What’s So Healthy About Avocado Oil?

It doesn’t take much digging to figure out that most of the oils we eat in this country are fantastically poor choices. There’s the heavy processing to consider as well as the GMO sourcing, the rancidity, and dramatic omega fatty acid imbalance to name a few unsavory points. Sure, we make different choices in our own kitchens, but sometimes we find ourselves wishing we could recreate a certain taste in a Primal version of an old favorite recipe or just find a better flavor in one of our new favorite Primal meals. As a result, even the most Primally devout among us are on the lookout for the healthiest choices with the right practical adaptability. (And, oh yeah, good taste.) In the interest of relishing our food while respecting our bodies, we hunt down lesser appreciated alternatives. Plus, there’s just something fun about undermining the status quo to support worthy culinary underdogs. One of the great finds of my Primal journey has undoubtedly been avocado oil—a little recognized healthy fat with big versatility.

Health Benefits

Aside from the chip and guacamole spread, avocado just doesn’t get the respect it deserves. Consider the fact that an avocado is over 75% fat. For a plant, this is a small and glorious miracle. What this fruit lacks in sweetness, it overachieves in satiety. But let’s look at the fat breakdown.

From an omega standpoint, avocado oil gives you a nutritional profile similar to olive oil. Nearly 70% of avocado oil is oleic acid, a monounsaturated omega-9 fatty acid. Aside from the significant monounsaturated content, avocado oil is about 16% saturated fatty acids and 14% polyunsaturated. The omega-6 to omega-3 ratio is about 13:1. It’s on equal footing with olive oil, but arguably offers a better, milder, more consistent taste profile.

The fats aren’t only healthy in and of themselves but make other nutrients, particularly carotenoids, in the avocado much more bioavailable. Research has shown that avocado or avocado oil increased the absorption of carotenoids in a meal anywhere from 2.6 times to 15.3 times depending on carotenoid.

Speaking of micronutrients, an avocado itself has an impressive nutritional breakdown. A mere half of your average Hass avocado offers goodies such as 345 mg of potassium (that’s more than a banana), 185 mg of lutein/zeaxanthin per one-half fruit, 19.5 mg magnesium, 60 mg folate, 10 mg choline, 19 mg of glutathione, and 57 mg phytosterols including the potent lipid influencer beta-sitosterol.

With their high levels of multiple antioxidants (e.g. polyphenols, proanthocyanidins, tocopherols, and carotenoids), avocados deserve accolades far beyond their usual attention, and research shows that avocado oil confer their nutritional health benefits. Several studies conclude that avocado consumption (again, which is mostly fat/oil) can support everything from good cardiovascular function to healthy aging, better eye health (likely because of enhanced lutein/carotenoid absorption) to easier weight loss (due to satiety), healthier lipid profiles (by lowering LDL and triglycerides) to lower risk for certain cancers (a potential result of glutathione and carotenoid benefits). Avocado oil has also shown benefit for the control of metabolic disorder and liver function.

And free radicals – they meet their match apparently when up against avocado oil. While antioxidants from plenty of other fruits and vegetables are known to neutralize free radicals, research suggests avocado oil’s power might have an extra potent benefit in (unlike most other antioxidant sources) being able to enter mitochondria, our seats of energy production and key factors in aging trajectory.

And while we’re on the subject of aging, avocado oil’s polyhydroxylated fatty alcohols, have been shown to reduce skin damage and inflammation that result from ultraviolet light exposure. These unique lipid molecules in addition to avocado oil’s effect on carotenoid absorption mean potent protection for the skin cell integrity and overall skin health.

Adaptability and Taste

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.

Unlike the sometimes bitter taste and pungent scent of olive oil, avocado oil has a mild smell, a creamy texture and rich, lingering taste that’s both naturally buttery and slightly nutty. (To my nose, the oil smells like a soft, ripe avocado with maybe a very faint hint of artichoke.) It’s become my favorite oil for fish, grilled vegetables and a lot of salad recipes.

Because of the higher smoke point, you can use avocado oil in cooking marinades as well as finishing sauces. I know people who avoid all dairy and use this oil in lieu of butter (or even ghee) for most of their cooking. Oh, and I’ve also heard the mild, neutral taste and high monounsaturated profile make it the perfect oil for Paleo mayo (wink).

And while I don’t do much baking, I’ve heard from many who have come to appreciate avocado oil in recipes, particularly when they’re not looking for the strong aroma that unrefined coconut oil inevitably adds.

The only “con” you could say is the relative rarity of avocado oil. While you may not find it in every mainstream grocery store in the Crisco aisle, many if not most co-ops as well as specialty or higher-end grocers carry it—and, you guessed it, yours truly with the Primal Kitchen line of avocado oils as well as avocado oil-based mayos and dressings/marinades. Let’s just say that when I find something good, I make sure to bottle enough for myself and my friends.

Thanks for stopping by, everyone. Have you used avocado oil? What Primal recipes have you found it a good complement for? Share your thoughts and cooking ideas in the comment board, and thanks for reading today, everyone. Have a great week.

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About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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133 thoughts on “What’s So Healthy About Avocado Oil?”

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  1. I love avocado oil! I use it for all my high heat cooking needs and for the paleo mayo because the taste is so mild. I buy mine at Costco – a 1 litre bottle runs about $11.00

      1. It is, but you can read up on the methods used it’s a steam method that isn’t terribly harsh. It has a much higher smoke point and if you want/need an oil with a neutral taste, the Chosen Foods stuff is awesome. Yeah, it doesn’t have all the goodies, but it still suits my purposes. (Lard has become my go to oil for frying anyway.)

        I use it for mayo. My experiments with unrefined avocado oil produced mayo that tasted… well… a lot like avocado which doesn’t always work. (In the case of certain things it’s awesome though.)

        1. Love that Chosen Foods Avocado oil! It’s light and mixes well with everything. Stay away from President’s Choice Avocado Oil. It tastes like rotten avocados. Disgusting.

        2. Ditto.I Make my mayo with it also for those very reasons. I also add a little coconut oil and this helps thicken it

          1. As a Chef you’re not using enough egg yolk or too much oil to egg if it is not thick enough. Using Avocado oil over olive oil does not change to final product and thickness. Add the oil super slow….

      2. Are you referring to the Kirkland brand as Costco does sell more than one? It would be really uncool to confuse consumers into thinking any brand they sell is not god.
        PLease clarify

      3. Breaking news! All oils are refined….Even if it were to drip out of the fruit or vegetable by itself it is not the whole plant-based product so therefore by definition much of the nutrients and likely all the fiber is left out of the oil.

        1. Most of the nutrients are there as tests on olive oil have shown, I buy from single estate places. As long as the oil is the first cold pressing of these oils all is fine and the vitamins are still present. As for Fibre, not wanted or needed in oil , naturally ! Plenty of places to get that from..

    1. That avocado Oil from Costco is REFINED…..not good at all. When an oil is refined it’s done by heat or chemicals which when you boil it down basically toxic to the body. I always use an UNREFINED Cold pressed avocado oil to cook with AND use on my skin. My go to brand is always Avohaus a New Zealand Avocado oil. New Zealand seems to make the best and Non GMO as well!
      I use the Organic on my skin every day….it’s CHANGED my skin for the better! Also, my aunt was having problems with Psoriasis and started using the Organic on her skin and it has helped tremendously. Avocado Oil is my go to cooking oil and skincare!!!

      1. Faye,
        I have a VERY small business making organic spa products. I haven’t branched out much in Carrier oils due to food allergies (even though people swear by things such as almond oil),. I’m hesitant about things such as not allergies even if properly labels. I recently purchased some great avocado oil to use in my lotion bars, but have never used it before. If you wouldn’t mind, would you let me know how this works for your skin, please? I have read plenty, but haven’t met anyone who actually uses it!
        Many thanks!

        1. Jessica, my sister has a nut allergy and so things like almond oil and argan oil have always caused breakouts when she has used them for moisturising or massage oils etc. I personally used to use argan to moisturise a lot and it was lovely as a natural alternative to chemical moisturisers. Also noticed it smoothed out my skin and reduced fine lines (I’m in my late 20’s still so don’t have full blown wrinkles as such quite yet!). But recently i discovered Avocado oil in a sale and being a sufferer of varicose veins and also having a disjointed knee-cap from a trampoline accident in my teens, I thought I’d try it as a massage oil for my legs. I kid you not… the varicose veins have been visibly reduced in only a week of using cold-pressed avocado oil – AND my knee pain is lighter and more manageable to walk and climb stairs on. So I thought I’d use as a face mousturiser – the first day I put it on, not only did it moisturise and even out skin tone, it didn’t leave any greasiness or clog pores like I felt with argan oil. Plus, someone asked what foundation I was wearing as apparently I was glowing! My sister had an acne breakout which just wasn’t healing – since avocado isn’t a nut and the oil is taken from the flesh of the fruit, it suited her skin fine too and the area of her breakout (lower cheek/jaw) is now healing.

          So from my personal experience, avocado oil (cold-pressed) has been an invaluable addition to my previously pretty scarce and lazy (if not non-existent) skin care routine. We’ve only been using it a couple of weeks but my sister with a nut allergy is similarly finding it to be suitable for her skin. Hope this helps.


  2. Sounds like I need to add it to my facial oils as well as my kitchen.

    I noticed a couple weeks ago that Target carries avocado oil next to the California Olive Ranch EVOO. The brand was La Tourangelle. Anyone know anything about them?

    1. From their page… (they also state their oil’s smoke point is 375):

      Production process
      Avocado oil is processed on equipment very similar to those used to process extra virgin olive oil. The avocado pulp is first expeller-pressed usually using a centrifuge. It is then lightly filtered and “polished” using another centrifuge. It takes from 15–20 avocados to make 1 ( one) 250 ml/8 ounce tin. The result is a beautiful, emerald green oil with high level of monounsaturated fats that will bring a delicious, light avocado flavor to your dishes.

    2. I use avocado oil as a moisturizer on my face before putting on my makeup. It is great, as it goes into the skin quickly. I love how it makes my skin feel. It really is the best thing I have found for a natural moisturizer.

    3. Hey Karen,

      I’ve used that brand but it’s partially refined and from what I learned they use a mix of avocados from all over..Mexico, CA., etc. Not my favorite, but I do like some of their other oils.

  3. I’m not a huge fan of how avocados taste, but with all the benefits listed above I’d be foolish not to try using avocado oil for some of our meals. Thanks for the info!

    1. I used to be anti-avocado. But once I started eating healthy, I all of the sudden got a taste for them. I love them now! I have a half or whole one most days with lunch. My palate has grown even more since going Primal. Now I love cauliflower and brussel sprouts, when I wouldn’t touch a cruciferous veggie with a ten foot pole. Give avocados another shot. Try it different ways with different foods; making guacamole with a little salt and lime is a totally different taste than eating it raw. I love it in a ground beef mix with bell peppers and jalapenos.

        1. Avocados are also an excellent first solid food for infants. Our daughter rejected everything but took to avocado right away. Her first big piece of solid food that we let her handle herself was an ear of corn. Holly cow, was she in heaven gnawing on a giant piece of food. She was such an aggressive eater that I stopped using a spoon to feed her baby food (too slow and just frustrated her) and would just pour it down her throat straight out of the jar.

          1. Certainly better to start teaching good table manners from young

  4. We love fresh avocados and eat them daily! We did try avocado oil (La Tourangelle brand) for our homemade mayo, but I found it to be too strong-tasting. We went back to light-tasting olive oil for mayo.

  5. I have tried avo oil in cooking and to make Mayo. I found the taste so unpleasant that I either tosses it or had to mix hot sauce in to cover it up. I used President’s choice brand ( a large Canadian brand), is it posable that its just a bad brand or that it went bad? It was so much more pungent then any olive oil I have used.

    1. I’ve never tried the President’s Choice avocado oil, but we did do a taste test between an olive oil we used to buy Bertolli (something like that or maybe it was spelled Bertollini) and the Chilean brand O-LIVE.(the word is spelled with multiple colours). We couldn’t believe the difference in taste! The Italian oil was bitter and my hubby said, “it almost burns my throat”, while the O-Live oil was fruity, smooth and so tasty there were a few times I’d just use it on my salad without any vinegar.
      So maybe the avocado oil by President’s Choice has either been adulterated or overly processed?

      1. My first experience with avocado oil was similar. The brand was Massimo. My reaction was the same as your husbands. It was harsh and grassy and it did not taste like avocado at all. Perhaps it was made from the seed and not the flesh. I need to start over with a different brand.

    2. President’s Choice Avocado oil is a horrible brand. In fact, I’m throwing mine in the garbage. Tastes like rotting avocados. You will really find a difference if you try the Chosen Foods brand. Like night and day. You’ll love it.

  6. I’m really picky with my oil (well with anything really) and the comments here make me think twice before trying it because I feel like I won’t like it. Also, it’s really pricey.

    1. I just went to order the 3-pack and with shipping to Ontario, Canada it would have been $116.05 for 3, 12 ounce jars or more than $35 per jar. That’s just too much. I’ll wait to see if it comes to a store in Southern Ontario and try a jar then, perhaps.

      1. I lived in southern Ontario. I know that zerhs carries it for much less. Also I could probably name a handful of stores that would carry it depending on where about you live

        1. I’m just south of Guelph, so I could check out the Zehrs near us. Have you ever tasted the one from there? I have no idea what avocado oil tastes like, but I would expect it to taste rather mild like the actual fruit itself. If it tastes harsh or bitter in any way, I’ll know it’s been overprocessed or adulterated. Thanks so much for the tip, Sophie– I can at least try it and if it doesn’t taste that great I’ll put it in the garage for use there 😉

        2. Also try the stone store in Guelph (downtown) I didn’t like The one from zerhs myself but they would have at least one other brand to try.

    2. You are not very picky if you use any oil….one tsp a day may not lose you one day of your life but it will not make you live one hour longer as maybe the whole fruit or vegetable would…

  7. I pretty much eat an entire avocado every day (sometimes two). This oil is great for cooking, and I use it just about as liberally as turmeric. It is lighter and softer tasting than olive oil, so it is definitely worth a shot. I actually cooked my tuna steaks in it last night, topped with lemon butter, of course.

  8. I use avacado oil almost every day for cooking and on salads. I use the Costco brand and find the taste very mild.

  9. Sadly, this article does not answer my original question: is avocado oil considered an MCT oil, or is the trigylceride chain longer (or shorter)?

    1. I don’t know about avocado oil but both palm kernel & palm fruit oil are very high in MCTs & the red palm fruit oil is loaded with carotenoids & other goodies.

  10. I’m so tired of the oil dilemma. In one post Mark says “no” to sunflower oil, then in another he uses it to deep fry breaded chicken thighs. I did actually make that recipe, but used coconut flower as I am more concerned about being low carb then I am paleolithic. I don’t really understand why he used tapioca flower.

    I eat a whole avocado every day, and olive oil is my go to for most everything. Organic EVOO for my daily big ass salad and plain old olive oil for roasting veggies.

    High quality avocado oil is prohibitively expensive in my experience and I’ve no doubt that in a year or two some research will appear waring of the deathly dangers of avocado oil.

    1. Olive oil was my staple until I discovered hemp oil. Now I use both at will. Hemp oil is not expensive

      1. And your comments are related to avocado oil how?

        Another seed oil user believing in magic.

      1. Sunflower Seed
        Insanely high in PUFAs with little to no Omega-3s to balance them out, sunflower seed oil is a pretty bad choice for sauteeing, baking, roasting, and even salad making. Trouble is it’s everywhere, and it has a reputation for being healthy. Just don’t keep the stuff in your house (not a problem; it’s flavorless, odorless, and completely boring), and keep dining out in cheap chain restaurants to a minimum (or you could do what I do and request everything be cooked in butter), and you should be able to avoid sunflower seed oil.

        19% MUFA
        63% PUFA
        10% SFA

        Read more: https://www.marksdailyapple.com/healthy-oils/#ixzz3Y5EsgeUX

        1. Sunflower seed oil is tasteless because you don’t get French cold pressed which has a wonderful nutty flavour and is as good as olive oil for dipping… Any oil refined for cooking will have less or no taste at all… Here in Britain most vegetable oil is not vegetable but rapeseed… just as tasteless as corn oil or sunflower oil… but we can also get cold pressed rapeseed for as little as £6/ltr and this I use on my crepe griddle (170c) and for low temp frying of eggs. I am looking at Avocado because I want something with higher smoke point to try on griddle at higher temperature but like most field it is a minefield with refined for cooking being cheap, but refined for beauty being expensive and extra virgin/organic being expensive because – extra virgin or organic anything has to be expensive.

  11. I assume when you said:
    “omega-3 to omega-6 ratio is about 13:1”
    you really meant:
    “omega-6 to omega-3 ratio is about 13:1”

    If the first were true, I could enjoy avocados (which I love) and skip the fish and fish oils (which I don’t care for).

    1. re: “omega-6 to omega-3 ratio is about 13:1?

      In addition to that error, there’s also the minor omission of the fact that avocado Omega 3, like most plant oils, is almost entirely ALA, and contains no useful amounts of the needed DHA and EPA.

      The ALA is not a problem per se, as we need ALA. It become a problem when someone thinks it’s all the Omega 3 they need. Humans can convert ALA to DHA and EPS, but we’re really inefficient at it. Let the fish do that for you.

      1. I agree. Omega 3’s are great, but you need to eat animals sources to get enough DHA (fish oil is a really good source). DHA is a major building block of your brain. To expect your body to convert ALA to DHA at an efficient ratio for optimal health is wishful thinking.

      2. There are many errors in the article but to me one glaring one is not mentioning that any oil partially helps Americans get about 20X the amount of omega-6 that they should be getting…

  12. According to this link: https://www.stylecraze.com/articles/serious-side-effects-of-avocados/

    “There are certain types of avocado oil which may cause damage to your liver. Try to avoid Mexican avocado which consists of estragole and anethole. These elements have been tested for carcinogenic reactions. Thus, consumption of these may cause damage to the liver. If you are suffering from compromised liver function and to avoid avocado oil side effects, stop eating this fruit.”

  13. I eat a half or whole avocado a day with my lunch for delicious taste and the health benefits. Unfortunately, my wife is allergic to raw avocado, but she handles the oil just fine. So I’ve used it in cooking to give her some of the health benefits of avocado. I saute veggies and pan fry chicken and fish, but I’ve got to say, I’m not too fond of the smell. It does NOT smell like fresh-made guacamole like I hoped! 🙂 I bought an organic, unrefined brand that wasn’t cheap. I have to disagree with Mark on smell and flavor. Give me EVOO all day long. I’ll still use avocado, rotating between olive, coconut, avocado, butter and bacon grease for all my cooking needs, but I’m not all in on avocado’s taste or smell quite yet.

    1. I’m allergic to avocados as well and was just about to ask if the oil is OK for people with allergies… I’ve been hesitant to try it so far. If your wife’s OK with it I might give it a try and see if a small amount affects me… with the Benedryl next to me as well! LOL But I’m dying for an alternative to veggie oil that’s liquid at room temperature. 🙂

      1. Be extremely careful: exposure to known allergens tends to get progressively worse and could lead to closure of the trachea, followed by death. The worst, fastest acting route is injection, as in medicines or stings. The second worst is eating/drinking. People allergic to peanuts have been known to die just from eating cookies made with peanut oil, and they died before emergency medical technicians could arrive.

        1. Thanks, Dave. Yeah, my wife’s allergy is not that bad, just irritating and annoying. Her tongue gets itchy and her lip swells. Benadryl clears it up, but then knocks her out, lol. Some, like melons, are worse and do cause more serious issues, so she avoids those all together.

          Give it a try, Nick. My wife also has this same reaction to many vegetables, but if they’re cooked, she has no reaction. That’s our theory on why she doesn’t have a reaction when we cook with avocado oil. For the veggies or fruits, like melons, she’s allergic to and we can’t/don’t cook, she just avoids them.

          1. Curtis, may I suggest you look up “oral allergy syndrome” ?

  14. I always have very bad belly cramps after I eat avocado. Is it possible that I get no reaction on avocado oil? Because it are possibly the sugars (fodmaps) that give me this reaction…

  15. Even though things like avocado and coconut oil have a high smoke point, it’s still really crucial to not let them get to that point to avoid degradation. And God help you if you do that with brutal vegetable oils!

    It may seem weird but I like to mix coconut and avocado oil when sauteing and cooking. Perfect combo!


  16. Mix mashed avocado with greek yogurt. Makes a great tuna salad dressing.

  17. I had an interesting thing happen — I used some avocado oil that started smoking immediately over medium heat in my pan (my olive oil didn’t even do that) — is it likely that this avocado oil wasn’t PURE avocado oil? anyone else have this experience?

  18. I have roseacea and it leaves my face dry and itchy. Avacado oil has been very healing. My skin drinks it up and calms down. And I don’t smell like a salad, either

  19. I believe that in a previous post Mark wrote that copper is often used by both organic and conventional farmers as a kind of pesticide in growing avocados. Based on this, he warned that too much avocado consumption can raise copper levels too high. Does avocado oil contain a lot of copper?

  20. I am fortunate enough to live in Mexico, so avocado oil is a little less pricey here. I used to use it only occasionally, now I use it for just about all cooking — from scrambled eggs to fish to hamburgers. I find the taste very mild, and I like cooking with an oil that has a high smoking point. We tend to use olive oil for salads only. I’ve made homemade mayo with both, and my DH (who used to be a fan of Kraft Miracle Whip!) prefers the mayo made with avocado oil.

    As for avocados, I try to eat 1/2 per day when they are in season. Living here in Mexico, I’ve learned that there are different varieties, with different tastes and textures, available at slightly different times of the year. Haas is not the only avocado, although it’s quite popular here, too. It’s a bit like assuming that all apples are Delicious or MacIntosh, and ignoring Braeburn, Winesap, Cortland, Rome, etc.! or thinking that all potatoes are Idaho or Russet.

    Interesting and informative article, Mark.

  21. Great article! I always love how thorough your articles are 🙂 And I love all things avocado too. Question for you — is your Paleo mayo safe for pregnant mamas? I noticed there are eggs, but wasn’t sure if they were raw. Sorry if you’ve already answered this Q.

  22. I love avocado! But just a heads up: you printed the omega 3:6 backward: you printed 13:1; it’s actually 1:13

    1. ooooh that makes sense, I was like “why does he say that’s not a great ratio? that’s an amazing ratio!”

  23. I love to use avocado’s in a rich (healthy fat) cold creamy chocolate mousse. This is my go to recipe which I have adapted so I could I use my heavy duty blender in make this as easy to prepare as possible, I hope you will enjoy this recipe for anytime.

    4 ripe avocados, peeled and pit removed
    2 T raw organic cacao (cocoa) powder
    1 t organic peppermint extract
    sweetener equivalent to 4 1/2 T sugar (such as powdered stevia, erythritol, monk fruit, or xylitol)
    1/8 to 1/4 t Celtic sea salt

    I enjoy the coldness factor, I keep the avocados well chilled prior to peeling and removing the pit. However, the cocoa powder needs to be dissolved in about 1/4 cup of hot water, I do this by microwaving the water, then, add the cocoa powder by mixing into the water. If I have time, I will place the cup with hot water and cocoa powder dissolved into the freezer to cool it off a bit.

    Add all ingredients now into a heavy duty blender for about 1 minute or until a mousse like texture. This is a delicious way to enjoy avocados without a heavy taste. The chocolate-mint flavor overpowers the avocado and taste sinfully good.

  24. Mark, it’s a minor point in this article, but I want to tell you that you are losing me with your anti-GMO stance. I understand that much of your worldwide audience is on the anti-GMO bandwagon. Insofar as you are trying to back up your articles with real science, there is NO legitimate evidence of commercially available GMO foods being harmful to humans or animals. I do not believe that Monsanto et al are trying to poison us for profit and that thousands of farmers and ranchers are complicit. GM technology holds tremendous promise to improve standards of living all over the world. That said, most GM crops available in the US are not even on the Primal grocery list.

    1. I was extremely anti-GMO before I started reading more of the science studying these products. Even Bill Nye who was once anti-GM has completely changed his mind based on the science he’s read, so to each his own, I guess…

      1. My concern with GMOs is the “Round-up Ready” ones that are designed to withstand pesticides that kill everything else on the planet. Because the food crops are still standing after being bathed in the stuff, I wonder how much of it is absorbed into what I might be eating. I avoid GMOs like the plague.

        1. I agree completely. There is massive difference in thinking that GMOs are inherently bad and thinking that whatever food you grow with a truckload of carcinogenic pesticide is bad…

        2. So sorry that Bill Nye the science guy was so easily wooed by Monsanto. That does not explain the disappearance of bees and monarch butterflies, both linked to GMO’s. Also, the fact that there are no long-term studies indicating the safety of GMO’s. As a matter of fact, just look at the health of the world since GMO’s were introduced in the 1990’s. ALS, Parkinsons, Autism have now become commonplace.

          And, our gut bacteria is known as FLORA for a reason. It is similar to plants. No, roundup may not be a classic toxin in that it kills you immediately. But, it does destroy your gut flora (just like those nasty weeds in the corn fields).

          And, for those of you who only think roundup ready GMO’s are the problem… do you SERIOUSLY think that corn which causes an insect to explode when eaten is safe for you to eat?

    2. You’re making a common mistake in assuming anti-gmo people are primarily concerned about the consumption of the food. That’s not the main problem. The problem is foods that produce their own pesticides and kill off beneficail species, round-up ready products that have dramatically increased the use of herbicides, the creation of super bugs, the corporate consolidation and control of our food supply, the mono cropping that is wiping out more nutritional, better tasting and drought resistant options….the list is endless.

      The “GMO is bad for health” is largely a straw man argument perpetuated by Monsanto to avoid talking about the real issues.

      It’s like the difference between feed lot beef and pastured beef. They are both “safe’, but that’s not the real issue. it’s the entire ecosytem that support the two options. Ones holistic and sustainable (pastured), ones a nightmare on every level.

      1. The gmo is bad for health is not started by Monsanto believe me. USA is becoming about the last country to allow gmos. This country has the worst health of any country in the world – even though food is not scarce. Most countries banned GMO’s after seeing an increase in health problems. This country makes a business over making people chronically ill and then pumping them with drugs. There are many organizations fighting Monsanto and gmo in this country and across the planet. It is beyond me why some Americans are so slow to get it. GMO’s are not only destroying their health but the health of the children, grand children and all generations to follow. I understand the politicians want to fill their pockets with $$ but why the everyday American does not stand up and scream – I will never understand.

  25. I love me some avocados. When I was a kid, we had an avocado tree in our yard so a yearly supply was almost guaranteed.

    I’ve been buying the Chosen Foods brand of avocado oil from Costco. The label says it’s “Cold Pressed and Naturally Refined” (whatever that means). But in checking out the ingredients in the Primal Mayo, I noticed that it just lists “avocado oil” as the main ingredient: no mention of refined, cold pressed, extra virgin or any of those other buzz words. So if plain old avocado oil is good enough for Primal Mayo, then it’s good enough for me—-

    For cooking, I like to use a combo of avocado oil and coconut oil, especially when I don’t want a really strong coconutty flavor to the dish.

  26. I think EVOO is the queen of oils, but I’m growing to like avocado oil more and more. It’s great for dishes where you want the main ingredient to stand out and not have the taste of the oil stand in competition to it. By the way, Mark’s new paleo mayonnaise is OUTSTANDING. I’m working on my third jar of it. It’s great for making tuna salad, and I use it with full-fat Greek yogurt to make an amazing ranch salad dressing. It’s almost good enough to eat alone right out of the jar. (Just kidding, but not by much.)

    1. By the way, the BJ’s in Pasadena, MD sells avocado oil, so I’m guessing all of the BJ’s warehouses sell it. If you have one near you, check it out.

  27. Does anyone know of anywhere in the UK to buy avocado oil at a reasonable price? I’ve only seen it in health food shops for around £6 a (tiny) bottle – but would love to try it if I could find an online retailer or perhaps a bigger shop in Birmingham (my nearest big city).

    1. I’ve seen it in our small Waitrose. Don’t know how much it is.

      1. Thanks Diana – I’ve looked on their website and they currently have a 250ml bottle for £4.50 ( https://www.waitrose.com/shop/DisplayProductFlyout?productId=133034 ) which isn’t totally outrageous but is still over twice the price of a good quality olive oil. I really wish it was a bit cheaper as I’d love an alternative to olive oil to liven up my salads, plus I think I get a histamine reaction from olive oil. Still, might be worth it as the occasional treat – cheers! 🙂

  28. Seems you’ve ruffled a couple of feathers with this article Mark. I did enjoy it and will consider incorporating avocado oil into my plan at some point. I’m already using Primal Kitchen Mayo and I have to say, Man that is some great stuff!!

    I’m a little confused as to the sunflower oil dilemma too. I’m sure there is a good explanation. Perhaps you can address that some time.

    Anyway onto GMO issues. I totally understand those with arguments and confusion. In the modern world it is next to impossible to avoid GMOs. The PB lifestyle eliminates all grains, beans etc which takes care of most of the GMOs anyway. People are looking at this the wrong way. PB is not a diet it is a lifestyle. We are on a journey to implement the lifestyle of our ancestors in our lives in the modern world and that means avoiding GMOs when possible because our ancestors didn’t have access to them and they probably aren’t ideal but still have good nutritional value and let’s face it, we don’t have a lot of alternatives. It’s hard to find a lot of heirloom produce that’s reasonably priced and I get you on that. But again, think of the lifestyle and NOT the diet. It isn’t a diet, it’s a way of life. I’m sure Mark eats some GMOs. He might not tell us he does but I bet he does but I also bet he does what we all should be doing and that is buying as much locally grown and produced, seasonal produce as possible. We won’t always hit the mark but part of our lifestyle is trying to.

    And this —

    Quote @ Susan —

    “My concern with GMOs is the “Round-up Ready” ones that are designed to withstand pesticides that kill everything else on the planet. Because the food crops are still standing after being bathed in the stuff, I wonder how much of stuff is absorbed into what I might be eating. I avoid GMOs like the plague.”

    That should make you think.

  29. I need to try avocado oil again. My Costco does not have it in the salad/cooking oil section. Can anyone recommend any brands? Also not to steal avocado oil’s thunder, but I would suggest a similar post on red ralm oil. I’ve recently been cooking with it and there are no leftovers. In fact I’m getting requests for the same meal two days in a row from my kids.

    1. I did find Ahuacatlan brand avocado oil at my local Spouts. It was on sale 500ml was the same price of the only other brand’s 250ml bottle. The other brand markets all kinds of oils so I assume it is a repackaged product and not a dedicated avocado oil brand like Ahuacatlan. None-the-less, the flavor is very mild and it has no grassy bitter after-tase reminiscent of my first experience with avocado oil. I think I found a winner. Thank you Mark for rekindling my interest in avocado oil for my culinary pursuits.

  30. Bought a bottle of NZ origin recently. Landed on the supermarket shelf in Aust, it was $9.80 for 250ml. Liquid gold. I used some in a cacao/ banana cake and will be sprinkling the balance on salad. And applying to skin now the humidity has dropped.

  31. Thank you for the Avocado Mayo AND for introducing us to Thrive Market.

  32. Two weeks ago I ran across 100% extra virgin Avocado Oil in my supermarket. The brand is MEVI. It’s very delicate in flavor, not overpowering at all, and no bitterness. I’ve used it to scramble eggs and they tasted wonderful. When I found this MEVI oil, I didn’t even know there was such a thing as avocado oil. But, since I eat at least two avocados a week and love the health benefits, I thought I’d try it. Unfortunately, when this bottle is gone I won’t be buying anymore until the price comes down. The bottle is 8.5 fl. oz. and it cost me a few cents less than $10.00! You gotta be pretty well off to use this stuff on a daily basis. Let’s hope it gets so popular the price does come down.

    1. That sounds good. What supermarket did you find it in and where is it located? Extra-virgin olive oil is more expensive also. I would imagine that extra virgin avocado oil is similar, but the manufacturing process leaves more nutrients.

      1. I found Mevi Oil in Weis Supermarket in Lords Valley, Pike County, PA. Unfortunately their website does not have a “Find Location Near You” tab. However, when you click on “Purchase” it says “Coming Soon.” I didn’t click on any other URL, but there were a number of them when I searched “Mevi

  33. amazing write up! thank you for posting this. i have literally fought with trainers on the value of avocado and it’s nice to have someone fighting with me 😉

  34. HI Mark,

    thanks, avocado oil has never been on my radar, you have changed that, it loooks very cool.

    One point that should be corrected in your article nevertheless is the qunatity of folate (60mg) in a single avocado fruit, that would be 150x the RDA. I’m quite sure that must be more something like 60 µg, right?

  35. I didn’t have time to read through all the comments to make sure this wasn’t addressed… but the chlorophyll in unrefined avocado oil actually causes oxidization. I believe that Mark is speaking of the refined oil in this article…

  36. Hi Mark,

    OT but will you be following the Tim Noakes affair? The medical heavyweights will be arguing the benefits or otherwise of a LCHF diet.

    “Prof Tim Noakes will be appearing before the Health Professions Council of South Africa after advising a mother on Twitter to wean her child on low carbohydrate, high fat foods”

    The HPC argue that babies should get carb-rich food and Prof Noakes is guilty of unprofessional conduct for recommending otherwise. He is delighted at this turn of events, and believes this will be the start of a scientific diet revolution in South Africa.

    Incidentally, he says a baby is “a mechanism for turning fat into brain tissue” and only needs carbs for energy, but fats and minerals are needed for brain-building.

    (For those that don’t know him, Tim Noakes is an internationally known Professor of Exercise Science, writer of many books, and was an advocate of carbo-loading but has since done a 180 degree turn to LCHF.)

  37. I love avocado oil! I discovered it years ago in one of those little olive oil and vinegar stores in NY. The taste is amazing, so it’s a bonus that it is so healthy also. My favorite way to use it is roasting vegetables, particularly Brussels sprouts and broccoli. Topped with some Himalayan crystal salt they are amazing.

  38. I was very happy to hear about all this! We started using avo oil a while back (we get the large dark glass bottles at Costco). It really is more tasty than olive oil and based on Mark’s article, sounds like it’s super healthy!

    1. Jon, You should try Unrefined Avocado Oil….the one at Cotsco is Refined. You should check out Avohaus Avocado Oil from New Zealand….The Best hands down!

      1. Thanks for the info…I didn’t realize it was refined stuff. Does that mean it’s been heated…it’s not cold pressed?

        1. Hey Jon….Yes, the one at Cotsco is Refined. and when you refine an oil you use heat or chemicals which from what I’ve been explained, strips the majority of the nutrients out and also leaves behind by-poducts from the process…..Would anyone buy Refined Olive Oil???? There is so much misinformation out there about avocado oil so you’re not the only one that has made the mistake. Check out this link from the Avohaus website that gives the standards for Avocado Oil, it’s really breaks it down for you: https://avohaus.com/Quality.aspx

  39. when I make oatmeal I always add fat. I typically add ghee or coconut oil but if I have avocado oil I’ll use that. It’s delicious in it. (my recipe by the way is jumbo oats 45g, whole milk 350g, pinch salt, 10g of coconut flesh (dried goods), tablespoon of avacdo oil and topped after cooking with some banana slices. Seriously good! 🙂

  40. 1lb of avocados requires 70+ gallons of water (irrigated). I consider them a ‘treat’ as their environmental footprint is not good and our insatiable appetite for them has negative consequences, primarily in Chile where our (the U.S.) off season avocados are grown.

  41. Has anyone ever heard that avocado used with glucosamine works better for arthritic pain? I didn’t know avocado has copper in it, maybe that’s why it helps glucosamine work better. I know this because my dog was limping with arthritis @ 3 years old so I tried regular glucosamine for dogs which had no effect. My vet then told me to buy it with avocado in it and about a week she had stopped limping. I’ve tried Avovida which is glucosamine with avocado. I’m not sure if it works better or not. Anyone an expert on this?

  42. I love Avocado’s but after I had my daughter I can’t eat them, they make me nauseous a real bummer. If anyone knows why… I’d sure appreciate it. I did have avocado oil w/sautéed spinach and garlic this weekend really enjoyed the flavor and I love the heath benefits and it didn’t make me nauseous. This page has been really helpful.

  43. Wow. For those of you that are refined or unrefined perfectionists, your strong opinion regarding Chosen Foods Avocado oil sold at Costco (for the best price) and a few other places, you are not aware apparently of the realities many people in smaller towns and remote areas face. There are no stores other than Costco that carry Avocado oil. Go back to the beginning of this thread and visit the Chosen Foods link re. their oil. In the grand scheme of things, this is the best choice for many of us. I use it in much of my cooking because of the high smoke point and it’s very neutral flavor. I also use coconut oil, (No Nitrite/No Antibiotics) Bacon grease and Olive oil paying close attention to the smoke point of each.
    When one uses a product, not chemically refined by the way, that helps promote a healthy way of eating, it is a win-win result.
    Avocado oil is superior to olive oil for Mayonnaise as it has a much thicker texture than Olive oil, it’s flavor is far more neutral and unlike the olive oil, it tends not to separate nor become somewhat rancid even up to two weeks in the fridge.
    I even put a drop on a halved avocado and spread it around on the cut portion with the seed left in and place in fridge and it helps preserve the cut half until I am ready to eat.
    People have asked me to sell my Lemon (forward), or Garlic (forward) or even Paprika mayo and it blows anything away in taste and texture,even in the most high end store’s offerings.
    Try to see the balance in not being such a purist and more of a realist when it comes to what most people face in location and economic situation. Thanks, Joseph

  44. I’ve just recently found avocado oil and it’s my new new favorite. It tastes good drizzled over salad greens and it’s safe to cook with…win, win for me!

  45. Yes , Rich Source of Oleic Acid. The majority of essential fatty acids found in avocado oil are monounsaturated oleic acid, the same omega-9 EFA that won olive oil its claim to fame.

  46. HI Mark,

    I am trying to find a straight answer on avocado sensitivity (i get super stuffed up and bloated) vs using avocado oil. Can you provide some insight? Note I am also super sensitive to macadamia and hazelnuts nuts themselves so not sure how those oils would work out either.

    I already use coconut oil and have for roughly 20 years in addition to lard, tallow I render myself, duck fat, ghee, EVOO, and indulge in grassfed butter occasionally, so no shortage of fats here. I love avocado oil and would be disappointed not to be able to use it.


  47. Thanks for this article! I make my own mayo (histamine intolerant so can’t have vinegar) and am going to try to switch to avocado oil. I was pleased to see that Azure Standard (natural foods distributor in the Western US with easy buyer’s clubs) has their own brand of avocado oil for the very reasonable cost of about $37/gallon ($10-11/quart). Has anyone tried this brand? They have both “cold pressed” refined and “extra virgin” unrefined (quotes cause those terms can mean anything here). Obviously unrefined is healthier, you don’t have to convince me of that. But it won’t be helpful to me if I hate the taste.

  48. Every nutrition I look at list avocado oil as having 0% of all vitamins and minerals. I presume this is incorrect, any sources for a good nutritional breakdown?

  49. I was just introduced to popcorn popped in avocado oil with pink Himalayan fine ground salt as the only topping.
    Holy mackerel! Coming from a woman who loves her popcorn drenched in butter, or the fake butter at the theater, this was fantastic!

  50. I just started using it as a butter substitute on my sweet potato. With a little salt it tastes just like butter. It increases the bioavailability of the sweet potato carotenoids. Thus the reason I tried it.

  51. I love avocado! It goes extremely well for breakfast, in salads and avocado mayo is my favorite and secret ingredient for different foods. I’ve recently tried avocado oil and it goes excellent with my food.

  52. Growing up in Hawaii, we would use a fork to make our avocados like mashed potatoes then add juice from the sugar cane out in the fields. Today, I still eat an avocado every morning but now I just add about 1/3 tspn of Pyure, an organic stevia blend sweetener that you can find in Walmart. Its fantastic! I also use avocado oil for all my frying and baking like almond flour pancakes, gluten free almond flour brownies, etc. I also consume a tbspn of coconut oil every morning before I take my vitamins. Besides lard, these are the only two oils I keep in the house. I’m 55 and most people think I’m 35.
    I’m still amazed that with all the information out there about how unhealthy hydrogenated vegetable oils are, that corporations are still making it as fast as they can and parents feed to their kids without a care in the world. I guess for most people, if they don’t immediately drop dead when they eat something, they figure it must be healthy!

  53. I bought my oil at Wal-Mart it was affordable. I Stir fry my chicken and vegtables in it taste is amazing. I also cook my. Scambled egg white in it as well with bell peppers onions corn and this ia the only way i will eat my egg whites plus it doeant stick to the pan which is another benefit. U wont be disappointed try these.

  54. I forgot to add it doesnt upset my tummy and doesn’t make me feel bloated and or yucky. And during the winter months i rub a little onto my nail beds/cuticals it softens them and makes my nails look and feel noticeably strong and pretty

  55. I make biscuits most mornings and use avocado oil, sesame oil, and a touch of vegetable oil, with a little olive oil margarine. I also add a tablespoon of sour cream. Best of all worlds. I also use avocado oil and sesame oil in things like oatmeal, and baking where butter is called for. The sesame oil has even more of a nutty flavor and huge health benefits.

  56. I recently joined a Brazilian producer of avocado oil and we are trying to export to the USA. It’s a top product because this one is EXTRA VIRGIN 100% avocado which is HARD to find around. Finding resellers in the USA is hard though. Still an unknown product.

  57. Thanks for writing a great article about the effects of avocado oil on hair. It is good to know that it contains many vitamins and amino acids. I am using this avocado oil for skin https://www.herbalbless.com/products/aura-cacia-avocado-oil-4-oz , after reading this article I will use it for hairs too.

  58. I have been using cold pressed avocado oil for sometime and use it in all my cooking whether stir frying, salads, mayonnaise etc. This oil has a high smoke point which ensures no change in the molecular structure which is a plus. I am goint to start blending it with olive oil to lighten the flavour as I am not fond of the taste of olive oil but its omega 3 and omega 6 balance is more on target and hope this gives the best of both with good flavour for salads.

  59. I add avocado oil (and a little stevia sometimes) to my morning coffee and give it a whirl in the blender. Makes a GREAT substitute for cream or coconut oil/MCT oil and butter for those of us who are sensitive to saturated fats. 🙂

  60. I love avocado’s and thought i would give this a try. It has an unusual strong taste which changes the taste of foods. I think maybe i am not used to it. It is worth a shot to try something new and healthy though.

  61. Thanks for the study/references. I switched over to Avocado oil from Olive oil for high heat cooking last year and love it. Don’t notice any difference in taste.

  62. I love using Avocado oil on my skin..
    If quality Avocado oil is OK to consume then it is OK to put on my skin after a shower..It has a smooth non sticky feel..l believe it is also transdermal so it is giving me double benefits..

  63. I truly love avacados and am sure I’d love the oil as well! I have however developed an allergy to avocados which causes my lips and tongue to swell! I have just started your Keto diet and am wondering if I need to substitute something in place of all the avocados and avocado oil since its full of potassium? Also, will the elimination of the avocado from my recipes slow my ability to lose weight and reset my metabolism? Is use of olive oil sufficient? Thanks so much!