December 10, 2018
Bottle of avocado essential oil
Ask the Experts

How Healthy Is Avocado Oil?

by Berkeley Wellness  

Q: Is avocado oil a healthy choice? How does it compare nutritionally to other vegetable oils?

A: This increasingly popular oil has about the same amount of monounsaturated fats as olive and canola oils and is low in saturated fat and moderate in polyunsaturated fats. “Extra virgin” avocado oil is expeller-pressed and minimally processed, so it retains more nutrients than heat-processed oils.

Most studies on avocado oil have been done in the lab, with preliminary evidence suggesting that it reduces triglycerides, LDL cholesterol, and markers of inflammation, among other potential benefits.

Depending on how it’s processed, avocado oil varies in flavor—from grassy or buttery to mushroom-like or slightly nutty. It works well in salad dressings and on cooked vegetables and can be used for stir-frying and sautéing because it has a high smoke point. A downside is that avocado oil costs more than other cooking oils, so you may not want to use it as your everyday oil. And, like all other oils, it has high energy density, with about 125 calories per tablespoon.

See also: Canola Oil Myths and Truths.