Avocado Oil Nutrition Facts

Avocado oil offers benefits for skin, but it also has plenty of useful nutrients for other parts of human body. The fruit contains high concentrations of vitamins B6, C, K, as well as folic acid and potassium. Avocado oil is found useful for cooking as well because of its nutrition facts.

Total Fat

Human body requires fat for energy, transporting and storing vitamins, producing hormones, and insulating organs. Some parts of total calories absorbed by the body should be in the form of fat. A tablespoon of avocado oil contains 14 grams of fat, while a cup of avocado slices can provide 22 grams of fat.

It is recommended that 20 to 35 percent of calorie consumption per day should include fat. It is probably 49 to 86 grams of fat per day. A large percentage of avocado’s fat is actually monounsaturated which is believed to be able to lower cholesterol level.


A tablespoon of avocado oil stores 124 calories. This is approximately 6 percent of total daily calorie consumption required for an adult. Since avocado oil also has other useful substances for human body, some cooking recipes use this oil to improve the foods’ health value.

Unsaturated Fat

Avocado oil has both monounsaturated and polyunsaturated types. As previously mentioned, a large percentage of avocado’s total fat is actually monounsaturated type. A single serving of avocado oil will contain 10 grams of monounsaturated and 2 grams of polyunsaturated fats. The monounsaturated type is able to reduce cholesterol level in the blood, so it can lower the risk of heart attack.

The polyunsaturated type is as well useful for lowering glucose level thus it reduces the chance of diabetes. Other important substances include omega-3 fatty acid which is known to be able to lower the risk of heart disease, reduce blood pressure, and decrease the possibilities of irregular heartbeats. Omega-3 is also effective to protect the skin from UV radiation, so it decreases the chances of skin cancer.

Saturated Fat

Saturated fats are commonly found in animal products which actually can increase cholesterol level when excessively consumed. It is recommended that you limit the consumption of saturated fat in the diet. A man should consume no more than 30 grams, while the limit for a woman is 20 grams. A serving of avocado oil contains only 1.6 grams of saturated fat.

It would be difficult to separate saturated and unsaturated fats, but since avocado only contains a small amount of the unsaturated type, you can consume the oil without worrying about the recommended limits. Of course, you will to consider the types of food consumed along with this oil.

Other nutrients

Avocado oil has anti inflammatory and antibacterial properties which are very useful for preventing scars on skin as well healing wounds and cuts. They are also effective for preventing dermatitis and acne breakouts. Another important nutrient is ALA (alpha linolenic acid), which is found effective in suppressing the growth of tumor (especially in breast) and colon cancer. ALA can be used for treating skin and prostate cancer as well.

Avocado oil is extracted from the flesh of the fruits instead of its pit. The oil can be consumed as ingredient of various foods or it can be applied directly to skin and hair. Because of its high nutritional contribution, this oil is widely used in many cosmetic products and food recipes.