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Unlike most fruits that are high in carbohydrates, avocados are uniquely high in healthy fats. (3) The unrefined oil that comes from an avocado is typically green in color with a rich, fatty odor. If the oil is refined, then it has a yellowish color and smells less strong.
One tablespoon of avocado oil contains about 124 calories and 14 grams of fat, which is 21 percent of the recommended daily fat intake. (4) (5) Although that fat percentage might seem high, 9.9 of the 14 grams are monounsaturated healthy fat and 1.9 grams are polyunsaturated fat (also a healthy fat). Avocados don’t contain any cholesterol or trans fats and are rich in vitamin E.
Avocado oil is pressed from the pulp of the fruit rather than the seed. Because of its particular fat ratios, extra virgin avocado oil has a high smoke point of 400°F (204°C). This makes it extremely adaptable in the kitchen for anything from sautéing to stir-fry, baking to salads.