The 7 Best Avocado Oils in 2021

Delicious-tasting avocado oils that are ideal for high-heat cooking

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Our Top Picks
It’s non-GMO, expeller-pressed, and naturally refined to give you a neutral taste without any additives.
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It's earned a USDA organic seal that can give you peace of mind that the avocado oil you’re using is the purest.
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Best Cold-Pressed:
Avohass Avocado Oil at Amazon
Extra-virgin and organic-certified, this is one of the highest quality oils you can get.
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Primal Kitchen offers an extra-virgin avocado oil that’s cold-pressed only from the highest quality avocados.
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Utilizing natural air pressure technology, Thrive Market’s avocado oil spray is also totally free of propellants.
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A non-GMO-verified avocado oil with a high smoke point of 500 degrees that makes it ideal for any type of cooking.
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MCTs provide a sustained source of energy, especially for people who are fat-adapted after following the keto diet.
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Avocado oil is quickly becoming one of the go-to oils of cooks and health enthusiasts around the world. It’s rich in monounsaturated fats, neutral in taste, and ideal for high heat, so you can use it for almost any type of cooking. But as with olive oils, avocado oils run the gamut from meh to incredible. Unless you know what you’re looking for, it can be difficult to narrow down the options and find the right one. To make things easier for you, we assessed all of the different avocado oils based on things like taste, quality, and manufacturing process to bring you this list.

Here, the best avocado oils on the market.

Best Overall: Chosen Foods 100% Pure Avocado Oil

What We Like
  • Naturally refined

  • Never sprayed with chemicals

What We Don't Like
  • Expeller-pressed instead of cold-pressed

Chosen Foods built its entire brand around harnessing the power of avocados, so it’s no wonder its 100% Pure Avocado Oil earned the spot of best overall. It’s non-GMO, expeller-pressed, and naturally refined to give you a neutral taste without any additives. Chosen Foods' avocados, which come from Mexico, are never sprayed with any pesticides and are irrigated only with rainwater. 

The end result is a smooth, rich avocado oil that’s ideal for cooking, baking, finishing, and even skincare.

Calories: 130 | Total Fat: 14 grams | Saturated Fat: 2 grams | Monounsaturated Fat: 10 grams | Polyunsaturated Fat: 2 grams

Best Organic: Nutiva Organic Avocado Oil

What We Like
  • Fully organic

  • Harvested with regenerative farming

  •  Steam-refined

What We Don't Like
  • Expensive

  • Smoke point may be lower than advertised

Like other brands, Nutiva is committed to making high-quality avocado oil without any pesticides or glyphosate. But because of Nutiva’s stringent guidelines and partnership with organic avocado farmers, it's also earned a USDA organic seal that can give you peace of mind that the avocado oil you’re using is the cleanest and purest. The oil is steam-refined to create a neutral flavor profile that’s ideal for cooking, baking, grilling, sautéing, and roasting.

If that wasn’t enough, the avocados in Nutiva’s avocado oil come from small organic farms in Ethiopia that use regenerative farming practices and provide organic farming education to local farmers, so any purchase you make is truly making a global impact.

Calories: 120 | Total Fat: 14 grams | Saturated Fat: 2 grams | Monounsaturated Fat: 10 grams | Polyunsaturated Fat: 2 grams

Best Cold-Pressed: Avohass Avocado Oil

What We Like
  • Cold-pressed

  • Certified organic

  • Extra virgin (unrefined)

What We Don't Like
  • Small bottle

  • Expensive

Avohass avocado oil is one of the only truly cold-pressed avocado oils on the market. The oil is extracted from the best, unbruised grade-A California avocados at their peak ripeness, without the use of any heat or chemicals. The end result is a vibrant green avocado oil that’s rich, smooth, and buttery. Also, the oil is extra-virgin and organic-certified, which means it’s really one of the highest quality oils you can get. 

Because the oil isn’t refined, the smoke point is a little lower—400 degrees Fahrenheit—but it’s still a suitable option for most types of cooking, such as sautéing, stir-frying, and roasting. If you want a little more adventure, Avohass also offers lime-, garlic-, and chili-flavored avocado oils.

Calories: 120 | Total Fat: 14 grams | Saturated Fat: 1.5 grams | Monounsaturated Fat: 10.5 grams | Polyunsaturated Fat: 1.2 grams

Best Extra Virgin: Primal Kitchen Extra Virgin Avocado Oil

What We Like
  • Extra virgin (unrefined)

  • Rich buttery flavor

What We Don't Like
  • Small bottle

  • Lower smoke point (better for cold dishes)

Like Avohass, Primal Kitchen offers an extra-virgin avocado oil that’s cold-pressed only from the highest quality, perfectly ripe California avocados. It has a smooth, buttery taste that’s richer than refined oils, but still mild enough to complement your favorite dishes. It’s best for cold dishes, like as part of a dressing for salads or a finishing oil for roasted vegetables, but you can also use it for medium- to low-heat cooking.

If you prefer a more neutral taste, Primal Kitchen offers a regular cold-pressed avocado oil and an avocado oil spray, which are also non-GMO, Paleo, and officially Whole30-approved.

Calories: 124 | Total Fat: 14 grams | Saturated Fat: 2 grams | Monounsaturated Fat: 10 grams | Polyunsaturated Fat: 2 grams

Best Spray: Thrive Market Avocado Oil Spray

Thrive Market Avocado Oil Spray
What We Like
  • Free of propellants

  • Inexpensive

  • Easy to use

What We Don't Like
  • Spray can come out in a stream instead of a mist

  • Doesn't last very long

  • Expeller-pressed

If you’re looking for an easy way to grease baking sheets or evenly coat your vegetables before roasting them, Thrive Market answered that call by putting avocado oil into a spray form. Unlike other sprayable oils, this is made with only one ingredient: avocado oil. And it comes from ethically sourced Mexican avocados that have been picked at peak ripeness and expeller-pressed without added chemicals.

Utilizing natural air-pressure technology, Thrive Market’s avocado oil spray is also totally free of propellants, so you get all of the benefits of avocado oil without any additives.

Calories: 130 | Total Fat: 14 grams | Saturated Fat: 2.5 grams | Monounsaturated Fat: 10 grams | Polyunsaturated Fat: 1.5 grams

Best for Cooking: BetterBody Foods Avocado Oil

What We Like
  •  High smoke point

  • Really neutral flavor

  • Inexpensive

What We Don't Like
  • Comes in a plastic bottle

  • Refined more than others

BetterBody Foods uses a natural refining process to create a non-GMO-verified avocado oil with a high smoke point of 500 degrees Fahrenheit, which makes it ideal for any type of cooking, including really high-heat methods, like deep-frying

The refining process also creates a mild, neutral flavor and a smooth finish that complements any dish without overpowering it. You can add this avocado oil to chicken, steak, and roasted vegetables, or you can use it to replace the butter or oil in baked goods.

Calories: 130 | Total Fat: 14 grams | Saturated Fat: 2 grams | Monounsaturated Fat: 10 grams | Polyunsaturated Fat: 2 grams

Best for Keto: Nutiva Organic Avocado Oil MCT Blend

What We Like
  • Added MCT oil increases monounsaturated fat content

What We Don't Like
  • Smoke point is lower than plain avocado oil

With 14 grams of healthy monounsaturated fats per tablespoon, any avocado oil is a great choice for a keto lifestyle. But Nutiva took its avocado oil up a notch by adding MCT (medium chain triglyceride) oil from coconuts into the mix. While the grams of fat didn’t change, MCT oil is a unique type of fat that has been shown to promote weight loss and increase fat burn. MCTs also provide a sustained source of energy, especially for people who are fat-adapted after following the keto diet for a while.

Keep in mind that the addition of MCT oil does lower the smoke point a little, so this blend is best for medium- or low-heat cooking.

Calories: 120 | Total Fat: 14 grams | Saturated Fat: 7 grams | Monounsaturated Fat: 5 grams | Polyunsaturated Fat: 1 gram

Final Verdict

You can’t go wrong with the Chosen Foods 100% Pure Avocado Oil (view at Amazon). It's non-GMO, expeller-pressed, and naturally refined for a neutral taste with zero additives. If you’re specifically looking for an organic option, Nutiva has you covered with its regular avocado oil (view at Amazon) or an avocado oil MCT blend (view at Amazon), which anyone who follows a keto diet will love.

What to Look for in Avocado Oil

Extraction Method

The extraction method is an important part of an oil’s taste and overall quality. Higher quality oils are usually cold-pressed or steam-refined. Expeller pressing is another extraction method that uses mechanical means to make avocado oil, rather than chemicals or heat. Try to avoid oils that are chemically extracted or exposed to high heat during the extraction process. As a general rule, if an oil doesn’t specify a higher-quality extraction method, it’s usually a good indication that chemical or heat extraction was used.

The extraction and refining process can also affect the smoke point. Refined oils have a higher smoke point than less processed extra-virgin oils. If you want to use avocado oil primarily for high-heat cooking, you’re better off with refined oil. If you prefer a stronger taste and want to use the avocado oil as a finishing oil over vegetables or on salads, an extra-virgin oil is your best bet.

Packaging

Like all high-fat oils, avocado oil can break down and become rancid when exposed to light. Most high-quality oils are packaged in dark bottles to protect them from light and increase their shelf life. When choosing an avocado oil, opt for one that’s packaged in a dark bottle, if possible. If not, it’s even more important to store the avocado oil in a dark place, away from light exposure.

Ingredients

Some inferior avocado oils are mixed with other, less expensive (and lower quality) oils. These oils are often marketed as “blends,” but not always. Check the ingredient list and make sure avocado oil is the only ingredient listed.

FAQs

Is avocado oil good for you?

Just like avocados, avocado oil is good for you. Made up of mostly monounsaturated fats, avocado oil has been shown to help improve heart health, contribute to healthy vision, and help your body absorb the fat-soluble vitamins A, D, E, and K. 

What is avocado oil good for?

Avocado oil is good for just about anything you’d use other oils for. Unlike coconut oil, which has a strong tropical taste, even unrefined avocado is fairly neutral-tasting, so you can cook and bake with it. It’s also more than 50 percent monounsaturated fat, which is incredibly stable both during cooking and storage. Because of this, you can even use avocado oil for deep and shallow frying.

Can you substitute avocado oil for vegetable oil? What about olive oil? 

Because it has a neutral taste and a high smoke point, you can substitute avocado oil for both vegetable and olive oil in both cooking and baking.

Does avocado oil go bad? 

Because it’s low in polyunsaturated fats, avocado oil doesn’t go bad as quickly as some other types of oils, but it can turn rancid if not stored properly. If stored correctly, an unopened bottle of avocado oil will last about a year. Once it’s opened, you should try to use it within four to six months for the freshest flavor.

Does avocado oil have a high smoke point? 

Yes, avocado oil has a high smoke point. Depending on how it’s processed, the smoke point of avocado oil can range from 375 degrees to 500 degrees. Refined oils have higher smoke points than unrefined, cold-pressed, and/or extra virgin avocado oils.

How should you store avocado oil? 

Because avocado is so high in fat, it’s best to store it in a cool, dark place like a pantry or cabinet. You don’t have to refrigerate the oil, but make sure it stays at room temperature and doesn’t get too hot. If the avocado oil isn’t packaged in a dark bottle, it’s also important to keep it away from light, which can make the oil go rancid.

How many calories are in avocado oil? 

The calorie count of avocado oil is slightly different depending on how the oil is extracted and processed, but on average it has between 120 and 130 calories per tablespoon.

Why Trust The Spruce Eats?

Lindsay Boyers is a certified holistic nutritionist with extensive nutrition knowledge and food and beverage testing experience. She’s developed over 1,000 original recipes and is constantly on a mission to find the healthiest, best-tasting options and ingredients across all food and drink categories.

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