Avocado Oil Review

Find the Best Avocado Oil for Purity, Freshness and Taste. Some Others May Include Rotten Avocado or Other Oils.

Medically reviewed and edited by Tod Cooperman, M.D.

Last Updated : 09/07/2021 | Initially Posted: 04/17/2021

Avocado oil reviewed by ConsumerLab.com

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Table of Contents

Summary

· What is avocado oil? How is it different from olive oil? Avocado oil is extracted from the pulp of avocados. If removed mechanically without chemicals at temperatures below 122° F (which is considered cold pressed), it may be considered extra virgin or virgin and will be green and somewhat cloudy. If processed further, it is considered refined (sometimes referred to as "pure") and will be yellowish and, typically, clear (see What It Is).

Avocado oil has a higher smoke-point than olive oil, so it may be preferred for cooking at very high temperatures and it does not have the bitterness of olive oil due to a much lower concentration of polyphenols.

· Does avocado oil have health benefits? Although not proven, avocado oil is likely to be heart-healthy if replacing saturated fats, like butter, due to its high percentage of monounsaturated and polyunsaturated fats. It is also a good source of vitamin E, provides enough beta-sitosterol to potentially improve symptoms of benign prostate enlargement, and contributes modestly to lutein intake, which may reduce the risk of macular degeneration (see What It Does).

Which are the best and worst avocado oils? We tested eight extra virgin, refined, or ungraded avocado oils. Based on chemical analysis, one product appeared to include oil other than avocado oil and was, therefore, Not Approved. On taste-testing, another product tasted of rotten avocados, so we don't recommend it (see What CL Found). Among the Approved products, we selected a Top Pick for its pleasant, medium flavor and mild, buttery, and herbaceous aroma. It was more expensive than most of the products although not the most expensive. Use the Results table to compare the test results and price per tablespoon, which ranged from 21 cents to $1.13.

It's worth noting that good avocado oil is expensive, costing several times the amount of best extra virgin olive oils that we have tested (which cost about 25 to 35 cents per tablespoon).

· How to store avocado oil? Avocado oil should be stored at room temperature and away from light, preferably in a dark-glass bottle or stainless-steel container. Avocado oil that is unopened should remain stable for at least two years if properly stored. It is not necessary to refrigerate avocado oil, even after it is opened (see ConsumerTips™).

· Safety and side effects of avocado oil: Avocado oil is generally safe and well-tolerated, although some people may have an allergic reaction, and consumption of large amounts could potentially interact with the drug warfarin (see Concerns and Cautions).

What It Is:

Avocado oil is the oil extracted from the pulp of avocados. If removed mechanically without chemicals at temperatures below 122° F (which is considered cold pressed), it may be considered extra virgin or virgin and will be green and somewhat cloudy. If processed further, it is considered refined (sometimes referred to as "pure") and will be yellowish and, typically, clear. Technical standards have been proposed but not adopted to define "extra virgin" and other grades of avocado oil (see Quality Concerns and What CL Tested For).

What It Does:

Heart Health
The FDA permits a heart-health claim for oils containing at least 70% oleic acid when those oils are used to replace saturated fats in the diet. Oleic acid is thought to be responsible, in part, for potential cardiovascular benefits with avocado oils (Dreher, Crit Rev Food Sci Nutr 2013). Although levels vary by brand and region, approximately 56% to 77% of the fatty acids in avocado oil are oleic acid ( Qin, J Oleo Sci 2016; Paltita.com). Olive oils tend to have slightly higher levels of oleic acid than avocado oils (see the levels ConsumerLab found in its tests of extra virgin olive oils.)

About 13% of the fat in avocado oil is polyunsaturated fat, similar to olive oil, although lower than in some other oils. Polyunsaturated fats may lower levels of low-density lipoprotein (LDL or "bad") cholesterol even more than monounsaturated fats. The American Heart Association recommends that the majority of fat intake come from monounsaturated and polyunsaturated fats.

Avocado oil also contains modest amounts of phytosterols, plant compounds that may help lower cholesterol (as well as reduce symptoms of an enlarged prostate). One study reported avocado oil to contain approximately 36 mg of beta-sitosterol per tablespoon (Mo, Lipids 2014) [a typical California avocado (weighing 173 grams) would contain 132 mg beta-sitosterol (Duester, J Am Diet Assoc 2001)]. Supplements for prostate health typically provide about 60 mg of beta-sitosterol per day. Phytosterols can also help lower cholesterol when consumed with meals, but this requires much great amounts — several hundred milligrams, as found in supplements to lower cholesterol.

Unfortunately, unlike olive oil, which has been extensively studied and shown to have cardiovascular benefits as part of a healthful diet, there appear to be no such studies to-date with avocado oil. Most studies on avocado have used the whole fruit, which contains nutrients such as magnesium, potassium, vitamins B6 and thiamine, and fiber, which may not be present in the oil. In general, these studies have found cardiovascular benefits. For example, a review of ten small clinical trials that investigated the effects of consuming avocados (typically between ½ to 1 ½ avocados per day, usually — but not always — replacing other sources of fats) found that, overall, avocado consumption lowered average total cholesterol levels by 18.80 mg/dL, LDL cholesterol by 16.50 mg/dL and triglyceride levels by 27.20 mg/dL. The study participants included healthy individuals, and those with diabetes and/or high cholesterol (Peou, J Clin Lipidol 2016).

Polyphenols are another component of both avocado oil and olive oil, although levels are much lower in avocado oil than in olive oil. The cardiovascular benefits of olive oil are believed to be due, in part, to its high content of these antioxidant compounds, and research suggests that olive oil with higher amounts of antioxidant polyphenols may be more effective in improving cholesterol levels than olive oils with lower amounts. An analysis of two avocado oils sold in Columbia, for example, found their total polyphenol content to be just 43 mg/kg and 57 mg/kg (Flores, J Food Sci Eng 2014). In this Review (below), none of the avocado oils contained a quantifiable amount of polyphenols (the limit of quantification was about 95 mg/kg). On the other hand, amounts of polyphenols found by ConsumerLab in popular extra virgin olive oils have ranged from about 150 mg/kg to over 400 mg/kg.

Osteoarthritis
There does not appear to be any research on the effects of consuming avocado oil alone (and not in extract form) on knee or hip osteoarthritis.

However, there is some preliminary evidence that taking a combination of avocado and soy unsaponifiables (ASUs) (fat-soluble compounds extracted from avocado and soy that are thought to have anti-inflammatory properties) may help to reduce joint pain and stiffness in people with osteoarthritis (Dreher, Crit Rev Food Sci Nutr 2013). Pooled data from two clinical studies showed that taking 300 mg of avocado and soy unsaponifiables daily for three to six months reduced pain on the Visual Analogue Scale (a 100-mm scale) by 17.36 mm and on the Lequesne Index (a 24-point scale) by 2.33 points compared to placebo in people with knee osteoarthritis. Taking a higher dose of 600 mg daily did not show greater benefit (Simental-Mendia, Int J Rheum Dis 2019).

On the other hand, 300 mg of avocado and soy unsaponifiables taken daily for two to three years did not reduce hip pain compared to placebo in people with hip osteoarthritis, and the average loss of joint space width was similar between the two groups (Maheu, Ann Rheum Dis 2014). Although another study found that people severely affected by hip osteoarthritis had slightly less loss of joint space width if taking ASUs than placebo (-0.43 mm vs. -0.86 mm, respectively), there was no benefit for people who were less severely affected at baseline (Lequesne, Arthritis Rheum 2002).

Skin Health (Topical use)
Due to its fatty acid and vitamin E content, there is interest in using avocado oil for dry skin. A small study in healthy women (age range 25 to 50 years) found that applying a refined avocado oil product (Cropure Avocado, Croda Chemicals Ltd., U.K.) to the skin reduced loss of water through the skin by about 15% compared to baseline. Very little oil was absorbed into the skin, suggesting that avocado oil functioned as an "occlusive moisturizer," which works by forming a protective layer on the skin surface (Patzelt, Skin Res Technol 2012). Two small studies in Korea among younger and older women with dry skin found that applying 1% avocado oil spray to the elbows and heels twice daily improved dryness on the elbows after one week and on the heels after two weeks (Park, Kor J Aesthet Cosmetol 2013; Kim, Kor J Aesthet Cosmetol 2013). While these results are promising, higher quality studies are needed to determine the optimal formulation and dose of avocado oil for dry skin and to clarify whether avocado reduces dryness better than other skin moisturizers.

Some research has also shown that applying a vitamin B-12 cream containing avocado oil (Regividerm, Regeneratio Pharma AG, Germany) improved the severity and extent of plaque psoriasis, although it took longer to achieve benefit with the avocado oil cream than with ointment containing calcipotriol (a vitamin D3 derivative commonly used for treating plaque psoriasis) (Stücker, Dermatology 2001).

Avocado oil has been shown to accelerate wound healing in animals when applied to the skin or taken as a supplement (de Oliveira, Evid Based Complement Alternat Med 2013), but this effect has not been confirmed in human studies.

Other Nutrients and Benefits
As noted above, avocado oil contains a substantial amount of vitamin E, predominately as alpha-tocopherol. One tablespoon of avocado oil can contain between 2.8 mg and 4.0 mg (4.2 IU to 6 IU) of vitamin E, equivalent to 28% and 40% of a person's daily requirements, respectively (Paltita.com).

Avocado oil contains small amounts of carotenoids - primarily lutein -- although amounts can vary widely, from trace amounts up to about 0.5 mg per tablespoon (Qin, J Oleo Sci 2016). To put this amount in perspective, population studies suggest a reduced risk of both age-related macular degeneration and cataract formation in people who get about 6 mg per day of the carotenoids lutein and zeaxanthin — although most people consume less, about 2 mg to 4 mg daily from foods.

Avocado Fruit
Consuming an avocado with a meal has been shown to increase the absorption of beta-carotene from carrots and tomato sauce (Kopec, J Nutr 2014). Although there are no similar studies using avocado oil, it's likely that the oil would also help to increase absorption of fat-soluble vitamins, such as A, D, E and K, from foods.

A study the among 136 overweight/obese men and women (average age 34) found that women who consumed approximately 5 oz. of whole Hass avocado (slightly less than one avocado, providing about 224 Calories and 14 grams of monounsaturated fat) with one of their main meals each day for three months had modest decreases in abdominal fat beneath the skin and around abdominal organs compared to those who consumed a similar meal with approximately the same amount of calories, but without avocado. However, adding avocado to the meal did not reduce weight, or improve blood sugar or insulin control, and there was no decrease in abdominal fat in men (the men consumed a slightly greater amount of avocado). The study was funded by the Hass Avocado Board (Khan, J Nutr 2021).

Quality Concerns and Tests Performed:

A study by researchers at the University of California, Davis (with funding from an avocado oil supplier in Mexico) found that as much as 82% of 22 avocado oil samples bought locally or online in the U.S. either exhibited signs of being stale (15 samples) before the expiration date or apparently mixed with other oils (6 samples). Efforts were made to "cover all the major brands" of avocado oil. The three refined oils found to have the highest levels of peroxide (an indicator of being stale) came in clear, rather than tinted, bottles. Two samples of "extra virgin" and one sample of "refined" avocado oil were nearly 100% soybean oil. Three other products seemed to be adulterated with sunflower and safflower oils, although it is possible that their unusual chemical profiles may have resulted from processing conditions or natural variations (Green, Food Control 2020).

As noted in a UC Davis news release about the study, only two brands produced samples that were pure and nonoxidized. Those were Chosen Foods and Marianne's Avocado Oil, both refined avocado oils made in Mexico (refined oils have been processed with heat or chemicals to remove flaws). Among the virgin grades (made only with mechanical processing), CalPure produced in California was pure and fresher than the other samples in the same grade.

Further analysis of the avocado oils tested in the study above but, this time, using a different analytical method, confirmed the earlier findings -- emphasizing concerns about adulteration of avocado oils (Tang, Molecules 2021).

ConsumerLab.com evaluated avocado oils both chemically and from a sensory perspective.

Chemical testing:

Products were chemically tested by an independent laboratory blinded to product identities and were held to proposed chemical standards for avocado oil (see How Products Were Evaluated for more information on testing methods, proposed standards, and passing scores.)

· Free Acidity (Free Fatty Acid Content) - This is a measure of the quality of the oil, reflecting the quality of the avocados used and the care taken in producing the oil. Free fatty acids (as free oleic acid) should constitute no more than 5% for extra virgin avocado oil and 0.1% for refined avocado oil.

· Purity (Fatty Acid Profile) - Fatty acids are the molecular components of oil. Basic percentages of 12 fatty acid types are expected within a certain range, distinguishing avocado oil from other oils that should not be present. The major fatty acid, oleic acid, should be in a range of 60% to 80%.

· Rancidity (Peroxide Value) - A rough indicator of the amount of primary oxidation of avocado oil expressed as milliequivalents of active oxygen per kilogram of oil. The Peroxide Value must be no more than 10 for virgin avocado oil and no more than 2 for refined avocado oil. A high value indicates that the avocado fruit or its derivatives were not handled properly. Avocado oil with a high peroxide value may not keep well.

In addition, although not a proposed standard, ConsumerLab.com sought to determine the polyphenol content of each product due to its possible association with cardiovascular benefits. However, none of the products was found to contain a quantifiable amount of polyphenols (i.e., no more than 95 mg/kg).

Sensory testing (flavor and odor/aroma):
Although there are no established standards for the sensory analysis of avocado oil, we had a trained olive oil taster, who was blinded to product identity, evaluate each product for perceived positive and negative attributes. These were not a basis for Approval but are included in the Results table below as they may be helpful to consumers.

What CL Found:

The majority of avocado oils met the proposed chemical standards, but one did not and some that met chemical standards had aromas that suggested to our taste tester they were made from avocados that included some that were rotten and/or bruised.

Not Approved
Aldi's Simply Nature® 100% Pure Avocado Oil Cold-Pressed was Not Approved because its fatty acid profile did not fully match that of avocado oil, suggesting adulteration with another oil. It contained too much stearic acid (1.7%; normal range: 0.1 to 0.4%) and was slightly low in palmitoleic acid (1.5%; normal range: 2 to 8%). These findings were confirmed in a second laboratory. Taste testing detected slight oxidation and a slight "off" note in the aroma described as sour milk. Interestingly, it had an oleic acid content of 76.5% which, although acceptable and potentially beneficial from a cardiovascular perspective, was significantly higher than the other products (all had less than 68.5%).

The label on Aldi's indicates that it is "cold pressed" "100% pure avocado oil" although it does not specify a grade, such as extra virgin or refined. Its peroxide value was very low (0.97 compared to about 3 to 5 for the extra virgin oils reviewed), which is not a bad thing but suggests a refined oil, although its free acidity was a bit higher than expected for a refined oil (0.18%; expected to be no more than 0.1%, or no more than 5% for extra virgin oil). Taking this all into consideration, as well as the fact that Aldi's oil is light yellow and only slightly cloudy (unlike the green, cloudy appearance of virgin avocado oils), Aldi's most likely contains avocado oil that has been refined and, possibly, some other type of oil.

Approved but Not Recommended
La Tourangelle Delicate Avocado Oil passed all chemical testing but we do not recommend it due to an aroma that "reflected bruised, rotten" avocado. Like Aldi's, it did not specify a grade of avocado oil (Note: La Tourangelle also sells an Extra Virgin Olive Oil, but it was not tested).

Approved
Five other avocado oils labeled as "extra" virgin or "refined" met the chemical parameters for their labeled grades and had positive sensory characteristics without significant sensory defects. See the Results table.

Our Top Pick:

Among the Approved products, our Top Pick for avocado oil is Chosen Foods 100% Pure Avocado Oil. Although a refined oil (hence, it appears pale yellow and clear) and not extra virgin, our taste tester described it as having a "buttery and herbaceous" mild aroma with a flavor intensity that was "medium with green vegetal and herbaceous notes" adding, "Clean finish; very pleasant." No sensory defects were noted.

As noted earlier, Chosen was one of only two 22 avocado oils tested at UC Davis found to be pure and unoxidized (the other was Marianne's, which is not widely sold). In fact, none of the extra virgin avocado oils were as pure and fresh (as they are not permitted to be refined).

A downside to Chosen Foods is that it is relatively expensive — 76 cents per tablespoon. That's much more than other refined oils or oils of unspecified grades (21 to 29 cents per tablespoon) and more in-line with extra virgin avocado oils (65 cents to $1.13 per tablespoon), as shown in the graph below. It's worth noting that even the best extra virgin olive oils that we have tested cost only about 25 to 35 cents per tablespoon, making them much less expensive than Chosen as well as extra virgin avocado oils.

Cost of Extra Virgin Olive Oil per Tablespoon

The other refined oil that we reviewed (365 Whole Foods Market Avocado Oil — 27 cents per tablespoon) was described by our taste-tester as having "Very little aroma, reminiscent of a refined oil," which it is.

If you want an avocado oil with a stronger aroma (and that's green and cloudy), choose an extra virgin oil -- our taste tester found that all three of the extra virgin oils had strong aromas, while the other oils did not. These aromas differed somewhat, with Calpure ($1.13 per tablespoon) being described as "green vegetal and woody (cedar)", Olivado (95 cents per tablespoon) as "woody (cedar) and nutty," and Primal Kitchen (65 cents per tablespoon) as "green vegetal and woody "(cedar)." It's hard to say which of the extra virgin oils is best. In the tests at UC Davis, Calpure was found to be the most pure and fresh among extra virgin avocado oils, but it is also the most expensive in this Review.

Test Results by Product:

Listed below are the test results for seven avocado oils selected by ConsumerLab.com based on popularity among CL readers. Shown for each product are the test results (laboratory and sensory), as well as the taste tester's description of the flavor and aroma. Product prices and the calculated cost to obtain one tablespoon of oil from each are shown in the last two columns along with descriptions of the appearance of each oil and other notable features, such as quality certifications which appeared on labels.

Results of ConsumerLab.com Testing of Avocado Oil Products

(Click arrows or swipe left or right to see all columns)

Approval Statusⓘ

Product Name

Sourcing

Sensory Testsⓘ:
Negative & Positive Characteristics

Fatty Acid Profileⓘ

Oleic Acidⓘ (%)

Free Acidityⓘ (%)

Rancidityⓘ (Peroxide Value) (meq/kg)

Cost Per Tablespoon

Price Paid

Appearanceⓘ and Notable Features

Ingredients

Extra Virgin Avocado Oils:

APPROVED

Calpure® Avocado Oil Extra Virgin

Origin: USA

Dist. by Calpure Foods, Inc.

Positive:
Strong aroma described as green vegetal and woody (cedar). On palate the flavor distinctly reflected fresh avocados and had a lingering yet clean finish.

Negative:
Slight amount of bruised fruit detected in aroma.

Fatty Acid Profile: ✔

Oleic Acid: ✔
65.3%

Free Acidity: ✔
1.01%

Peroxide Value: ✔
5.08

$1.13/tbsp

$19.26/8.5 fl oz [250 ml] dark glass bottle (approx. 17 servings)

Dark green and cloudy with suspended particulates at room temperature

Kosher.

Cold pressed

Ingredients: Extra Virgin Avocado Oil.

APPROVED

Olivado Extra Virgin Avocado Oil - Organic

Origin: Kenya

Dist. by Olivado Limited

Positive:
Aroma was strong and described as woody (cedar) and nutty. Flavor was medium intensity and reflected unripe avocado fruit. Oil had a lingering finish.

Negative:
None.

Fatty Acid Profile: ✔

Oleic Acid: ✔
65.8%

Free Acidity: ✔
1.79%

Peroxide Value: ✔
3.14

$0.95/tbsp

$15.27/8.45 fl oz [250 ml] dark glass bottle (approx. 17 servings)

Medium green color with cloudiness

USDA Organic seal. Certified Organic bio gro seal. Kosher.

Cold pressed

Ingredients: Organically produced, Extra Virgin Avocado Oil (100%).

APPROVED

Primal Kitchen® California Extra Virgin Avocado Oil

Origin: USA

Dist. by Primal Nutrition, LLC

$ Price Check

Positive:
Aroma was strong and described as green vegetal and woody (cedar). Flavor reflected ripe avocado fruit with grassy and herbaceous notes, and clean finish.

Negative:
Aroma reflected some bruised fruit however this characteristic was not found on the palate.

Fatty Acid Profile: ✔

Oleic Acid: ✔
68.4%

Free Acidity: ✔
0.8%

Peroxide Value: ✔
4.58

$0.65/tbsp

$10.99/8.45 fl oz [250 ml] dark glass bottle (approx. 17 servings)

Very dark green with cloudiness

Non GMO Project Verified seal. Non-GMO. Certified Paleo.

Cold extracted

Ingredients: Extra Virgin Avocado Oil.

Refined Avocado Oils:

APPROVED

365 Whole Foods Market Avocado Oil

Origin: Mexico

Dist. by Whole Foods Market

Positive:
Low intensity aroma and flavor both described as buttery. Oil had short finish.

Negative:
Very little aroma, reminiscent of a refined oil.

Fatty Acid Profile: ✔

Oleic Acid: ✔
64.2%

Free Acidity: ✔
0.06%

Peroxide Value: ✔
1.5

$0.27/tbsp

$8.99/16.9 fl oz [500 ml] dark glass bottle (approx. 33 servings)

Very pale yellow with suspended particulates at room temperature

Non GMO Project Verified seal. Kosher. Vegan. Sodium Free.

Expeller pressed

Ingredients: Expeller Pressed Refined Avocado Oil.

APPROVED

Top Pick

Chosen Foods® 100% Pure Avocado Oil

Origin: Mexico

Dist. by Chosen Foods, LLC.

Positive:
Mild aroma described as buttery and herbaceous. Flavor intensity was medium with green vegetal and herbaceous notes. Clean finish; very pleasant.

Negative:
None.

Fatty Acid Profile: ✔

Oleic Acid: ✔
66.9%

Free Acidity: ✔
0.11%

Peroxide Value: ✔
1.77

$0.76/tbsp

$12.99/8.4 fl oz [250 ml] dark glass bottle (approx. 17 servings)

Pale yellow and translucent

Non GMO Project Verified seal. Glyphosate Residue Free detoxproject.org seal. Kosher. Certified Paleo.

Expeller-pressed & naturally refined

Ingredients: Avocado Oil.

Unspecified Avocado Oils:

NOT APPROVED

Aldi's Simply Nature® 100% Pure Avocado Oil Cold-Pressed

Origin: USA, Mexico, Spain

Dist. by Aldi

Positive:
Positive aroma was slightly nutty. On the palate oil was mostly neutral flavor with hints of nuts and butter. Flavor did not reflect avocado fruit.

Negative:
Aroma contained a slight "off" note described as sour milk. Detected slight oxidation on the palate.

Fatty Acid Profile:
Found unacceptably high amount of stearic acid (1.7%; acceptable range of 0.1 to 0.4%) and borderline low amount of palmitoleic acid (1.5%; acceptable range of 2 to 8%).

Oleic Acid: ✔
76.5%

Free Acidity: ✔
0.18%

Peroxide Value: ✔
0.97

$0.21/tbsp

$6.99/17 fl oz [500 ml] dark glass bottle (approx. 34 servings)

Light yellow and translucent with small amount of cloudiness at room temperature

Non GMO Project Verified seal. Kosher.

Cold-pressed

Ingredients: Avocado Oil.

APPROVED

Not Recommended Due to Taste

La Tourangelle® Delicate Avocado Oil

Origin: USA, Mexico, Spain

Mfd. by La Tourangelle, Inc.

$ Price Check

Positive:
Medium avocado flavor on palate which lingers. Also hints of butter.

Negative:
Aroma was medium intensity and reflected bruised, rotten fruit. Oil may be slightly fusty and/or oxidized.

Fatty Acid Profile: ✔

Oleic Acid: ✔
66.5%

Free Acidity: ✔
0.26%

Peroxide Value: ✔
4.27

$0.29/tbsp

$9.98/16.9 fl oz [500 ml] aluminum bottle (approx. 33 servings)

Golden/green and cloudy with suspended particulates at room temperature

Non GMO Project Verified seal. Kosher. Gluten-Free. Sodium-Free. Vegan.

Expeller-pressed

Ingredients: Avocado Oil (100%).

Unless otherwise noted, information about the products listed above is based on the samples purchased by ConsumerLab.com (CL) for this Product Review. Manufacturers may change ingredients and label information at any time, so be sure to check labels carefully when evaluating the products you use or buy. If a product's ingredients differ from what is listed above, it may not necessarily be of the same quality as what was tested.

The information contained in this report is based on the compilation and review of information from product labeling and analytic testing. CL applies what it believes to be the most appropriate testing methods and standards. The information in this report does not reflect the opinion or recommendation of CL, its officers or employees. CL cannot assure the accuracy of information.

ConsumerTips™:

What to Look For:
As there are no established standards for avocado oil and adulterated and poor quality products have been found on the market in the U.S., it is particularly important that consumers be wary when selecting a product. Here are things to look for, and look out for, according to researchers at UC Davis:

· In general, authentic, fresh, virgin avocado oil tastes grassy, buttery and a little bit like mushrooms.

· Virgin (and extra virgin) avocado oil should be green in color, whereas refined avocado oil is light yellow and almost clear due to pigments removed during refining.

· Even good oil becomes rancid with time. Purchase a size that can be finished before the oil oxidizes

· Rancid avocado oil smells stale, sort of like play dough.

· When possible, choose an oil that's closest to the harvest/production time to ensure maximum freshness. The "best before date" is not always a reliable indicator of quality.

How to Cook with Avocado Oil
A number of websites promote avocado oil as superior to extra virgin olive oil for cooking because it has a higher smoke point - the temperature at which an oil begins to smoke and can burn. While smoke points for avocado oil do tend to be a bit higher than for olive oil, the smoke points depend on the grade of the oils being compared (Woolf, Gourmet and Health-Promoting Specialty Oils 2009; The Olive Oil Source 2018). Like extra virgin olive oil, extra virgin avocado oil is produced using high-quality fruit that is only processed using mechanical extraction, without chemical solvents, at low temperatures (Woolf, Gourmet and Health-Promoting Specialty Oils 2009). Extra virgin oils, whether avocado or olive, tend to be more stable than virgin or regular oil. For example, one study found that extra virgin olive oil had a higher smoke point than virgin avocado oil (405° F vs. 387° F). The extra virgin olive oil was also found to have better oxidative stability and produce fewer harmful compounds (decomposition products of frying oil that have been associated with various forms of cancer and neurodegenerative diseases) (De Alzaa, Acta Sci Nutr Health 2018).

The polyphenols in oils, however, are very sensitive to heating, and you will lose them during cooking. Since, as noted above, polyphenols are a more significant attribute of olive oil than avocado oil, if you want to preserve them, it is preferable to use olive oil on foods only after they have been cooked.

How to Store Avocado Oil
Avocado oil should be stored at room temperature and away from light, preferably in a dark-glass bottle or stainless-steel container. Avocado oil contains high levels of chlorophyll which gives it its green color, ranging from the intense green of extra virgin oil to the lighter green/yellow of virgin oil. In darkness, chlorophyll may act as an antioxidant and help preserve the oil, but it can speed up oxidation of the oil when exposed to light. Avocado oil that is unopened should remain stable for at least two years if properly stored.

Refrigerate?
It is not necessary to refrigerate an unopened bottle of avocado oil. Even after being opened, refrigeration is not necessary as long as stored properly (see above).

Concerns and Cautions:

Consumption of avocado oil in the diet is generally considered to be safe and is well-tolerated. Although a "healthy" oil, avocado oil is a fat and will contribute calories like any fat and should be used in moderation.

There are two reports of avocado consumption interacting with the blood-thinner warfarin (Coumadin). In one of the cases 100 grams of avocado was being consumed daily and, in the other, 200 grams had been consumed two nights in a row (Blickstein, The Lancet 1991). The reporting doctors theorized that the oil in avocado may interfere with liver enzymes that break down the drug or with absorption of the drug in the intestine.

People who are allergic to latex may also be allergic to avocados (Blanco, Allergy 1994; Wagner, Biochem Soc Trans 2002), and, rarely, allergic reactions to avocado, including coughing, wheezing, and rash, have been reported in individuals who do not have a latex-fruit allergy (Abrams, Allergy Asthma Clin Immunol 2011). There is one report of an allergic skin reaction to avocado oil used topically (de Groot Contact Dermatitis 1987).

In a laboratory study, exposing human lymph cells to extracts of avocado fruit caused some aberrations in how the cells' chromosomes replicate, although more extensive aberrations occurred only with extract of avocado leaves. However, as the study's authors note, it's not known if consuming avocado or avocado oil has the same potential to cause genetic damage, and there are no studies in people on the effects of consuming avocado oil on genes (Kulkarni J Environ Sci Health C Environ Carcinog Ecotoxicol Rev 2010).

Avocado contains a compound called persin that can be toxic to certain animals but is not thought to be harmful to people in the amounts present in the fruit (Merck Veterinary Manual 2018). Furthermore, avocado oil made from ripe avocados is unlikely to contain persin (Woolf, Gourmet and Health-Promoting Specialty Oils 2009).

+ 14 sources

Information on this site is provided for informational purposes only. It is not an endorsement of any product nor is it meant to substitute for the advice provided by physicians or other healthcare professionals. The information contained herein should not be used for diagnosing or treating a health problem or disease. Consumers should inform their healthcare providers of the dietary supplements they take.

Latest Clinical Research Updates for Avocado Oil

An Avocado a Day?

9/07/2021

Does eating an avocado with your meal help reduce abdominal fat or weight, or improve blood sugar or insulin control? See what a new study found in the What It Does section of our Avocado Oil Review. Also see our Top Picks among avocado oils.