How Many Calories in Avocado Oil? Nutrition Facts & Macros
One tablespoon of avocado oil (14 g) has 124 calories
Protein 0g · Carbs 0g · Fat 14g
Avocado oil is pure fat — 100 g of fat per 100 g — and at 884 kcal per 100 g it matches olive oil as one of the most calorie-dense foods. What sets it apart is the fat composition: predominantly monounsaturated fat (~70%), similar to olive oil, with relatively low saturated fat (11.56 g per 100 g). Its standout feature is the highest smoke point of any natural cooking oil — refined avocado oil reaches 271°C (520°F), making it ideal for high-heat cooking, searing, and grilling. The flavor is mild and neutral, unlike the grassy notes of extra virgin olive oil. It contains zero carbs, zero protein, and virtually no water.
3699 kJ · per 100g
Calorie Calculator: Avocado Oil
14 g Avocado Oil contains 124 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (14 g) | 124 kcal | 0g | 0g | 14g |
| 1 teaspoon (5 g) | 44 kcal | 0g | 0g | 5g |
| 100 grams | 884 kcal | 0g | 0g | 100g |
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Avocado Oil — Nutrition Facts
| Avocado Oil | per 100g |
|---|---|
| Calories | 884 kcal |
| Protein | 0 g |
| Fat | 100 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 0 mg |
| Potassium | 0 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Water | 0 g |
Source: USDA FoodData Central (FDC ID: 173573) · Data verified April 2026
Variations
Refined avocado oil
Default variety — 884 kcal per 100 g. Processed to remove color, flavor, and aroma — clear, pale yellow, neutral taste. Highest smoke point of any natural oil at 271 °C (520 °F). Best for high-heat cooking: deep frying, searing, stir-frying, grilling. Same fat composition as extra virgin. Fewer polyphenols due to processing. The go-to oil when you need high heat and neutral flavor.
Extra virgin avocado oil (cold-pressed)
Same calories (884 kcal/100 g) and fat composition as refined. Cold-pressed from ripe avocado flesh without chemicals. Retains a green color and mild buttery, slightly grassy flavor. Lower smoke point (~249 °C / 480 °F) but still higher than most oils. Contains more polyphenols, chlorophyll, and lutein than refined. Best for salad dressings, finishing, dipping, and low-to-medium heat cooking. More expensive and harder to find. Some brands are adulterated — choose reputable producers.
Dietary Perspectives
For Weight Loss
At 884 kcal per 100 g, avocado oil is one of the most calorie-dense foods — one tablespoon (14 g) has 124 kcal. For weight loss, measuring is critical since even a small drizzle can add 50–100 kcal. The good news: avocado oil is predominantly monounsaturated fat, which may support satiety better than saturated fats. Use it for cooking instead of butter to improve your fat quality without adding extra calories. Spray bottles help control portions. Track every tablespoon — unmeasured oil is one of the most common sources of hidden calories.
For Athletic Performance
Pure energy at 884 kcal per 100 g with zero carbs and zero protein. The high monounsaturated fat content supports endurance performance and recovery. Avocado oil's neutral flavor makes it easy to add to smoothies, shakes, or meals without altering taste. Use well before training (3+ hours) as all fats slow digestion. Not a source of any micronutrients — no potassium, no magnesium, no vitamins. For athletes, pairing avocado oil with actual avocados gives you the fat plus fiber, potassium, and B vitamins. The high smoke point makes it ideal for post-workout meal prep at high heat.
For Keto
A top-tier keto fat source — zero carbs, zero protein, 100 g of pure fat per 100 g. One tablespoon (14 g) adds 124 kcal of keto-friendly fat. The key advantage over coconut oil: avocado oil is ~70% monounsaturated fat with only 11.56 g saturated fat per 100 g, compared to coconut oil's 82.48 g. This makes it a heart-healthier choice for long-term keto. The 271°C smoke point means you can cook any keto meal without degrading the oil. Use it for searing steaks, cooking eggs, making mayo, and as a salad dressing base. Pairs perfectly with avocado-heavy keto meals.
Frequently Asked Questions
How many calories are in avocado oil?
One tablespoon of avocado oil (14 g) contains approximately 124 calories. One teaspoon (5 g) has about 44 calories. Per 100 g, avocado oil has 884 calories — identical to olive oil. Every tablespoon adds significant calories, so measuring is essential when tracking intake. At pure fat with zero carbs and zero protein, all calories come exclusively from fat.
Is avocado oil healthier than olive oil?
Both oils are excellent choices with very similar nutritional profiles. Avocado oil and olive oil are both predominantly monounsaturated fat (~70%) with low saturated fat. The key differences are practical, not nutritional: avocado oil has a much higher smoke point (271°C vs 207°C for extra virgin olive oil) and a more neutral flavor. Extra virgin olive oil has more polyphenols and stronger evidence for cardiovascular benefits from Mediterranean diet research. For high-heat cooking, avocado oil is superior. For salads and low-heat cooking, extra virgin olive oil may have an edge due to antioxidants.
What is the difference between avocado oil and olive oil?
Nutritionally they are nearly identical — both have 884 kcal per 100 g, ~70% monounsaturated fat, and low saturated fat. The practical differences matter more: avocado oil has the highest smoke point of any natural oil (271°C / 520°F refined) vs olive oil (207°C / 405°F extra virgin). Avocado oil has a neutral, mild flavor while extra virgin olive oil has distinctive grassy, peppery notes. Avocado oil is typically more expensive. Olive oil has decades more cardiovascular research behind it. For high-heat cooking, choose avocado oil. For dressings and finishing, extra virgin olive oil excels.
What is avocado oil good for?
Avocado oil excels at high-heat cooking thanks to its 271°C (520°F) smoke point — the highest of any natural oil. Use it for searing steaks, stir-frying, grilling, and roasting. Its neutral flavor makes it versatile in any dish without overpowering other ingredients. It works well in salad dressings, marinades, and as a finishing oil. In baking, it can replace butter or other oils 1:1. The high monounsaturated fat content supports heart health. It is also popular in skincare and hair care due to its vitamin E content.
Is avocado oil good for keto?
Avocado oil has a perfect keto macro profile — 100 g of fat, zero carbs, and zero protein per 100 g. One tablespoon (14 g) adds 124 kcal of pure keto-friendly fat. Unlike coconut oil (82.48 g saturated fat per 100 g), avocado oil is predominantly monounsaturated fat (70%) with only 11.56 g saturated fat — making it a heart-healthier keto fat source. Use it for cooking at any temperature, in dressings, and as a base for keto sauces. It pairs naturally with avocado-based keto meals.
What is the smoke point of avocado oil?
Refined avocado oil has the highest smoke point of any natural cooking oil at 271°C (520°F). Extra virgin (cold-pressed) avocado oil has a lower smoke point around 249°C (480°F), which is still higher than most other cooking oils. For comparison: extra virgin olive oil smokes at ~207°C, coconut oil at ~177°C, and butter at ~150°C. The high smoke point means avocado oil does not break down into harmful compounds at high temperatures, making it the safest choice for deep frying, searing, and wok cooking.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Avocado Oil | 884 | 0g | 0g | 100g |
| Olive Oil | 884 | 0g | 0g | 100g |
| Coconut Oil | 892 | 0g | 0g | 99.06g |
| Ghee (Clarified Butter) | 900 | 0g | 0g | 100g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
per 100g
At 884 kcal per 100 g, avocado oil has the same calories as olive oil (884 kcal) and slightly fewer than coconut oil (892 kcal). The key advantage is its fat profile — only 11.56 g saturated fat vs coconut oil's 82.48 g. Both avocado and olive oil are ~70% monounsaturated fat. Avocado oil's 271°C smoke point is the highest of any natural cooking oil.
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