1. Avocado Oil Facts
2. Types of Avocado Oil
3. Avocado Oil Nutritional Value
4. Avocado Oil Health Benefits
History and Origin
Avocado Oil ( Nutritional value )
Nutritional Value per 14 g -1 Tablespoon
Oil, avocado
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
124
|
6.2%
|
|
Protein
|
g
|
0.00
|
|
|
Total lipid (fat)
|
g
|
14.00
|
21.5%
|
|
Carbohydrate, by difference
|
g
|
0.00
|
|
|
Fiber, total dietary
|
g
|
0.0
|
|
|
Total Sugars
|
g
|
0.00
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
0
|
|
|
Iron, Fe
|
mg
|
0.00
|
|
|
Magnesium, Mg
|
mg
|
0
|
|
|
Phosphorus, P
|
mg
|
0
|
|
|
Potassium, K
|
mg
|
0
|
|
|
Sodium, Na
|
mg
|
0
|
|
|
Zinc, Zn
|
mg
|
0.00
|
|
|
Copper, Cu
|
mg
|
0.000
|
|
|
Selenium, Se
|
mcg
|
0.0
|
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
|
|
Thiamin (B-1)
|
mg
|
0.000
|
|
|
Riboflavin (B-2)
|
mg
|
0.000
|
|
|
Niacin (B-3)
|
mg
|
0.000
|
|
|
Pantothenic acid (B-5)
|
mg
|
0.000
|
|
|
Vitamin (B-6)
|
mg
|
0.000
|
|
|
Folate (B-9)
|
mcg
|
0
|
|
|
Vitamin (B-12)
|
mcg
|
0.00
|
|
|
Vitamin A, RAE (retinol)
|
mcg
|
0
|
|
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
1.618
|
8%
|
|
Monounsaturated Fatty Acids
|
g
|
9.878
|
|
|
Polyunsaturated Fatty Acids
|
g
|
1.888
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: Nutrient Database – USDA (United States Department of Agriculture)
|
|
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
|
Avocado Oil Nutritional Value
Avocado oil is a nutrient-dense, heart-healthy fat packed with oleic acid, antioxidants like lutein, and vitamins A, D, and E. It reduces cholesterol, lowers blood pressure, improves skin hydration, and aids nutrient absorption, while its high smoke point makes it ideal for cooking.
For maximum health benefits, it is recommended to use cold-pressed, unrefined avocado oil.
- IMPROVES HEART HEALTH
Avocado oil improves heart health primarily through its high concentration (nearly 70%) of monounsaturated omega-9 fat, specifically oleic acid, which helps lower LDL ("bad") cholesterol and reduce blood pressure. It also boosts heart health by reducing triglyceride levels, improving lipid profiles, and fighting inflammation, making it a highly effective, heat-stable alternative to saturated fats. - REDUCES INFLAMMATION
Avocado oil is a potent anti-inflammatory agent rich in monounsaturated fats (specifically oleic acid), vitamin E, and phytosterols, which help reduce body-wide inflammation, alleviate arthritis, and lower C-reactive protein (CRP). Its high smoke point makes it ideal for healthy, high-heat cooking to reduce chronic disease risk. - PROMOTES EYE HEALTH
Avocado oil is considered a "superfood" for eye health, primarily due to its high concentration of lutein and zeaxanthin. These carotenoid antioxidants are essential for maintaining eye health as you age. - SUPPORTS WEIGHT MANAGEMENT
Avocado oil supports weight management primarily through its high concentration of monounsaturated fats (specifically oleic acid) and fiber, which increase satiety, reduce appetite, and boost metabolism. Its ability to modulate fat burning and reduce abdominal fat makes it a functional, nutrient-dense addition to a healthy diet, aiding in both caloric efficiency and, potentially, long-term weight control.
- BOOSTS NUTRIENT ABSORPTION
Avocado oil boosts nutrient absorption by providing high levels of monounsaturated fats that act as carriers for fat-soluble vitamins and antioxidants like carotenoids, increasing their bioavailability in the body. It specifically enhances the absorption of nutrients from other foods when added to salads, dressings, or as a cooking oil. - ENHANCES SKIN HEALTH AND HEALING
Avocado oil enhances skin health and healing through its rich composition of essential fatty acids, vitamins, and antioxidants. It deeply hydrates, nourishes, and protects the skin barrier while boosting collagen synthesis, which accelerates wound healing, reduces inflammation, and combats skin damage from UV rays and aging. - PROTECTS AGAINST GUM DISEASE
Avocado oil offers several evidence-based health benefits, with specific research indicating its potential to prevent and manage gum disease. Studies have shown that extracts from avocado oil can block a specific protein (IL1B) that causes inflammation, tissue destruction, and bone loss in the gums. - RELIEVES ARTHRITIS SYMPTOMS
Avocado oil is widely recognized for its health benefits, particularly in managing arthritis, thanks to its high concentration of anti-inflammatory compounds. While consuming the oil can contribute to overall joint health, studies frequently highlight Avocado/Soybean Unsaponifiables (ASU)—a specific extract derived from the oil—as a potent remedy for osteoarthritis.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – FDA U.S. Food and Drug Administration
Improves heart health - Avocado oil improves heart health primarily through its high concentration (nearly 70%) of monounsaturated omega-9 fat, specifically oleic acid, which helps lower LDL ("bad") cholesterol and reduce blood pressure. It also boosts heart health by reducing triglyceride levels, improving lipid profiles, and fighting inflammation, making it a highly effective, heat-stable alternative to saturated fats.
Reduces inflammation - Avocado oil is a potent anti-inflammatory agent rich in monounsaturated fats (specifically oleic acid), vitamin E, and phytosterols, which help reduce body-wide inflammation, alleviate arthritis, and lower C-reactive protein (CRP). Its high smoke point makes it ideal for healthy, high-heat cooking to reduce chronic disease risk.
Boosts nutrient absorption - Avocado oil boosts nutrient absorption by providing high levels of monounsaturated fats that act as carriers for fat-soluble vitamins (A, D, E, K) and antioxidants like carotenoids, increasing their bioavailability in the body. It specifically enhances the absorption of nutrients from other foods when added to salads, dressings, or as a cooking oil.
Promotes eye health - Avocado oil is considered a "superfood" for eye health, primarily due to its high concentration of lutein and zeaxanthin. These carotenoid antioxidants are essential for maintaining eye health as you age.
Relieves arthritis symptoms - Avocado oil is widely recognized for its health benefits, particularly in managing arthritis, thanks to its high concentration of anti-inflammatory compounds. While consuming the oil can contribute to overall joint health, studies frequently highlight Avocado/Soybean Unsaponifiables (ASU)—a specific extract derived from the oil—as a potent remedy for osteoarthritis.
Enhances skin health and healing - Avocado oil enhances skin health and healing through its rich composition of essential fatty acids, vitamins A, D, and E, and antioxidants. It deeply hydrates, nourishes, and protects the skin barrier while boosting collagen synthesis, which accelerates wound healing, reduces inflammation, and combats skin damage from UV rays and aging.
Supports weight management - Avocado oil supports weight management primarily through its high concentration of monounsaturated fats (specifically oleic acid) and fiber, which increase satiety, reduce appetite, and boost metabolism. Its ability to modulate fat burning and reduce abdominal fat makes it a functional, nutrient-dense addition to a healthy diet, aiding in both caloric efficiency and, potentially, long-term weight control.
Protects against gum disease - Avocado oil offers several evidence-based health benefits, with specific research indicating its potential to prevent and manage gum disease (periodontal disease). Studies have shown that extracts from avocado oil can block a specific protein (IL1B) that causes inflammation, tissue destruction, and bone loss in the gums.