FoodScore
0/ 100
Decentfruit· 100 g

Avocado Oil

Avocado oil scores 55/100, a decent rating, primarily due to its favorable fat profile which contributes positively to its overall nutritional assessment.

  • Avocado oil is minimally processed, classified as NOVA 1, making it a whole food ingredient.
  • It contains 100g of total fat per 100g, with a relatively low 11.56g of saturated fat.
  • The oil provides no protein, fiber, or essential micronutrients like potassium or calcium.
  • It has zero added sugar and zero sodium, which is beneficial for dietary health.
  • Avocado oil's healthy fat profile earns a +10 bonus on its FoodScore.
  • Scores -7 points above the fruit category average (62/100 across 69 foods).
Fiber
0g
0% of Daily Value
Protein
0g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (11.6g)-15

Why it scores 55

Avocado oil achieves a FoodScore of 55 out of 100, placing it in the decent category. This score is largely influenced by its fat composition. The oil receives a significant bonus of +10 points for its healthy fat profile, particularly its low saturated fat content relative to its total fat. Despite being 100% fat, only 11.56g per 100g is saturated fat, which is favorable compared to other cooking oils. Additionally, it earns another +10 bonus for being a minimally processed whole food, classified as NOVA 1, meaning it retains its natural integrity with minimal alteration. However, a penalty of -15 points is applied due to its saturated fat content of 11.56g, as dietary guidelines recommend limiting intake. The absence of protein, fiber, and most micronutrients means it doesn't gain points in those areas. To achieve a higher score, avocado oil would need to either have an even lower saturated fat content or be a source of beneficial micronutrients, neither of which are characteristic of pure oils.

Health benefits

What the nutrients in avocado oil actually do for you, grounded in established dietary science.

Supports Heart Health

Avocado oil is recognized for its favorable fat composition, which can contribute to heart health. It contains 11.56g of saturated fat per 100g, a relatively low amount compared to some other cooking fats. Dietary guidelines emphasize reducing intake of saturated fats to help maintain healthy cholesterol levels. The predominant fats in avocado oil are monounsaturated and polyunsaturated, which are considered beneficial for cardiovascular well-being. Incorporating sources of these fats into the diet, in moderation, aligns with recommendations for cardiovascular health.

Promotes Healthy Cooking

As a minimally processed oil (NOVA 1), avocado oil is a good choice for various cooking methods. Its high smoke point makes it suitable for high-heat applications like searing, roasting, and stir-frying without breaking down and forming undesirable compounds. This characteristic allows for versatile culinary use while maintaining the integrity of the oil's beneficial fats. Choosing minimally processed ingredients is a key aspect of a balanced diet, aligning with recommendations to prioritize whole or less processed foods.

Free from Added Sugars and Sodium

Avocado oil contains zero added sugar and zero sodium, which are important considerations for overall health. High intake of added sugars is linked to increased risk of chronic diseases, while excessive sodium can contribute to high blood pressure. By choosing cooking oils like avocado oil that are naturally free from these components, individuals can better manage their intake of these nutrients. This makes it a suitable option for those monitoring their sugar and sodium consumption as part of a healthy eating pattern.

Source of Healthy Fats

Avocado oil is composed entirely of fat, with a significant portion being monounsaturated and polyunsaturated fats. These types of fats are considered healthy fats and are important for various bodily functions, including nutrient absorption and cell growth. While it contains 11.56g of saturated fat per 100g, the overall profile is beneficial. Including sources of healthy fats in the diet is crucial, but it's important to consume them in moderation due to their high calorie density.

How to eat it

Avocado oil is a versatile cooking oil commonly used in the US diet for its neutral flavor and high smoke point. It's often chosen for high-heat cooking methods like frying and roasting, but also works well in dressings and marinades. Due to its calorie density, typical serving sizes are small, usually around one tablespoon (14g).

Use avocado oil for high-heat cooking such as searing meats, stir-frying vegetables, or roasting, as its high smoke point prevents breakdown.
Incorporate avocado oil into homemade salad dressings or marinades for a neutral flavor base that allows other ingredients to shine.
Store avocado oil in a cool, dark place away from direct sunlight and heat to preserve its quality and extend its shelf life.
Substitute avocado oil for other cooking oils like olive oil or vegetable oil in recipes when you desire a milder taste or need a higher smoke point.
Things to keep in mind

Avocado oil is generally considered safe for consumption and there are no widely documented cautions or common allergies associated with it at normal serving sizes. Individuals with a known allergy to avocados may experience a reaction, though this is rare with the oil itself as the allergenic proteins are typically removed during processing. As with all oils, consuming excessive amounts can contribute to a high calorie intake, so moderation is advised for weight management.

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Reader questions
Is avocado oil healthy?
Avocado oil is considered a healthy fat source due to its favorable fat profile, which is predominantly monounsaturated and polyunsaturated fats. It is also minimally processed (NOVA 1) and free from added sugar and sodium. While it contains 11.56g of saturated fat per 100g, its overall nutritional contribution is positive when consumed in moderation.
Is avocado oil good for heart health?
Yes, avocado oil can be good for heart health. Its fat profile, with relatively low saturated fat (11.56g per 100g) and higher amounts of monounsaturated and polyunsaturated fats, aligns with dietary recommendations for cardiovascular well-being. These fats are known to support healthy cholesterol levels when part of a balanced diet.
Is avocado oil ultra-processed?
No, avocado oil is not ultra-processed. It is classified as NOVA 1, meaning it is minimally processed. This classification indicates that the oil undergoes minimal changes from its natural state, typically involving pressing and filtering, without the addition of artificial ingredients or extensive industrial processing.
What is the best way to cook with avocado oil?
Avocado oil is best used for high-heat cooking methods such as frying, roasting, grilling, and searing due to its high smoke point. Its neutral flavor also makes it suitable for salad dressings, marinades, and baking where you don't want the oil to overpower other ingredients.
What can I use as a substitute for avocado oil?
Good substitutes for avocado oil depend on the application. For high-heat cooking, grapeseed oil or refined sunflower oil can be used. For dressings or lower-heat cooking where a neutral flavor is desired, light olive oil or canola oil can be alternatives. However, the specific fat profile will differ.
Does avocado oil have any vitamins or minerals?
Avocado oil provides negligible amounts of vitamins and minerals. Per 100g, it contains 0% DV for potassium, calcium, iron, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. Its primary nutritional contribution comes from its healthy fat content.
Is avocado oil suitable for a low-sodium diet?
Yes, avocado oil is an excellent choice for a low-sodium diet as it contains zero milligrams of sodium per 100g. This makes it a beneficial ingredient for individuals looking to reduce their sodium intake, as it contributes flavor and healthy fats without adding to daily sodium totals.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 173573)Updated 2026-04-20