Fats and oils

Avocado oil nutrition, small servings, real numbers.

1 tbsp of avocado oil comes to 124 calories. Protein accounts for 0 g of what is there. The source is the USDA entry “Oil, avocado”. The panel underneath takes any serving and any amount, and the vitamin and mineral table tracks what you pick.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, record 173573. Calculated in your browser; nothing is uploaded.

Avocado oil calories by portion

USDA puts 1 tbsp of avocado oil at 124 calories and 100 g at 884. Other household measures follow, each with its weighed gram figure.

Protein in avocado oil, measured

1 tbsp of avocado oil provides 0 g of protein. Set beside the 50 g reference intake, that is 0 percent. Avocado oil carries almost no protein. It earns its place in a day through fat, not through protein.

The calorie breakdown runs 0 percent protein to 100 percent fat to 0 percent carbohydrate. Functionally, that is mostly a fat.

What to know before you buy avocado oil

Pressing the green flesh of the fruit yields this oil. It comes in extra-virgin, refined, or blends. Extra-virgin oil has an emerald-green colour and tastes strongly of the fruit itself. Refined versions are pale yellow and have had the flavour removed. Look for dark glass bottles to protect the oil from light damage.

This oil withstands intense heat without smoking, making it suitable for searing meat. Heating extra-virgin avocado oil destroys its delicate grassy flavour, which is a common waste. Use refined oil for high-heat cooking instead. Do not store the bottle near the cooker, as heat and light cause the oil to spoil quickly.

Drizzle raw extra-virgin avocado oil over cold soups or sliced tomatoes. It pairs well with fresh citrus in Mexican dressings, or whisked into soy sauce and ginger for East Asian marinades. The rich, buttery texture coats salads thoroughly without the heavy taste of olive oil.

Avocado oil: the full nutrient profile

Avocado oil spreads its micronutrients thinly. Every value USDA reports is listed, tied to your chosen portion.

Avocado oil against a daily budget

On a 2,000 calorie day, 1 tbsp of avocado oil is 6 percent of the budget and 0 percent of the protein Daily Value. Whether that is a lot depends on your own numbers rather than on 2,000: the TDEE calculator gives you what you burn, and the macro calculator turns a target into grams.

Recipes that start with avocado oil

Written by the Calorie Counter Team. The nutrition under each one is not an estimate: every ingredient is matched to its USDA FoodData Central record and the totals are summed from those, then divided by the servings.

Dinner · British

Pan-Seared Beef Steak

Beef ribeye pan-seared at high temperature using avocado oil to prevent smoking.

20 min · serves 2

625kcal

38gprotein

52gfat

2.3gcarbs

Ingredients

• Beef ribeye 400 g
• Table salt 4 g
• Avocado oil 30 g
• Garlic cloves 10 g
• Fresh rosemary 5 g

Method

1. Season the beef on all sides with the salt.
2. Heat the avocado oil in a pan over high heat until wisps of smoke appear.
3. Lay the beef in the pan and sear for two minutes on each side.
4. Add the garlic and rosemary to the oil in the pan.
5. Tilt the pan and spoon the hot oil over the beef for one minute before removing the meat to rest.

Figures are per serving and come from 5 USDA FoodData Central entries; cooking will shift them slightly.

Side · British

Roasted Root Vegetables

Carrots and parsnips roasted at high temperature with avocado oil.

40 min · serves 4

177kcal

1.7gprotein

10gfat

21gcarbs

Ingredients

• Carrots 300 g
• Parsnips 300 g
• Avocado oil 40 g
• Table salt 5 g
• Black pepper 2 g

Method

1. Preheat the oven to 200 degrees Celsius.
2. Cut the carrots and parsnips into pieces of equal size.
3. Toss the cut vegetables with the avocado oil, salt and black pepper in a bowl.
4. Spread the vegetables in a single layer on a baking tray.
5. Roast for 30 minutes, turning once, until the edges turn brown.

Nutrition per serving, calculated across 5 USDA ingredient records. Expect small differences once cooked.

Side · French

Avocado Oil Mayonnaise

A thick emulsion of egg yolk and avocado oil, seasoned with lemon and mustard.

10 min · serves 8

207kcal

0.4gprotein

23gfat

0.2gcarbs

Ingredients

• Large egg yolk 17 g
• Avocado oil 180 g
• Lemon juice 15 g
• Dijon mustard 5 g
• Fine salt 2 g

Method

1. Whisk the egg yolk, lemon juice, mustard, and salt together in a bowl until smooth.
2. Add the avocado oil drop by drop while whisking constantly.
3. Pour the remaining oil in a thin, steady stream once the emulsion begins to thicken.
4. Whisk until all the oil is incorporated and the mixture is thick.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

What a meal with avocado oil adds up to

To see how avocado oil adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Avocado oil beside its neighbours

Compared gram for gram, with the form of each food stated. Follow any link for that food’s full page.

Avocado oil: common questions

How many calories are in 1 tbsp of avocado oil?

124 calories, according to USDA FoodData Central: the record is “Oil, avocado”, FDC 173573. That works out at 884 per 100 g.

How much protein is in avocado oil?

0 g in 1 tbsp of avocado oil, or 0 g per 100 g. That is 0 percent of the 50 g Daily Value.

Can you eat avocado oil when trying to lose weight?

Weight change comes from the whole week’s intake. 1 tbsp of avocado oil contributes 124 calories and 0 g of protein (0 percent of its energy), useful alongside a protein source rather than as one.

Why has my avocado oil turned cloudy in the larder?

Cold temperatures cause the natural waxes in unrefined avocado oil to clump and solidify. This cloudiness is harmless and does not affect the quality. Leave the bottle at room temperature, and the oil will become clear again.

Can avocado oil be used as a substitute for butter when baking?

Yes, but only in recipes requiring melted butter. Refined avocado oil adds moisture without importing any strong savoury flavour. It works well in quick breads and muffins, but will not help cakes rise like creamed solid butter does.

Sources

• Oil, avocado — USDA FoodData Central, FDC ID 173573
• Daily Values for nutrition labelling, 21 CFR 101.9