Avocado oil
A neutral-tasting, high-smoke-point oil for searing and roasting.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Avocado oil for gym-goers
Per 100 g, avocado oil provides 884 kcal, 0 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 100 g fat (11.6 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 14 g) comes to roughly 124 kcal and 0 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Avocado oil
Pressed from avocado flesh, avocado oil is mostly monounsaturated fat like olive oil, with a fairly low saturated share of around 12 g per 100 g. Refined avocado oil is valued for its very high smoke point and neutral taste; unrefined is greener and more buttery. None of the fruit's fiber and little of its potassium make it into the bottle.
In a gym diet
This is the oil to reach for on high-heat jobs: searing steak, roasting vegetables, stir-frying chicken. It has no protein, so you're using it for energy and how it performs in the pan. A tablespoon is roughly 125 kcal, so measure it on a cut.
Preparation and cooking
Refined avocado oil takes hot pans and air-fryer sprays without smoking, which makes it good for crisping protein. Save unrefined for dressings and lower-heat cooking, where you can taste it.
Buying and storage
Check whether the bottle says refined or unrefined, and prefer dark glass with a clear best-before date. Independent testing has found some products labeled avocado oil mixed with cheaper oils, so buy from a reputable supplier. Store it cool and dark and use it within several months of opening.
Things to watch
Beyond calorie density there's little to flag; it's free of common allergens for almost everyone. Measure portions, especially in an air fryer, where a few seconds of generous spraying adds more oil than you'd think.
Meal ideas
- High-heat sear: sirloin steak cooked in avocado oil with asparagus and baby potatoes.
- Air-fryer chicken thighs lightly sprayed with avocado oil, served with rice and salad.
- Stir-fry of tofu, pak choi and mushrooms in avocado oil with soy and ginger.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.0 g | #9 of 12 |
| Protein per 100 g | 0 g | #9 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 884 kcal | #8 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Olive oil (incl. extra virgin)
884 kcal · P 0 · C 0 · F 100
→Coconut oil
892 kcal · P 0 · C 0 · F 99.1
→Canola / rapeseed oil
884 kcal · P 0 · C 0 · F 100
→Flaxseed oil
884 kcal · P 0.1 · C 0 · F 100
→Ghee / clarified butter
876 kcal · P 0.3 · C 0 · F 99.5
→Butter, salted
717 kcal · P 0.9 · C 0.1 · F 81.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in avocado oil?
Avocado oil has about 884 kcal per 100 g, or roughly 124 kcal per 1 tbsp (14 g).
How much protein is in avocado oil?
About 0 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is avocado oil good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is avocado oil healthier than olive oil?
They're quite similar: both are high in monounsaturated fat and have the same calories. Extra virgin olive oil has more research behind it and more polyphenols, while refined avocado oil handles higher heat. Either is a sensible choice.
Does avocado oil have the fiber of whole avocado?
No. Pressing extracts only the fat, so the fiber, most of the potassium and the volume of the fruit stay behind. Eat the avocado itself if you want those.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.