Calories in Avocado Oil - Nutrition Facts and Health Benefits

Understanding Avocado Oil and its Calorie Content

Avocado oil has been growing in popularity due to its versatility and potential health benefits. But many wonder - how many calories are actually in just 1 tablespoon of avocado oil?

What is Avocado Oil?

Avocado oil is pressed from the fleshy pulp surrounding the avocado pit. It has a mild, nutty flavor and is known for having one of the highest smoke points among cooking oils at over 500°F. This makes it an excellent choice for high heat cooking methods like sautéing, stir frying, grilling, or searing.

The growing appetite for avocado oil stems not only from its stellar cooking performance but also its nutritional qualities:

• It's very high in heart healthy monounsaturated fatty acids, similar to olive oil
• Contains antioxidant carotenoids like lutein and zeaxanthin
• An abundant source of vitamin E
• Chlorophyll content may offer anti-inflammatory effects

Calorie Content of Avocado Oil

One of the most common questions surrounding avocado oil is just how many calories there are in a standard serving size of 1 tablespoon (15ml). The answer is:

There are around 120 calories in 1 tablespoon of avocado oil

This checks in slightly less than other popular plant-based oils like olive or canola oil, which both contain about 124 calories per tablespoon. But it is still a relatively concentrated source of calories.

Breaking Down Avocado Oil's Nutritional Value

Taking a closer look at what accounts for those 120 calories in a single tablespoon of avocado oil can provide greater insight around the oil's overall nutritional assets:

• Total Fat - About 14 grams per tablespoon, with 10g monounsaturated fatty acids, 3g polyunsaturated
• Vitamin E - 4mg, or 28% Daily Value makes it an excellent source
• Vitamin K - 8μg providing 7% of the Daily Value
• Carotenoids - 1 tablespoon contains 115μg of lutein and zeaxanthin isomers

We see that the total fat content makes up nearly all the calories from a serving of avocado oil. But these are predominantly monounsaturated and polyunsaturated fatty acids considered healthy forms of dietary fat.

Avocado Oil Fat Profile and Metabolism

A major reason nutrition professionals widely encourage the use of avocado oil is that over 75% of its fatty acid profile comes from heart-healthy monounsaturated oleic acid. Diets rich in monounsaturated fats may help:

• Lower LDL "bad" cholesterol
• Control blood sugar
• Reduce inflammation
• Aid weight loss when replacing less healthy fats

Polyunsaturated linoleic acid makes up another 10% of avocado oil’s acids. Unlike saturated fats, the body readily metabolizes and burns unsaturated fats for energy rather than storing them as adipose tissues. So avocado oil can provide a clean fuel source.

Weight Management Properties

The breakdown of fatty acids along with other attributes like antioxidant content and richness in vitamins A, D, E and K make avocado oil a uniquely healthy choice within the context of a balanced diet and lifestyle geared towards weight optimization or loss. Specific advantages include:

• Satiety - Appetite regulating hormones respond favorably to oleic acid in avocado oil resulting in feelings of fullness between meals
• Thermogenesis - Certain fats like CLA found in avocado oil may promote fat burning by increasing metabolism
• Absorption - The fat soluble vitamins promote proper nutrient absorption and metabolism supporting diet goals

While moderate intake levels are advised, avocado oil can be an excellent addition to meal plans directed toward managing a healthy weight.

Incorporating Avocado Oil into Your Diet

Finding simple ways to regularly enjoy avocado oil can quickly amplify overall dietary quality without requiring dramatic changes. But what are some of the tastiest and most practical ways to consume more?

1. Drizzling Over Dishes

Using avocado oil as garnish or finishing oil to dress salads, vegetables, fish or meats is the most straightforward and versatile option to up your intake. Around 1 teaspoon (4.5g) drizzled over any meal quickly boosts nutritional content.

2. Homemade Vinaigrettes and Dips

Blending 2-3 tablespoons of avocado oil with acids like vinegar or citrus juice makes flavorful salad dressings and marinades. You can also nicely emulsify it with herbs, garlic and spices to create flavorful aioli style dips for bread.

3. Sauteing Protein and Vegetables

Stir frying chicken, beef, shrimp or lots of vegetables in 1-2 tbsp of avocado oil adds great flavor. The high smoke point allows foods to caramelize without burning and builds texture.

4. Baking and Roasting

Replace other fats used in cookies, cakes, muffins and scones recipes with avocado oil instead. Or use it to coat vegetables before roasting. About 3 tbsp can cover a whole baking sheet of broccoli or Brussels sprouts.

5. Smoothies and Desserts

Blending a tablespoon of avocado oil into your morning shake or a nice chocolate mousse recipe brings extra creaminess. You’ll get the benefits without taste if using good quality refined avocado oil.

Finding small swaps like these provide simple opportunities to upgrade overall dietary health and take advantage of the unique perks offered by rich, nutritious avocado oil.

Potential Drawbacks of Avocado Oil

Avocado oil undoubtedly provides robust nutritional advantages. But a balanced perspective also considers any potential negatives surrounding its regular use. Most issues relate less to anything inherently unhealthy about avocado oil itself and more broader context surrounding fats.

Total Calorie Intake

At around 120 calories per tablespoon, avocado oil is energy dense. Pouring it with complete abandon could quickly tip calorie consumption over limits required for weight management. But when accounted for within sensible plans, its attributes support moderation and balance.

Omega-6 Overload

With modern diets already skewed heavily toward inflammatory omega-6 fats, some nutrition authorities warn relying too heavily on oils higher omega-6s like avocado oil versus lower ones like olive oil. Variety helps mitigate overdependence.

Rancidity Risk

The high monounsaturated fat content also makes avocado oil more prone to eventual oxidation and rancidity than more shelf-stable saturated fats. Properly storing it away from light and heat avoids this, but it's perishable.

Sustainability Questions

Expanding avocado production to meet global oil demand raises eco-sustainability questions as well regarding water use, carbon footprint, deforestation etc. But many certification programs for eco-friendly farming help address concerns.

Overall however, nutrition science firmly endorses integrating more beneficial fats like avocado oil into balanced eating patterns for positive health improvement.

The Takeaway on Avocado Oil Calories

Counting approximately 120 calories per every tablespoon, avocado oil clocks in similar to other plant-based oils. But its richness in inflammation-quelling monounsaturated fats along with fat soluble antioxidants make it a uniquely healthy choice.

Substituting avocado oil for less desirable saturated fat sources whenever possible provides easy upgrade for amplifying nutrition within calorie goals and optimal diet strategies.

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.