Is Avocado Oil Healthy? What Nutritionists Need You to Know
Amy Gorin, MS, RDN
Updated: Oct. 22, 2020
Avocado is more than just a popular source of healthy fats that can be made into guacamole or slathered on toast—it also can be made into cooking oil. Here's what nutritionists want you to know about the benefits of avocado oil.
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All about the avocado
Technically a fruit but often considered a vegetable and a healthy fat, avocados are one of nature’s natural wonders. There’s lots to embrace about the super fruit.
Not only are they a good source of cholesterol-helping fiber, but “just one-third of a medium avocado contributes nearly 20 vitamins and minerals—making it a healthy, nutrient-dense choice,” says Marisa Moore, an Atlanta-based registered dietitian nutritionist and spokesperson for Love One Today, a site that provides nutrition information about avocados. “The unsaturated fat in avocados can act as a nutrient booster by helping to increase the absorption of fat- soluble vitamins A, D, K, and E.”
You get all that for just 80 calories. And unlike many fruits and even veggies that contain sugar, this green gem has almost none at all. Plus, avocados are delicious—as a salad topper, in deviled eggs, and as the star of avocado toast. And they’re incredibly versatile in recipes. You can puree them into gluten-free brownies (yes, really) or blend them into a vegan smoothie.
That’s not all. Avocado oil is becoming increasingly popular as an alternative to olive oil, canola oil, and other cooking and finishing oils. Here’s what you need to know about avocado oil benefits and how to add it to your diet.
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Eight tasty and healthy recipes follow.