Avocados are everywhere: on your toast and in your smoothies, sandwiches and salads. To get even more avocado in your life, try its trendy cousin, avocado oil.
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Registered dietitian Julia Zumpano, RD, offers some expert advice on why you should give avocado oil a try and how to use it in the kitchen.
How healthy is avocado oil?
Avocado oil, just like avocados, is a good source of several key nutrients, Zumpano says. Its nutritional content is similar to olive oil, which is often regarded as the healthiest oil.
“Nutritionally, avocado oil is one of the best oils for you,” states Zumpano. “It also has unique properties that make it an excellent choice for cooking.”
Is avocado a seed oil?
Avocado oil isn’t a seed oil. It’s made from the creamy green flesh of the avocado fruit. Why is that important?
“Seed oils are made from the seeds of plants, such as corn, sunflowers and peanuts, and are highly processed,” Zumpano explains. “They have little nutritional value and high levels of omega-6 fatty acids — a type of unsaturated fat. Having too many omega-6s in your diet can cause inflammation in your body.”
But avocado oil doesn’t fall into this category.
Avocado oil nutrition facts
Avocado oil has a healthy balance of fats. One tablespoon contains:
- 124 calories
- 10 grams monounsaturated fat
- 2 grams polyunsaturated fat
- 2 grams saturated fat
Benefits of avocado oil
The nutrients in avocado oil have some potential health benefits:
Improves blood pressure
Monounsaturated fats are good fats that can improve your health.
“That’s why the American Heart Association recommends replacing foods high in saturated fats with those containing monounsaturated fats whenever possible,” Zumpano maintains. “Around 70% of the total fat in avocado oil is monounsaturated, so it hits the mark.”
One important type of monounsaturated fat in avocado oil is oleic acid — which is thought to lower blood pressure. In fact, an animal study found that avocado oil lowers blood pressure as much as a common blood pressure medication.
Monounsaturated fats have other health benefits, too. They reduce bad cholesterol (LDL) and help control blood sugar, lowering your risk of heart disease and diabetes.
Boasts a good amount of vitamin E
Avocado oil has important antioxidants, which counteract free radicals in your body to protect you from disease. Vitamin E is one of the main antioxidants in avocado oil, Zumpano says.
Skin products often contain vitamin E to moisturize your skin and protect it against sun damage. Consuming vitamin E can also improve skin health from the inside out.
Other potential benefits of vitamin E include:
- Better eye health
- Improved immune function
- Reduced cancer risk
Contains other vital antioxidants
Avocado oil has other compounds with antioxidant properties, including:
- Lutein, which lowers bad cholesterol and improves eye, skin and brain health
- Phytosterol, which also helps lower bad cholesterol
Cooking with avocado oil
Avocado oil is a wonderful, healthy substitute for butter and seed oils.
“It has a milder taste than olive oil and is a little buttery or nutty,” Zumpano notes. “Depending on your preferences, you can use it in any hot or cold food preparation. It also works well in baked goods such as healthier chocolate chip cookies.”
The most distinctive quality of avocado oil, compared with olive oil, is its high smoke point. This means you can use it at higher temperatures before it burns. Try it next time you’re cooking with high heat, such as roasting, grilling or pan-frying.
For the most health benefits, look for unrefined, cold-pressed avocado oil. Although avocado oil is very heat stable, processing may affect the levels of protective antioxidants.
Are there any drawbacks to avocado oil?
Overall, avocado oil is healthy — but it’s still a calorie-rich oil. Eating too much avocado or avocado oil can put you over your recommended calorie intake. Like any food, it’s best in moderation.
So, is it OK to have avocado oil every day? Zumpano says yes.
“Fats play an essential role in health, and they’re not something to fear,” Zumpano clarifies. “As we’ve seen with the Mediterranean diet, a significant percentage of daily calories can come from fat without negative effects. That’s true as long as you choose healthy fats, like avocado oil.”
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