooking in large quantities
·Select unrefined, cold-pressed varieties when possible to preserve antioxidant polyphenols; refined versions have higher smoke point but lower phytonutrient content
·Combine with acidic components (lemon juice, vinegar) in dressings to reduce oxidation and enhance both flavor and shelf stability