How healthy is avocado oil?
Is avocado oil healthy? Yes, as a cooking oil, in measured amounts. Avocado oil scores 11/100 on the HowHealthyIs Score: 100 g provides 884 kcal. Avocado oil is mostly monounsaturated fat, similar to olive oil, with a high smoke point. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Avocado oil ranks higher than 11% of them.
Counts in favor (% daily value per 100 kcal)
- Protein0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
- Calcium0%
- Iron0%
- Potassium0%
- Magnesium0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 0 minus 7 = -7. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in avocado oil?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 884 kcal | 124 kcal | |
| Protein | 0 g | 0 g | 0% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 100 g | 14 g | 18% |
| Saturated fat | 12 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 0 mg | 0 mg | 0% |
| Iron | 0 mg | 0 mg | 0% |
| Potassium | 0 mg | 0 mg | 0% |
| Magnesium | 0 mg | 0 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Oil, avocado" (FDC 173573). Values rounded.
Why is avocado oil good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- High-heat cooking
- Dressings
What should you watch out for?
- Pure fat and pricey; some products have been found to be mislabeled or blended.
Which oils, sweets and spreads score higher?
Other oils, sweets and spreads with more nutrition per calorie. Variety matters more than picking one winner.