Avocado Oil
Overview
Avocado oil is a monounsaturated-fat culinary oil (chiefly oleic acid) used for cooking and dressings where a neutral-to-mild flavoured MUFA source is desired [1]. Like other unsaturated fats, it supports micelle and chylomicron formation for fat-soluble nutrients consumed in the same meal [2].
Within the BRAIN Diet framework, avocado oil is a practical fat vehicle for carotenoid-rich salads and vegetables; fat quality and food matrix still matter more than isolated oil intake alone [1].
Key Nutritional Highlights
- High oleic acid content; monounsaturated fats feature in cardiometabolic dietary guidance [1].
- Improves carotenoid and fat-soluble nutrient absorption when paired with vegetables [2].
- Refined oil — prefer whole avocado when fibre and potassium are also targets.
- Use as a cooking/dressing fat in moderation within overall fat-quality patterns [1].
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 | — |
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
[1] Use as a cooking/dressing fat in moderation within overall fat-quality patterns. Schwingshackl & Hoffmann 2014. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies
[2] Improves carotenoid and fat-soluble nutrient absorption when paired with vegetables. Kindel & Lee 2010. The mechanism of the formation and secretion of chylomicrons