Avocado Oil

Fatty-acidFruit oilBest with a meal

What is it

Avocado oil is a culinary and dietary oil pressed from the flesh of the avocado fruit (Persea americana). It is high in monounsaturated fat - primarily oleic acid - and contains vitamin E, lutein, and plant sterols.

Evidence for 2 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Heart-healthy fat substitution

Strong Evidence

Strong evidence supports replacing saturated fats with monounsaturated fats like those in avocado oil for improved LDL cholesterol and cardiovascular risk markers. The Mediterranean diet, rich in monounsaturated fats, has consistent cardiovascular benefit data.

Carotenoid absorption

Good Evidence

Adding avocado or avocado oil to vegetable dishes increases absorption of fat-soluble carotenoids (alpha- and beta-carotene, lutein) several-fold compared to fat-free meals.

How it works

About 70% of the fat in avocado oil is monounsaturated (oleic acid), with smaller amounts of saturated and polyunsaturated fats. Diets rich in monounsaturated fats are linked to favorable cholesterol profiles, including reduced LDL cholesterol and triglycerides when substituted for saturated fats. Avocado oil also contains carotenoids (lutein and beta-sitosterol) and tocopherols. As a fat, it improves absorption of fat-soluble vitamins (A, D, E, K) and carotenoids from co-consumed plant foods. Its high smoke point (around 250C / 480F for refined oil) makes it suitable for cooking at high temperatures.

Dosage

There is no recommended dose. As a culinary oil, typical use is 1-2 tablespoons per day in cooking, salad dressings, or drizzled over food. As a supplement (capsule), 1-2 grams per day. DSLD label data did not include a median dose.

When and how to take it

WHEN: Any time, with meals. HOW: Use as a cooking oil (refined varieties handle higher heat), salad oil (unrefined for flavor), or drizzle over finished dishes. Pair with vegetables to help absorb fat-soluble nutrients.

3 commercial forms

Compare the main delivery options and what they’re best suited for.

Extra virgin / unrefined avocado oil

Best for cold use, drizzling, salads.

Retains more carotenoids and chlorophyll; lower smoke point.

Refined avocado oil

Better for high-heat cooking and frying.

Lighter color, neutral flavor, higher smoke point.

Avocado oil capsules

Used as a fat-soluble nutrient delivery vehicle.

Concentrated source; small daily intake.

Safety

Generally recognized as safe at culinary intakes. Like all fats, it is calorie-dense (~120 calories per tablespoon), so excessive amounts can contribute to weight gain. Allergy is rare; people with latex allergy may occasionally cross-react to avocado.

Who should be cautious

Generally safe in pregnancy and lactation. Use caution if you have a known avocado allergy. People watching calorie intake should account for the oil's calorie density.

Interactions

No significant drug interactions are documented for culinary use. Theoretical interaction with warfarin from vitamin K, but content is very low.

Food sources

Avocado oil

Amount
1 tbsp (14g) - 124 kcal, 14g fat
%DV
—

Whole avocado

Amount
1 medium avocado - ~21g fat
%DV
—

Frequently asked questions

Is avocado oil better than olive oil?⌄

Both are excellent monounsaturated fats with strong health profiles. Avocado oil has a higher smoke point for high-heat cooking; extra virgin olive oil has more polyphenols. Many people use both.

Are avocado oil products adulterated?⌄

Independent testing studies have found that some commercial avocado oils are diluted with cheaper oils or are not what the label claims. Buy from reputable brands with third-party testing or look for certifications.

References

Avocado Oil on Wikidata — Wikidata link

Avocado Oil on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Avocado Oil (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.