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What Is Vegan Cheese Made Of? Cow’s Milk: Which Is More Environmentally Friendly? Should Scotch Whisky Lovers Learn to Live Without Peat? What Is the Environmental Impact of Going Vegan? Tofu: Which Is More Environmentally Friendly? Is Lemon Water Good for You? Verywell Fit’s content is for informational and educational purposes only.

Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Adding the product to your daily routine provides several key health and beauty benefits, especially when you use it in the kitchen to replace less healthy fats.

The following nutrition information is provided by the USDA for one tablespoon of avocado oil. There are three different types of fat in avocado oil. There is a small amount of saturated fat in this oil. The American Heart Association recommends choosing oils with less than four grams of saturated fat per tablespoon. Avocado oil provides just under two grams of saturated fat per tablespoon. You’ll also get two grams of polyunsaturated fat when you consume a tablespoon of avocado oil.

Most of the fat in avocado oil is monounsaturated fat. Monounsaturated fats come primarily from plant sources and are usually liquid at room temperature. Monounsaturated fats, also called MUFAs, are believed to increase your HDL cholesterol or “good” cholesterol. The Academy of Nutrition and Dietetics recommends that 15 to 20 percent of your caloric intake come from monounsaturated fatty acids.

There are no carbohydrates in avocado oil. The estimated glycemic load of avocado oil is zero. There is no protein in avocado oil. While you get a healthy dose of Vitamin C when you consume a whole avocado, you won’t get any Vitamin C or any other significant vitamins or minerals when you consume the oil, according to USDA data. Also, many healthy eaters add avocado to their diets because of its significant fiber content. But you won’t get any fiber from consuming the oil.

Because avocado oil is high in oleic acid, you gain heart-healthy benefits when you consume it. There is even some evidence that avocado oil may help with weight control, although the research has not been conducted on humans. A study performed on rats found that increased consumption of avocado oil improved glucose tolerance, insulin resistance, and contributed to lower body weight. And another study found improvements in metabolic markers in rats that consume avocado oil. However, if you choose to include avocado oil in a weight loss diet it’s important to remember that avocado oil, like all oil, is still fat. Fats contribute nine calories per gram as opposed to four calories per gram for carbohydrates and protein. So even though avocado oil is considered a healthy fat, you should still consume the oil and the fruit in moderation in order to reach and maintain a healthy weight.

What is avocado oil good for? These are some of the most common uses of avocado oil outside of the kitchen. Avocado oil is less likely to clog pores than many other creams and oils. For this reason, some people like to use it to minimize the appearance of wrinkles and to soften the skin. Some commercial avocado oils advertise that the vitamin E in avocado oil helps to boost skin health. However, according to USDA data, there is no vitamin E in avocado oil.

Some men and women use avocado oil on hair to tame frizz and create a smoother appearance. Some people also believe that when applied to the scalp, avocado oil can stimulate hair growth. However, research is lacking to support this benefit. What is the best way to store avocado oil? Most oils, especially those high in oleic acid,  should be stored in a cool dry place, out of direct sunlight. Avocado oil has a higher flash point than other types of healthy oil such as canola oil or olive oil or even safflower oil.