Calories in Avocado Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Avocado oil is a pure fat with 884 calories per 100g and 124 calories per tablespoon (14g). Like all refined oils, it contains 100g of fat per 100g with no protein, carbs, fiber, or sodium. What sets it apart from other cooking oils is its fat composition: 70.6g of monounsaturated fat (primarily oleic acid) per 100g, 13.5g of polyunsaturated fat, and 11.6g of saturated fat. This high monounsaturated fat profile makes it similar to olive oil in its fatty acid composition. Avocado oil has a high smoke point (around 500F / 260C for refined versions), making it suitable for high-heat cooking methods like searing, grilling, and roasting, where lower smoke point oils would degrade and produce harmful compounds.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tsp (5g) | 39.8 | 0g | 0g | 4.5g | 0g |
| 1 tbsp (14g) | 123.8 | 0g | 0g | 14g | 0g |
| 1 cup (218g) | 1927.1 | 0g | 0g | 218g | 0g |
| 100g | 884 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 11.6g | 58% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 11.6g | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Avocado Oil
Avocado oil is dominated by oleic acid, the same monounsaturated fatty acid that makes olive oil well-regarded for cardiovascular health. With 70.6g of monounsaturated fat per 100g, avocado oil has one of the highest monounsaturated fat contents of any cooking oil. Oleic acid has been associated with reduced inflammation and improved blood lipid profiles in multiple studies.
The high smoke point of refined avocado oil (around 500F / 260C) is a practical advantage over olive oil and butter, which degrade at high heat. When oils are heated past their smoke point they oxidize, producing compounds that can be harmful. Using avocado oil for high-heat cooking like stir-frying, searing steaks, or roasting at 450F keeps the fat stable and the flavor clean.
Avocado oil contains 13.5g of polyunsaturated fat per 100g, which includes omega-6 and omega-3 fatty acids that support cell membrane integrity and reduce inflammation. The saturated fat content (11.6g per 100g) is moderate, lower than coconut oil (which has around 82g) and butter (around 51g).
For those doing keto or high-fat diets, avocado oil is a clean, neutral-tasting fat source that works for cooking, dressings, and marinades. Its neutral flavor means it will not overpower the other flavors in your food the way coconut oil or butter sometimes does.
Dietary Considerations
Avocado oil is vegan, gluten-free, and contains no carbs, protein, fiber, or sodium. It is fully keto-compatible and fits paleo, Whole30, and almost every dietary pattern except strict low-fat diets. At 124 calories per tablespoon, it is calorie-dense and must be measured carefully during a fat-loss phase. It is cholesterol-free. The high monounsaturated fat content makes it a preferred choice over seed oils with high omega-6 polyunsaturated fat content (such as soybean or corn oil) for those focused on a balanced fat intake.
Daily Intake (100g)
100g of avocado oil provides 44% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in avocado oil?
Avocado oil has 124 calories per tablespoon (14g) and 884 calories per 100g. A teaspoon (approximately 4.5g) contains about 40 calories.
Is avocado oil good for weight loss?
Avocado oil is not a weight loss food in itself since it is pure fat at 124 calories per tablespoon. However, replacing lower-quality oils with avocado oil is a smart choice for overall diet quality. Measure portions carefully during a cut, as the calories add up quickly.
How much fat in avocado oil?
Avocado oil is 100% fat. Per tablespoon (14g) it contains 14g of fat, of which 70.6g per 100g is monounsaturated fat (oleic acid), 13.5g is polyunsaturated, and 11.6g is saturated.
Is avocado oil good for cooking at high heat?
Yes. Refined avocado oil has one of the highest smoke points of any cooking oil at around 500F (260C). This makes it ideal for searing, grilling, and high-heat roasting without the oil breaking down and producing harmful compounds.
How does avocado oil compare to olive oil?
Both have similar calorie counts (884 calories per 100g) and are dominated by monounsaturated fats. Avocado oil has a higher smoke point than extra virgin olive oil, making it better for high-heat cooking. Extra virgin olive oil has a stronger flavor and higher polyphenol content, making it better for dressings and finishing.
Is avocado oil keto-friendly?
Yes. Avocado oil is pure fat with zero carbs, making it completely keto-compatible. It is one of the preferred cooking fats on a ketogenic diet due to its high monounsaturated fat content and high smoke point.
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