Calories in Avocado Oil: Nutritional facts for Avocado Oil Types

A 100g serving of Avocado Oil provides 884 calories, while a 100g serving of Cold-Pressed Avocado Oil supplies 884 calories.

One kilogram (1000g) of Avocado Oil supplies 8840 calories, whereas one kilogram (1000g) of Cold-Pressed Avocado Oil provides 8840 calories.

A single tablespoon of Avocado Oil (14g) contains 124 calories, while a single teaspoon of Avocado Oil (4.5g) provides 40 calories. Commercial brands offer consistent energy values, as a serving of Chosen Foods 100% Pure Avocado Oil (14g) contains 120 calories. A serving of BetterBody Foods Refined Avocado Oil (14g) provides 120 calories, whereas a serving of Primal Kitchen Avocado Oil (14g) supplies 124 calories.

Avocado oil functions as a rich source of oleic acid and bioactive compounds, supporting physiological systems through inflammation reduction and enhanced nutrient bioavailability. The high concentration of lutein and monounsaturated fats aids in tissue maintenance. 

• Enhances Nutrient Absorption: The lipid matrix acts as a necessary carrier for fat-soluble carotenoids, ensuring the body utilizes these micronutrients effectively. A study by Unlu, N. Z., et al. (2005), "Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil," demonstrated that adding the oil to vegetables significantly increases the absorption of alpha-carotene, beta-carotene, and lutein.
• Accelerates Wound Healing: Essential fatty acids and oleic acid promote collagen synthesis and reduce inflammatory cells at injury sites. Research by de Oliveira, A. P., et al. (2013), "Effect of semisolid formulation of persea americana mill (avocado) oil on wound healing in rats," established that topical application leads to faster tissue repair and re-epithelialization.
• Improves Cardiovascular Profiles: The abundance of monounsaturated fats modulates cholesterol levels by lowering LDL and maintaining HDL. A study by Alvizouri-Muñoz, M., et al. (1992), "Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels," confirmed that substitution of other fats with avocado lipids results in a significant decrease in total cholesterol and triglycerides.

Avocado oil poses risks regarding caloric excess and specific allergic cross-reactions when consumed without restriction. Nutritionists advise limiting intake to one teaspoon per day (4.5g) and choosing vegetable broth or water as a zero-calorie cooking medium to mitigate potential weight gain. The table below shows potential negative health implications of avocado oil consumption.

• Increases Caloric Load: The extreme energy density leads to rapid weight gain if not accounted for in daily totals. A study by Swinburn, B. A., et al. (2009), "Increased food energy supply is more than sufficient to explain the US epidemic of obesity," identified high-energy-density fats as primary drivers of surplus caloric intake.
• Triggers Allergic Reactions: Individuals with latex allergies often experience cross-reactivity to avocado proteins, a condition known as latex-fruit syndrome. Research by Brehler, R., et al. (1997), "Latex-fruit syndrome: frequency of cross-reacting IgE antibodies," highlighted that a significant percentage of latex-allergic patients demonstrate hypersensitivity to avocado antigens.
• Promotes Inflammation: Excessive consumption of omega-6 fatty acids, found in moderate amounts in the oil, creates an imbalance with omega-3s if not monitored. Research by Simopoulos, A. P. (2002), "The importance of the ratio of omega-6/omega-3 essential fatty acids," noted that a skewed fatty acid ratio contributes to the pathogenesis of chronic inflammatory diseases.

Yes, avocado oils are good for health because the fat provides essential monounsaturated fatty acids and unsaponifiables that support cardiovascular stability, joint mobility, and ocular function. Cardiovascular health benefits from the presence of beta-sitosterol which competes with cholesterol for absorption as explored by Alvizouri-Muñoz, M., et al. (1992), "Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels." Joint mobility strengthens through the action of avocado-soybean unsaponifiables (ASU) which reduce osteoarthritis symptoms as confirmed by Maheu, E., et al. (1998), "Symptomatic efficacy of avocado-soybean unsaponifiables (ASU) in osteoarthritis (OA) patients: a meta-analysis of randomized clinical trials." Ocular function improves due to the efficient delivery of lutein which protects against macular degeneration as detailed in the study by Unlu, N. Z., et al. (2005), "Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil."

Energy values in avocado oil remain consistent across pure varieties as the fat content stays stable regardless of the extraction method. Extra Virgin Avocado Oil and Refined Avocado Oil contain identical energy loads per 100g due to the 100% lipid composition. Infused Avocado Oil offers a matching profile as the addition of garlic or herbs does not displace a measurable volume of pure fat. Avocado Oil Blends provide the same caloric density per serving because the sunflower or canola oils used as fillers carry the same 9 calories per gram as the avocado fat.

Culinary professionals recommend measuring the exact volume of the avocado oil prior to heating to ensure accuracy in caloric tracking. A standard tablespoon of avocado oil holds roughly 14 grams of fat, equating to 124 calories, regardless of whether the oil coats a pan or enters a marinade. Weighing the bottle before and after dispensing provides the most precise measurement, as volume varies slightly with temperature. Subtracting the weight of any oil remaining in the pan after cooking refines the calculation, though assuming full absorption remains the safest approach for dietary management.

No, avocado oil is not low in calories because the product consists of 100% pure fat with an energy density of 9 calories per gram. A single tablespoon contains 124 calories, matching the caloric load of olive oil, butter, and lard. The "healthy" designation refers to the quality of monounsaturated fats and the presence of beta-sitosterol rather than a reduction in energy content. Consuming the ingredient in excess leads to the same weight gain risks associated with other dietary fats.

The extraction of oil from the avocado fruit represents a relatively modern culinary development compared to ancient fats like olive or sesame oil. Indigenous peoples of Mexico and Central America cultivated the avocado (Persea americana) as early as 5000 BC, utilizing the flesh for sustenance, but large-scale oil production did not emerge until the late 20th century. New Zealand and Mexico pioneered the cold-press extraction method in the late 1990s to create a product that retained the emerald green color and nutrient profile of the raw fruit. The product gained global prominence in the early 2000s as research highlighted the high smoke point and cardiovascular benefits, positioning the ingredient as a versatile alternative to traditional cooking fats.