Know2eat

Avocado oil

Persea americana

Also known as Alligator pear oil

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Oil pressed from the flesh rather than the seed of the avocado, dominated by monounsaturated fat and stable at high cooking temperatures. Product quality is highly variable, and independent testing has repeatedly found bottles labelled extra virgin to be oxidised or blended with other oils.

Heart HealthEye Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Limited evidence

Evidence is limited. Substituting monounsaturated-rich oils for saturated fat lowers LDL, but trials using avocado oil specifically are few, and most of the avocado literature concerns the whole fruit rather than the oil.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Macular health

Eye Health
Limited evidence

Has been studied as a fat source improving absorption of carotenoids from a salad eaten alongside it, an effect demonstrated with avocado and with other added fats. Direct evidence for the oil and eye outcomes is minimal.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Cardiovascular risk markers

Heart Health
Insufficient evidence

There is not yet a dependable body of human research on avocado oil and cardiovascular outcomes. Marketing frequently borrows the olive oil evidence, which is not transferable given the very different phenolic content.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Avocado oil

Ask about Avocado oil

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories884 kcal44%
Protein0 g0%
Total fat100 g128%
Carbohydrate0 g0%
Fibre0 g0%
Water0 g—
Fats
Saturated fat11.6 g58%
Monounsaturated fat70.6 g—
Polyunsaturated fat13.5 g—
Linoleic acid (omega-6)12.5 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0 mg0%
Riboflavin (B2)0 mg0%
Niacin (B3)0 mg0%
Pantothenic acid (B5)0 mg0%
Vitamin B60 mg0%
Folate0 µg0%
Vitamin B120 µg0%
Minerals
Calcium0 mg0%
Iron0 mg0%
Magnesium0 mg0%
Phosphorus0 mg0%
Potassium0 mg0%
Sodium0 mg0%
Zinc0 mg0%
Copper0 mg0%
Manganese0 mg0%
Selenium0 µg0%
Other measured compounds
Ash0 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Oil, avocado (USDA FoodData Central, FDC ID 173573).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • friedPreserves oil stability

    The high monounsaturated content and high smoke point of refined avocado oil make it comparatively stable for searing and high-heat cooking. Unrefined avocado oil has a lower smoke point and behaves more like extra virgin olive oil.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Widespread mislabelling

    Independent laboratory surveys have found a large share of retail avocado oils to be rancid before the best-before date or diluted with cheaper oils. Because there is no enforced grading standard, the label tells you less than it does for olive oil.

  • Worth knowing

    Energy density

    Like all pressed oils it is essentially pure fat, and marketing as a health oil does not change the calorie arithmetic.

  • Allergy

    Latex-fruit syndrome

    People with latex allergy sometimes react to avocado through cross-reactive proteins. The refined oil contains little protein, so reactions to the oil itself are unlikely but have been reported for unrefined products.