Avocado Oil (Persea americana)

Active Compounds

Fatty acid profile. Avocado oil is approximately 68% oleic acid (18:1 n-9), a monounsaturated omega-9 fatty acid also predominant in extra virgin olive oil (USDA FoodData Central). The remainder comprises roughly 11% palmitic acid (16:0, saturated), 12% linoleic acid (18:2 n-6, polyunsaturated), and smaller fractions of alpha-linolenic acid (18:3 n-3), palmitoleic acid (16:1), and stearic acid (18:0).

Lutein and zeaxanthin. Cold-pressed avocado oil contains measurable quantities of lutein, a xanthophyll carotenoid concentrated in the macular region of the human retina. Carotenoid and chlorophyll content varies with fruit maturity, cultivar, and extraction method (Flores et al., 2019). Avocado oil’s main documented role with lutein is as a carrier: in a small feeding study, adding it to a salad increased absorption of the salad’s own lutein and other carotenoids (see Evidence section).

Vitamin E (tocopherols). Cold-pressed avocado oil supplies alpha-tocopherol, the form of vitamin E most bioavailable to humans. Reported alpha-tocopherol values span roughly 8–19 mg per 100 g oil (Aktar & Adal, 2019), varying with cultivar and extraction, and refining substantially reduces this fraction. In a direct comparison, avocado oil contained less vitamin E than olive oil (24.5 vs. 35.5 mg/100 g; Berasategi et al., 2012).

Chlorophylls and phytosterols. The characteristic green color of unrefined avocado oil derives from pheophytin a and b (chlorophyll degradation products). Beta-sitosterol is the dominant phytosterol. One analysis measured about 340 mg total phytosterols per 100 g, higher than the olive oil it was compared with (about 228 mg/100 g; Berasategi et al., 2012). A tablespoon therefore supplies roughly 50 mg, well below the gram-level intakes used in cholesterol-lowering phytosterol trials.

Persenones. Persenone A and B are unusual lipid compounds isolated from avocado fruit that suppressed nitric oxide and superoxide generation in cell-culture models (Kim et al., 2000); how much reaches the oil, and whether they act in humans, has not been established.

Avocado Oil vs Olive Oil

The two oils are closer than marketing suggests: both are mostly oleic acid and both suit everyday cooking. The practical differences are heat tolerance, minor compounds and the depth of the research.

Fat profile: about 68% oleic acid in avocado oil (USDA) and about 71% in olive oil, with similar shares of saturated and polyunsaturated fat.

Heat: avocado oil’s smoke point is generally reported above 250 °C. Extra virgin olive oil has no single agreed figure, but it held up well in heating tests described in the extra virgin olive oil entry.

Vitamin E and phytosterols: in one analysis, avocado oil had less vitamin E (24.5 vs. 35.5 mg/100 g) but more phytosterols (about 340 vs. 228 mg/100 g) than olive oil (Berasategi et al., 2012).

Polyphenols and evidence: extra virgin olive oil carries oleocanthal and hydroxytyrosol and has large outcome trials such as PREDIMED behind it. Avocado oil has no comparable polyphenol standard and has been tested in people far less.

Evidence for Purported Benefits

Typical Use and Culinary Applications

Photo: Itineranttrader, public domain, via Wikimedia Commons

Smoke point and heat stability. Avocado oil’s smoke point is generally reported above 250 °C (Aktar & Adal, 2019), though the figure for any given bottle depends on refining and free fatty acid content. This makes it a common choice for searing, stir-frying, roasting, and grilling, although all oils oxidize to some degree under prolonged high heat.

Raw and finishing use. The mild, buttery flavor of cold-pressed avocado oil makes it suitable for salad dressings, dips, and drizzling over finished dishes, applications in which its carotenoid and vitamin E content is fully preserved.

Emulsification. Avocado oil’s mild flavor suits emulsified preparations such as homemade mayonnaise and vinaigrettes, where the egg yolk or mustard provides the emulsifier.

Typical serving size. One tablespoon (~14 g) provides approximately 124 kcal, 14 g total fat (10 g MUFA), 0 g carbohydrate, and 0 g protein (USDA FoodData Central). Caloric density is high and should be accounted for in energy-controlled diets.

Storage. Store in a dark glass bottle away from heat and light; refrigeration extends shelf life but may cause slight cloudiness (reversible at room temperature).

Our superfood salad recipe puts the carotenoid-absorption finding to practical use by pairing leafy greens with a fat-based dressing.

Product Selection Criteria

Cold-pressed / extra virgin designation. Look for “cold-pressed” or “extra virgin” on the label. These terms are meant to indicate mechanical extraction without chemical solvents or high heat, which preserves more chlorophylls and vitamin E, but the U.S. has no enforceable standard for avocado oil grades, so the label alone does not guarantee it (Green & Wang, 2020). The oil should appear distinctly green and have a mild grassy or buttery aroma — highly refined avocado oil is pale yellow and nearly flavorless, indicating significant processing.

Polyphenol / antioxidant content. Unlike olive oil, avocado oil does not yet have a standardized polyphenol testing or labeling protocol. Seek producers who publish third-party analysis data for fatty acid profile and antioxidant content.

Country of origin and harvest date. Major avocado oil producers include New Zealand, Mexico, the United States, South Africa, and Chile (Flores et al., 2019). Fresher oil has higher antioxidant content; look for a harvest or press date rather than only a “best by” date.

Packaging. Dark glass bottles or opaque containers are preferable to clear plastic, which allows light-induced oxidative degradation.

Avoid adulterated products. A 2020 UC Davis study of avocado oils sold in the U.S. (Green & Wang, 2020) found that most samples were oxidized before their expiration date, and three (two labeled “extra virgin”) were nearly pure soybean oil. Third-party certification or verified authenticity testing is advisable.

Frequently Asked Questions