Oil, avocado
FDC 173573tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 26 · +4 vs Fats & oils medianAvocado oil scores 26 of 100, a Low band result ranking 24th of 60 in Fats & oils, just above the category median of 22. Like the other oils here, it has no standout percent-DV nutrients in this dataset, since it is essentially all fat at 884 calories per 100 g.
Its main culinary draw is a high smoke point, which makes it a common choice for searing, roasting or high-heat sauteing where more delicate oils would break down. The honest caveat is that it is still concentrated fat, with saturated fat high at 11.6 g per 100 g, so portioning by the tablespoon rather than the glug still matters.
See how this score is calculated, build a plate around oil, avocado, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 12 g | 58% |
| Cholesterol | - | |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | - | |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173573Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, mustardDensity 26 vs 26Oil, flaxseed, cold pressedDensity 27 vs 26Oil, walnutDensity 27 vs 26Original analysis by NutriVerdict
In the kitchen and how to use it
Avocado oil has a mild, slightly buttery flavor and a high smoke point, which makes it one of the more versatile cooking oils, suited to searing steaks, roasting vegetables, stir-frying, and grilling, as well as raw uses like drizzling over salads or blending into dressings and dips. Its neutral-to-mild taste means it doesn't compete with other flavors the way a strong olive or sesame oil might, which is why it's often chosen for high-heat cooking or as a base for mayonnaise-style sauces.
Avocado oil keeps well in a cool, dark pantry for a long stretch, though refrigeration can extend its shelf life further once opened; either way, keeping it away from direct sunlight and heat preserves its flavor. At 884 calories per 100 g and 14 g of fat per tablespoon, it's used the way any cooking oil is, by the tablespoon to sear, roast, or dress food rather than as a food eaten on its own.
Frequently asked questions about oil, avocado
How many calories are in avocado oil?
Avocado oil has 884 calories per 100 g, or about 124 calories per 14 g tablespoon.
Can avocado oil be used for high-heat cooking?
Yes, its high smoke point makes it well suited to searing, roasting, and stir-frying, in addition to raw uses like salad dressings.
How should avocado oil be stored?
Keep it in a cool, dark spot away from heat and light, and consider refrigerating it after opening to extend freshness.