Avocado Oil
Overview
Avocado oil provides monounsaturated fats (MUFA), vitamin E, and lutein, suitable for cooking and supporting carotenoid absorption. Avocado / Avocado Oil provides MUFAs (oleic), vitamin E, lutein, fibre, and glutathione, and replacing industrial seed oils with more stable options like olive oil, ghee, or avocado oil is recommended.
Food Context
Synergies
- Part of stable cooking fat strategy
- Pair with carotenoid-rich vegetables
Preparation
- Suitable for cooking (higher smoke point than olive oil)
- Supports MUFA intake
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 800 kcal | — |
| Protein | 0 g | — |
| Total fat | 93.3 g | — |
| Saturated fat | 13.3 g | — |
| Carbohydrates | 0 g | — |
Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).
Data provenance (core / micronutrient panel): USDA FoodData Central, AVOCADO OIL, FDC ID 1857558, API, per 100 g edible portion, last checked 2026-03-14
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
2 substances in this food
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
References
- Avocado / Avocado Oil: MUFAs (oleic), vitamin E, lutein, fibre, glutathione
- Replacing industrial seed oils with more stable options like olive oil, ghee, or avocado oil