Oils & Sweeteners
Avocado Oil
Overview
Why use avocado oil?
Avocado oil is pure fat, so it works as a cooking and dressing fat rather than a source of vitamins or minerals. Its value is in the kind of fat it delivers: of the 100 g of fat per 100 g of oil, only 11.56 g is saturated, leaving most of it unsaturated.
Good to know: Like all oils it is calorie-dense at 884 kcal per 100 g, so measure rather than free-pour if you are watching intake.
Mostly unsaturated fat
With 100 g of fat per 100 g and just 11.56 g of it saturated, the bulk is unsaturated fat, the type linked to better cholesterol patterns.
Helps absorb vitamins
Fat-soluble vitamins A, D, E and K need dietary fat to be absorbed, so a drizzle over vegetables or salad helps your body take them up.
Modest saturated fat per spoon
One tablespoon (14 g) carries 1.62 g of saturated fat, about 8% of the Daily Value, leaving room for other foods in the day.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in avocado oil?
Calories
884kcal
Protein
0g
Carbs
0g
Fat
100g
Fiber
0g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Avocado Oil vs Olive Oil
| Nutrient | Avocado Oil | Olive Oil |
|---|---|---|
| Calories | 884 kcal | 884 kcal |
| Fat | 100 g | 100 g |
| Saturated fat | 12 g | 14 g |
| Calcium | 0 mg | 1 mg |
| Iron | 0 mg | 0.56 mg |
| Potassium | 0 mg | 1 mg |
| Vitamin E | — | 14 mg |
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Source: USDA FoodData Central, “Oil, avocado” (SR Legacy, FDC ID 173573).View the USDA record ↗ (opens in a new tab).