Healthy fats
Avocado oil
Nutrition facts
Serving: 1 tbsp (14 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Protein | 0 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Fat | 14 g | 19 % |
| Saturated fat | 1.6 g | 8 % |
| Sodium | 0 mg | 0 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- None of the avocado's potassium or fibre makes it into the oil: it is 100% fat, about 125 calories per tablespoon.
- Its profile resembles olive oil: about 70% monounsaturated fat, 13% polyunsaturated and 12% saturated.
Preparation
Refined oil handles high-temperature cooking; cold-pressed, unrefined oil, green with a pronounced taste, smokes at a lower temperature and is kept for dressings and gentle cooking. Store it away from light and heat: the oil goes rancid over time, and the label will not tell you.
Sources
- Oil, avocado
- USDA FoodData Central, SR Legacy
- Unlu et al., 2005, Journal of Nutrition, carotenoid absorption from a salad and a salsa with avocado or avocado oil
- Green and Wang, 2020, Food Control, quality and purity of avocado oils sold in the United States
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.