Calories In 1 Tbsp Of Avocado Oil And Best Healthy Uses

Understanding Avocado Oil Calories

As the ketogenic and other low-carb diets have surged in popularity, so has interest in using healthy fats for cooking. Avocado oil, extracted from the fleshy pulp of avocados, has especially grown in demand thanks to its rich flavor and versatility.

But to properly include avocado oil in a balanced diet, it helps to know exactly how many calories there are in a standard serving. Let’s take a closer look at determining calorie counts for precise recipes and meal planning.

Serving Size Matters For Calories

Any complete listing of food calories must start with defining the actual serving size. Only then can accurate calorie counts get established per portion consumed.

With oils and fats, tiny variations in amounts lead to big differences in calories. So home cooks need reliable conversions between common kitchen measuring spoon sizes and standard weight and volumes.

For simplicity and accuracy, most nutrition info uses grams as the standard weight measure. So it helps to know basic conversions like:

• 1 tablespoon (tbsp) = 14 grams
• 15 mL = 1 tablespoon = 14 g

Calories In Avocado Oil

Using the standard density figure above, the calories for different avocado oil serving sizes are:

• 1 tbsp avocado oil = 14 g = 120 calories
• 1 tsp avocado oil = 4.5 g = 40 calories

So every addition of 1 normal tablespoon increases the calorie count by 120. That may not seem like much on its own, but the small amounts really add up fast.

Why Avocado Oil Has So Many Calories

All fats and oils get their high calorie loads from how densely packed they are with fat molecules. Pure lipids contain over double the calories per gram compared to carbs or protein.

Since avocado oil is highly refined, almost all water and other impurities get removed. What’s left is mostly pure triglyceride fat molecules packed together.

Fatty Acid Composition

Those fat molecules consist mainly of chains of fatty acids attached to glycerol molecules. The types and ratios of fatty acids affect the stability and health attributes.

Avocado oil has high oleic acid content at 70% or more. It also contains useful percentages of Omega-3 alpha-linolenic acid (4%) and Omega-6 linoleic acid (13%).

This specific fatty acid profile gives avocado oil good heat tolerance and nutrition. But all those tightly compacted fat molecules still weigh in at 120 calories in just one tablespoon.

Vitamin E Antioxidants

In addition to the fatty acid chains, avocado oil carries fat-soluble vitamin E needed for healthy cells and skin. But again, even these beneficial plant-based nutrients get wrapped up within dense, high-calorie triglyceride molecules.

So while that tablespoon of avocado oil adds useful compounds found lacking in many modern diets, it still packs 120 calories.

Tips For Cooking With Avocado Oil

Used properly, quality avocado oil certainly earns a place alongside olive, nut, and seed oils as a top plant-based cooking fat.

Here are some best practice tips for enjoying avocado oil flavor and function while keeping calories under control:

Measure Precisely

Invest in quality liquid measuring spoons or cups for the most accuracy. And develop the habit of deliberately measuring out specific serving sizes every time.

With plenty of meal photos flooding social media nowadays, many people fall into the trap of just estimating. But those seemingly insignificant extra splashes here and there pile on surplus calories.

Use Smaller Amounts

The high lipid density that enables lovely sear marks on proteins and crisp edges on veggies comes at a caloric cost. Just a thin coating of oil instead of a deep pool cuts fat and calories.

Since avocado oil has such a low smoke point, it generally works best for gentle finishing anyway versus high-temp cooking. Drizzle it over finished dishes instead of trying to sauté with it.

Balance With Vinegars and Citrus

Zesty acids like lemon juice, lime zest, quality balsamic, rice vinegar, etc. help balance the rich fattiness of avocado oil. This prevents that unpleasant greasy feeling many associate with dietary fats.

Acid components also aid digestion, allowing the gut to properly break down and absorb the oil. Without this, some fat calories end up wasted and contribute to other issues like heartburn.

Use Sparingly in Baked Goods

The high oil content gives many cakes, cookies, and muffins their temptingly moist texture. But overdoing it leads to overly dense, greasy baked goods that leave your stomach feeling heavy.

Look up alternative lower-fat baking options when possible or cut added fats by 20-30%. For richer desserts, carefully measure just enough avocado oil to achieve the desired flavor and texture.

Healthiest Ways To Use Avocado Oil

Beside the calorie concerns, what exactly makes avocado oil relatively healthy compared to other cooking fats?

Let’s look at some specific reasons the unique nutrition profile of avocado oil benefits human health.

Monounsaturated Fats

The predominantly monounsaturated fatty acid (MUFA) composition classifies avocado oil as generally heart healthy. MUFAs help reduce LDL cholesterol levels without lowering protective HDL.

In fact the high MUFA content earned avocado oil the ADA endorsement as the first cooking oil allowed for cholesterol lowering diets. This sets it above corn, canola, and generic vegetable oils.

Vitamin E Antioxidants

In addition to MUFAs, avocado oil provides hard to get vitamin E needed for healthy cells and skin. The concentration gets even higher in unrefined virgin or extra virgin grades.

These fat soluble vitamin E antioxidants also help prevent rancidity and extend shelf life of the delicate oil.

Smoke Point Stability

The specific fatty acid ratios including saturated fats give avocado oil better stability and smoke points than many delicate, polyunsaturated oils.

So while shallow frying is not recommended, brief sautéing and baking applications work well. This allows enjoying real cooking functionality versus just cold drizzling.

Compare this to delicate grapeseed oil with high linoleic acid content and smoke points under 400 F. Avocado oil offers more flexible use for actual cooking methods.

Absorption of Fat Solubles

The lipid density that drives up calorie counts also aids the absorption of beneficial fat-soluble phytochemicals like astaxanthin and lycopene.

By providing lipids as a carrier, avocado oil boosts the uptake of these anti-inflammatory, anti-aging compounds from foods like salmon and tomatoes.

Count Those Calories!

Avocado oil rightfully deserves spotlight for its subtle fruity taste and cooking versatility from frying to baking. But don’t let the health halo distract from tracking serving sizes and calories.

No matter how “good” the fat, 120 calories per tablespoon still counts. So measure carefully, balance flavors properly, and find ways to use just enough to add interest without going overboard.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.