Last Updated: June 2026
Avocado oil is one of the most nutritionally dense cooking oils you can buy. Per tablespoon (14g), it delivers 124 calories, 14g of total fat (mostly heart-healthy monounsaturated), and meaningful amounts of Vitamin E and Vitamin K. This post breaks down exactly what is inside every bottle of Avoca Extra Virgin Avocado Oil — the fats, the vitamins, the calories — so you can make an informed choice about adding it to your kitchen.
What are the nutrition facts for avocado oil per tablespoon?
One tablespoon (14g) of cold-pressed extra virgin avocado oil contains the following nutrients:
| Nutrient | Amount per tablespoon (14g) | % Daily Value* |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14g | 18% |
| Saturated fat | 1.6g | 8% |
| Monounsaturated fat (Omega-9) | 9.9g | — |
| Polyunsaturated fat | 1.9g | — |
| Omega-6 (linoleic acid) | 1.75g | — |
| Omega-3 (alpha-linolenic acid) | 0.13g | — |
| Vitamin E (alpha-tocopherol) | 1.9mg | 13% |
| Vitamin K | 4.4mcg | 4% |
| Cholesterol | 0mg | 0% |
| Sodium | 0mg | 0% |
| Carbohydrates | 0g | 0% |
| Protein | 0g | 0% |
*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central, avocado oil (#04639).
How does avocado oil compare to other cooking oils?
Indian kitchens have long relied on refined sunflower oil, coconut oil, and groundnut oil. Here is how avocado oil stacks up per tablespoon on the nutrients that matter most:
| Oil | Calories | Saturated fat | Monounsaturated fat | Smoke point | Vitamin E |
|---|---|---|---|---|---|
| Avocado oil (cold-pressed) | 124 kcal | 1.6g | 9.9g | 190–210°C | 1.9mg |
| Refined avocado oil | 124 kcal | 1.6g | 9.9g | 271°C | ~1.3mg |
| Extra virgin olive oil | 119 kcal | 1.9g | 9.8g | 160–190°C | 1.9mg |
| Refined sunflower oil | 120 kcal | 1.4g | 2.7g | 225–230°C | 5.6mg |
| Coconut oil | 121 kcal | 11.2g | 0.8g | 175–200°C | 0.01mg |
| Groundnut (peanut) oil | 119 kcal | 2.3g | 6.2g | 225–230°C | 2.1mg |
The most striking difference is saturated fat. Coconut oil contains 11.2g of saturated fat per tablespoon — nearly 7 times more than avocado oil's 1.6g. Meanwhile, avocado oil's monounsaturated fat content (9.9g) is the highest of any common cooking oil, rivalling olive oil.
What type of fat is in avocado oil — and why does it matter?
Roughly 71% of avocado oil's fat is monounsaturated, primarily oleic acid (Omega-9). This is the same fatty acid that makes Mediterranean diets so widely studied. Oleic acid is associated with lower LDL cholesterol and reduced inflammation. A 2019 review published in Nutrients found that dietary oleic acid intake was linked to improved cardiovascular risk markers across multiple population studies.
Avocado oil also contains 1.75g of Omega-6 (linoleic acid) and 0.13g of Omega-3 (alpha-linolenic acid) per tablespoon. The Omega-6 to Omega-3 ratio is approximately 13:1 — not as balanced as flaxseed oil, but substantially better than refined sunflower oil, which can exceed 40:1. For most Indian diets, which already skew heavily Omega-6, this matters.
Saturated fat is just 1.6g per tablespoon. For context, the American Heart Association recommends limiting saturated fat to 13g per day on a 2,000-calorie diet. A tablespoon of avocado oil uses roughly 12% of that allowance, compared to coconut oil's 86%.
How much Vitamin E does avocado oil contain?
One tablespoon of avocado oil provides 1.9mg of Vitamin E (alpha-tocopherol), covering about 13% of the daily recommended intake for adults (15mg/day per ICMR guidelines). Vitamin E is a fat-soluble antioxidant — it protects cell membranes from oxidative damage. In the context of cooking, it also helps the oil resist rancidity during storage.
Cold-pressed avocado oil retains more Vitamin E than refined versions because the cold-pressing process stays below 49°C, preserving heat-sensitive micronutrients. Refining involves high heat that can strip some of these compounds.
Does avocado oil have Vitamin D?
No. Avocado oil does not contain meaningful amounts of Vitamin D. Vitamin D is found primarily in fatty fish, egg yolks, and fortified dairy. Plant-based oils — including avocado oil — are not a source of Vitamin D. If you are looking to address Vitamin D deficiency, which is extremely common in India (studies suggest 70–90% of the urban population is deficient), supplementation or fortified foods are the appropriate route.
How many calories are in avocado oil — and is it safe for weight management?
Avocado oil has 124 calories per tablespoon. This is comparable to all other cooking oils since pure fat always runs roughly 120–125 kcal per 14g regardless of source. Swapping avocado oil for, say, refined sunflower oil will not meaningfully change your calorie intake per meal.
What can change is the quality of those calories. The monounsaturated fats in avocado oil are metabolised differently than refined, polyunsaturated fats. A 2019 randomised controlled trial in The Journal of Nutrition found that participants who replaced polyunsaturated-rich oils with oleic acid-rich oils showed modest improvements in fasting insulin and triglyceride levels. The benefit comes not from fewer calories, but from the type of fat.
What is the nutritional difference between Avoca cold-pressed and refined avocado oil?
Avoca Extra Virgin Avocado Oil is cold-pressed below 49°C from single-origin Mexican Hass avocados grown in the volcanic highlands of Michoacán. The cold-pressing process retains the full micronutrient profile — including Vitamin E, chlorophylls, and phytosterols — that refining removes.
Refined avocado oil is chemically treated and heat-processed to extend shelf life and raise the smoke point to 271°C. The result is a neutral, colourless oil with a higher smoke point but a diminished micronutrient profile. Cold-pressed avocado oil has a smoke point of 190–210°C, which is sufficient for sautéing, stir-frying, and most Indian tadka — it just is not suited for repeated deep-frying at extreme temperatures.
In Indian kitchens, where most cooking happens between 150°C and 200°C, cold-pressed avocado oil is the better nutritional choice.
Does avocado oil contain phytosterols?
Yes. Cold-pressed avocado oil contains approximately 76mg of phytosterols per 100g. Phytosterols are plant compounds that share a structural similarity with cholesterol and compete with it for absorption in the gut. Research suggests that consuming 1.5–3g of phytosterols per day can reduce LDL cholesterol by 7–10%. While you would need to consume significantly more than a tablespoon of oil to reach that threshold, phytosterols are still a useful bonus nutrient in cold-pressed oils.
Is avocado oil suitable for diabetics?
Avocado oil is carbohydrate-free and does not directly raise blood glucose. The monounsaturated fat it contains — oleic acid — has been studied for its potential to improve insulin sensitivity. A 2020 meta-analysis in Diabetes, Obesity and Metabolism found that high monounsaturated fat diets were associated with small but statistically significant improvements in HbA1c compared to high saturated fat diets.
That said, individuals with diabetes should consult their physician before making dietary changes. Avocado oil is a complementary addition to a balanced diet, not a treatment.
Nutrition facts per 100g of avocado oil
For those tracking macros per 100g rather than per tablespoon:
| Nutrient | Per 100g |
|---|---|
| Energy | 884 kcal |
| Total fat | 100g |
| Saturated fat | 11.6g |
| Monounsaturated fat | 70.6g |
| Polyunsaturated fat | 13.5g |
| Omega-6 (linoleic acid) | 12.5g |
| Omega-3 (alpha-linolenic acid) | 0.96g |
| Vitamin E | 13.5mg |
| Vitamin K | 31.5mcg |
| Cholesterol | 0mg |
| Carbohydrates | 0g |
| Protein | 0g |
Source: USDA FoodData Central (#04639). Values for unrefined (cold-pressed) avocado oil.
Frequently asked questions about avocado oil nutrition
How many calories are in one tablespoon of avocado oil?
One tablespoon (14g) of avocado oil contains 124 calories, all from fat. This is consistent with other pure cooking oils — the calorie count per gram of fat is fixed at roughly 9 kcal/g regardless of oil type.
Is avocado oil high in Omega-3?
Not particularly. Avocado oil contains 0.13g of Omega-3 (alpha-linolenic acid) per tablespoon. It is a decent source of Omega-9 (oleic acid) and Omega-6, but not a meaningful Omega-3 source. For Omega-3, flaxseed oil (6.6g per tablespoon) or walnuts are better options.
Does avocado oil contain cholesterol?
No. Like all plant-based oils, avocado oil contains zero cholesterol. Cholesterol is produced only by animal cells. Avocado oil is naturally cholesterol-free and safe for individuals monitoring their cholesterol levels.
What vitamins are in avocado oil?
Avocado oil contains Vitamin E (1.9mg per tablespoon, ~13% DV) and Vitamin K (4.4mcg per tablespoon, ~4% DV). Cold-pressed versions also retain small amounts of chlorophyll and carotenoids that refining removes. It does not contain Vitamins A, C, B-complex, or D in meaningful amounts.
Is avocado oil good for heart health?
Research suggests it may help. The oleic acid in avocado oil (Omega-9 monounsaturated fat) is the most studied dietary fat for cardiovascular health. A 2022 study in JAMA Network Open found that higher avocado consumption — which corresponds to higher oleic acid intake — was associated with a 16% lower risk of cardiovascular disease over a 30-year period. The oil shares similar fatty acid composition with the whole fruit.
How does avocado oil compare to groundnut oil nutritionally?
Both are high in monounsaturated fats. Groundnut oil provides 6.2g of monounsaturated fat per tablespoon versus 9.9g in avocado oil. Groundnut oil has a slightly higher saturated fat content (2.3g vs 1.6g) and comparable Vitamin E (2.1mg vs 1.9mg). Avocado oil's advantage is its higher monounsaturated fat ratio and a cleaner flavour profile suited to more dishes.
Is cold-pressed avocado oil more nutritious than refined?
Yes, in terms of micronutrients. Cold-pressing preserves more Vitamin E, phytosterols, chlorophylls, and carotenoids than the heat-and-chemical refining process. The core fat profile (monounsaturated, saturated, polyunsaturated ratios) remains similar between the two, but cold-pressed oil offers more of the secondary compounds that make avocado oil valuable beyond just its fat structure.
If the nutritional profile above has convinced you to try Avoca Extra Virgin Avocado Oil, you can order directly from our online store. The Avoca Extra Virgin Avocado Oil is available in a 200ml bottle (₹840) and a 500ml bottle (₹2,090), with free shipping on all orders above ₹2,500. Both sizes are cold-pressed from single-origin Hass avocados in Michoacán, Mexico — nothing added, nothing removed.