Avocado Oil
Resources > Food > Cooking Oils > Vegetable Oils > Avocado Oil

Are you a Smart Kitchen™ Chef?

Try it FREE or take a TOUR to explore Smart Kitchen!
+ -

Avocado Oil has a vibrant green color and nutty taste.


The average avocado contains 10-20% oil. Avocado Oil is pressed by crushing the meat of the avocado (without the mildly toxic pit). Water is added to the pulp and the oil floats to the surface and can be separated.

Hot water, chemical and mechanical methods can be used to increase yields, with attendant reductions in product quality and shelf stability.


When purchasing Avocado Oil, check these items first.

1. Best by Date. Look at the bottles "Best Buy Date." Most Avocado Oils should have a shelf life of at least two years. How far away is the expiration of that period on the bottle you are considering? Better products may even have a "Date of Harvest." Do the math and find the freshest bottle. 

2. Country of Origin.  Does the bottle have a tag naming the Mill and country where the product was grown? Proud manufacturers trumpet their credentials. Less proud manufacturers play games. By the way, "Packed in Italy" or "Bottled in Italy" may not mean that the olives were grown in Italy, or that they were pressed in Italy. It only means that the bottles were filled there.   

3. Acidity. Look at the nutrition label and seek out brands with the lowest amount of acid. 

4. Dark Bottle. Most Oils that we have seen come in a clear glass bottle to show off the lighter color of the oil. Darker glass would be better because these light oils are still subject to being broken down by the sun or light in general. Dark glass helps prevent the problem.


Oxygen, heat, light and time cause Avocado Oil to Oxidize and become Rancid.

Avocado Oil should be tightly capped and kept in a cool dark place. Monosaturated Oils are less susceptible to going rancid than Polyunsaturated Oils, due to temperature. Light is still a risk though, so dark colored bottles are helpful in protecting the Avocado Oil from light which will cause them to break down.  

If you do refrigerate your Avocado Oil it may become semi-solid in the cold. Just let it sit for 15-20 minutes at room temperature and it will return to liquid form. Avocado Oil should keep 6 months to 1 year, in the refrigerator.

If over time, your oil gets “sticky” or has off flavors dispose of it. It has gone bad.

Culinary Uses

Avocado Oil is useful for High Heat. It has a Smoke Point of 490-520° F (254-271° C), Flash Point of 600° F (315° C) and a Fire Point of 700° F (371° C).

Avocado Oil is used for Pan Frying, Sautéing, as a Salad Oil and Dipping Oil.

Portion Size

Allow 1-2 T of Avocado Oil for cooking.

Nutritional Value USDA
Amount Per 100g
Calories 884
%Daily Value*
Total Fat 100g
Saturated Fat 11g
Polyunsaturated Fat 13g
Monounsaturated Fat 70g
Cholesterol 0mg
Sodium 0mg
Potassium 0mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 0g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Avocado Oil is a monounsaturated oil, with 12% Saturated Fat, 74% Monounsaturated Fat, and 14% Polyunsaturated Fat and is rich in Antioxidants, A, E, and D vitamins, Potassium and Beta Sitosterol (which is thought to lower cholesterol).

Gluten Free


Low Fat


Low Calorie