Guide to Avocado Oil

Avocado oil is a cooking oil that is pressed from the fresh avocado pulp. It is 25% fat, and it has the highest smoke point among all plant-based cooking oils, reaching up to 520°F. It also contains more than 50% monounsaturated fat, making it less prone to oxidation compared to polyunsaturated oil. And unlike saturated fats, avocado oil can stay liquid at room temperature.

Many Paleo folks have been attracted to using avocado oil because they are looking for a healthy-fat variation of cooking oil. It is also an excellent choice for those who do not want their food to taste like coconut oil. In the present time, most avocado oil is made in Mexico. But in 2016, the first large-scale production of avocado oil is in the United States.

If you are wondering about the benefits of avocado oil and how it is used in cooking, you are in the right place. Today, we are giving you a guide to avocado oil.

Health Benefits of Avocado Oil

Avocado oil is rich in monounsaturated or also known as oleic acid. It is considered more heart-healthy compared to saturated fat because of its shape, which is zigzag and not straight. It is also slightly more stable than polyunsaturated fats, which are usually found in vegetable oils.

Aside from that, avocado oil is also a good source of omega-9 fatty acids, vitamin E, and as well as lutein. But to be able to get the best of avocado oil’s health benefits, you need to consume it raw and in cold-pressed form. It’s because fats can break down when cooked. You can also use avocado oil outside of cookingbecause it is also thought to aid dry skin.

Avocado oil has about 12% saturated fat, which is less compared to extra virgin olive oil, coconut oil, palm oil, peanut oil, and sunflower seed oil. But it is more than grapeseed oil, canola oil, and walnut oil. When you compare avocado oil to olive oil, a lot of phytosterols, or steroids that can help in lowering LDL or bad cholesterol, remain in it even after being exposed to highheat.

Uses of Avocado Oil in Cooking


Avocado oil has a high smoke point. This means that even unrefined, extra-virgin avocado oil is a worthwhile option for high-heat cooking, including roasting, searing, and sautéing. The smoke point of extra-virgin avocado oil is around 480°F, which is higher compared to other refined cooking oils. Unrefined avocado oil is hardly neutral in flavor, but it tastes strongly of avocado, making foods more delicious.

Though, if you expose it to high heat for a long period, you will lose its rich, buttery, and nutty flavors, together with its vitamin E. Therefore, if you want to get its health benefits, it’s better to use unrefined avocado oil to no-heat applications like in vinaigrettes.You can indeed use avocado oil in frying. But just like olive oil, it is expensive. That’s why it is not likely to be the first choice if you plan to fill up a deep-fryer.

Avocado oil is light, fresh, and has a buttery taste, making it great for marinating meats and vegetables. It is also the perfect way to make healthier dressings and condiments because it is loaded with healthy fats. You can use it as an alternative to coconut oil in cooking or preparing meals if you do not want the tastes of coconut oil on every dish you eat.

The Best Avocado Oils for Cooking

Where to Buy
Bella Vado, Organic Extra Virgin Avocado Oil, 8.5 Fl Oz
Primal Kitchen - Avocado Oil, Whole30 Approved, Paleo Friendly and Cold Pressed (16.9 oz)
Healthy Harvest Non-GMO Avocado Oil - Great for Sauces And , Cooking, Frying and More - Nutritious And Rich With Anti-Oxidents (1/2 gallon)
Prasada 100% Pure Avocado Oil (500ml) -Refined, Cold Pressed, BPA-Free Food-Grade Plastic Bottle | Excellent for Frying, Sautéing, Salads and Cosmetic Uses
Massimo Gusto Extra Virgin Avocado Oil, 1 Liter (2 Pack)
BetterBody Foods 100% Pure Avocado Oil Naturally Refined Cooking Oil Non-GMO 16.9 Ounce Keto & Paleo
Chosen Foods 100% Pure Avocado Oil 16.9 oz., Non-GMO for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades
La Tourangelle Avocado Oil 16.9 Fl Oz, All-Natural, Artisanal, Great for Salads, Fruit, Fish or Vegetables, Buttery Flavor
Baja Precious - Avocado Oil, 750ml (25.3 Fl Oz)

When buying or choosing avocado oil for cooking, you need to look for one that is 100% pure. It should ideally be extra virgin, cold-processed, and unrefined for maximum benefits. It is also great if you can find ones that are certified organic.

An unopened bottle of avocado oil can last for around two years. It should be stored in a cool and dark place, away from any sources of light and heat, unless advised to refrigerate after opening. And after opening, it should be consumed within 6 months.

If you are looking for a high-quality avocado oil that you can use when cooking and preparing foods, here are some of the best ones we can recommend:

1. Bella Vado Organic Extra Virgin Avocado Oil

This is an organic, cold-pressed, raw, vegan, and non-GMO avocado oil. It has a bright emerald green color, ensuring you that it is cold-pressed, unrefined, and unfiltered. It contains all the natural health benefits of avocado fruit. This avocado oil is extracted and bottled in Southern California. Each bottle contains 15 to 20 avocados, making it a heart-healthy option for cooking oil.

2. Primal Kitchen Avocado Oil

This avocado oil is Whole30 approved and is Paleo-friendly, as well. It isa non-GMO project verified and first cold-pressed. It is also naturally refined using a no-heat centrifuge extraction process, preserving its true properties, vitamin E, and antioxidants. It is perfect for high-heat cooking with a slightly buttery, mild flavor. You can use it for searing, sautéing, broiling, stir-drying, drizzling, and dressing.

3. Healthy Harvest Avocado Oil

This is a gallon of avocado oil that is naturally processed and non-GMO project verified. It has a lighter color compared to other brands of avocado oils. It also comes with a 100% satisfaction or your money-back guarantee. However, even if it’s in a larger bottle, it should still be consumed or used within six months after opening it.

4. Prasada Pure Avocado Oil

This avocado oil is 100% pure, and it is rigorously tested for superior quality. It is also NGP-verified or non-GMO. It is cold-pressed using a low-heat centrifuge extraction process, preserving its flavor, color, and nutrient density. It is best suited for broiling, searing, sautéing, stir-frying, and dressing. Aside from cooking, you can also use this oil as a hair and skin moisturizer.

5. Massimo Gusto Extra Virgin Avocado Oil

This avocado oil has a rich, buttery feel, and a distinct fruity aroma. It is produced in Mexico by expeller extracting, and has a smoke point of 491°F, making it ideal for cooking. It contains omega-3, 6, and 9, and it is also high in antioxidants. This avocado oil can also improve blood vessel integrity. It is a healthy cooking oil option.

6. Better Body Foods Pure Avocado Oil

This pure avocado oil has a high smoke point of 550°F, making it an excellent choice for stir-frying and sautéing. It contains similar monounsaturated fat, making it like olive oil you can use for cooking. It has a mild, smooth flavor that can enhance foods and take the place of your unhealthy cooking oil. This avocado oil is non-GMO and gluten-free. It is also a great addition to your Whole30 and Paleo diet.

7. Chosen Foods Pure Avocado Oil

This is a delicious and versatile avocado oil that has a high smoke point. It means that you can use it for high heat cooking and baking, and as well as in making dressings and sauces. It is 100% pure and naturally refined. Meaning, chemicals were never used in extracting oil from avocados. It is also minimally refined to preserve beneficial nutrients. It is also a non-GMO product.

8. La Tourangelle Avocado Oil

This avocado oil is 100% pure, all-natural, and handcrafted from premium avocados. It is an emerald green oil that is perfect for salad dressings, on fresh fruits, and on grilled fish. Aside from foods, you can also use it for your skin and hair. You can use this avocado oil to make distinctive dishes like pasta, cheese plate, and grilled meat.

9. Baja Precious Avocado Oil

This is a 100% pure avocado oil that is expeller-pressed, all-natural, and hexane-free. It has a high smoke point of 500°F, making it great for cooking and baking. You can also use it in sauces, dressings, and marinades. This avocado oil is loaded with a lot of healthy fatty acids and vitamins, making it one of the healthiest cooking oils.

These are some of the best avocado oils for cooking that we can recommend. Avocado oil, with all its benefits, is becoming the all-purpose oil of choice. It can be used for cooking or for finishing dishes.