Avocado oil is more popular than ever. Here’s what to know before using it.
Once a niche ingredient found mainly in specialty health stores, avocado oil has moved firmly into the mainstream over the past decade. In fact, the global market of the oil reached an estimated $637.42 million in 2024, and the oil is projected to grow to $1.13 billion by 2032, fueled by rising interest in heart-healthy fats, plant-forward eating and social media-promoted home cooking that prioritizes higher-quality ingredients.
And consumers who once relied on butter, vegetable oil or even olive oil are increasingly reaching for avocado oil instead, drawn to its neutral flavor and reputation as a “better-for-you” fat. “It also has a very high smoke point for cooking,” says Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University, “and it offers a mild flavor that works well in both hot and cold dishes.”
Still, avocado oil is not a nutritional free pass. Here’s what the oil is, why it can be beneficial and why moderation still matters.
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What is avocado oil?
Avocado oil is an edible oil “made by pressing the flesh of the avocado,” says Young, a distinction that sets it apart from many common cooking oils, such as canola and sunflower oils, which are extracted from seeds rather than fruit.
The oil traces its roots to regions where avocados have been cultivated for centuries, particularly Mexico and Central America. As global avocado farming expanded, so did commercial avocado oil production. Today, Mexico remains the world’s largest producer, followed by Colombia, Peru, Kenya and the United States.
Production methods closely resemble those used for olive oil as ripe avocados are pressed to extract the oil, which can then be used across a wide range of culinary applications from sautéing, roasting, baking and grilling to drizzling over salads, soups and pasta or even blending into dressings and marinades.
Higher-quality, cold-pressed or “extra-virgin” avocado oil is minimally processed and thereby retains more of the fruit’s natural compounds. More refined versions are filtered and heat-treated, resulting in a lighter color, milder flavor and higher smoke point, though at the cost of fewer bioactive nutrients.
Beyond the kitchen, avocado oil is also widely used in skincare and haircare products for lightweight hydration. Its smooth, non-greasy texture makes it popular as a natural makeup remover, bath oil and for other practical, everyday uses.
Is avocado oil good for you?
From a nutritional standpoint, avocado oil is often considered one of the more health-supportive cooking oils, largely because of its fat profile. “The majority of its fat comes from heart-healthy monounsaturated fatty acids,” says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. These fats can be beneficial by helping reduce inflammation and improving insulin sensitivity, and when they replace saturated fats in the diet, they “may help improve LDL (‘bad’) cholesterol levels,” says Young.
Avocado oil contain vitamins A and K, and is especially “high in vitamin E,” says Bonci, which is a fat-soluble antioxidant that helps protect cells from oxidative stress and supports immune and skin health. And the oil “helps the body better absorb vitamin E and other fat-soluble vitamins such as A, D and K, plus carotenoids from vegetables,” adds Young.
In addition, avocado oil contains phytosterols, plant compounds that have anti-inflammatory and cardioprotective effects. Avocado oil is also “naturally high in antioxidants like lutein, which supports eye health,” says Young.
Avocado oil offers practical advantages such as being less processed than many refined seed oils such as canola oil, Young says. And since it has a higher smoke point than both canola and olive oil, it’s less likely to break down and form harmful oxidation products during sautéing, roasting or grilling. “It also does not have a strong taste, lending itself to recipes where you want a more subdued flavor from fat,” adds Bonci.
Is there a downside to avocado oil?
Despite its benefits, it’s best to enjoy avocado oil in moderation. “Like all oils, it’s very calorie-dense at about 120 calories per tablespoon, so do not enjoy in unlimited quantities,” advises Bonci. Consuming too much can contribute to unwanted weight gain.
Quality also matters as some commercially available avocado oils are highly refined or blended with cheaper oils, reducing their nutritional value.
For individuals with avocado allergies, avocado oil could pose a risk, though refined oils may be less likely to trigger reactions. And because avocado oil can also influence cholesterol absorption, people taking lipid-lowering medications or managing specific metabolic conditions may want to discuss dietary fat choices with their healthcare professional.
When used mindfully and in appropriate portions, Bonci says avocado oil can be a valuable part of a healthy diet thanks to its heart-friendly fats, antioxidant content and cooking stability, so long as you “don’t overdo it.”
This article originally appeared on USA TODAY: Avocado oil is more popular than ever. Here’s what to know before using it.
