Is Avocado Oil Ok for Carnivores? The Definitive Guide to Plant vs. Animal Fats

December 3, 2025 •

4 min read

According to the fundamental principles of the carnivore diet, which eliminates all plant-based foods, avocado oil is not considered acceptable. However, the real answer to whether is avocado oil ok for carnivores? depends on your specific goals and adherence level.

Quick Summary

Avocado oil is a plant-based fat, and while a strict carnivore diet forbids it, some relaxed practitioners include it. Animal fats like tallow or lard are the preferred, species-appropriate alternative.

Key Points

Strictly Prohibited: Strict carnivores avoid all plant-based oils, including avocado oil, as part of their zero-plant protocol.
Flexibility Varies: Some more relaxed or 'animal-based' diet followers may permit small amounts of avocado oil based on personal tolerance.
Superior Alternatives: Animal fats like beef tallow, lard, and butter are considered the gold standard for carnivores, providing a more species-appropriate nutrient profile.
Adulteration Risk: Commercial avocado oil can be mixed with cheaper seed oils, posing a risk of consuming hidden plant-based ingredients.
Fat is Key: Regardless of the source, fat is the primary energy source on a carnivore diet, making the right fat choice crucial for energy and satiety.
Goal-Dependent Choice: Your decision on avocado oil should align with your specific dietary goals, whether it's strict elimination or a more flexible approach.

The Strict Carnivore Stance: A Zero-Plant Philosophy

For purists following a strict, zero-carb carnivore diet, the answer is a simple and unequivocal no. The entire premise of this dietary approach is the elimination of all plant matter, including fruits, vegetables, grains, seeds, and any oils derived from them. This core rule is based on the idea that humans evolved on a meat-centric diet and that plants contain "anti-nutrients" or defense chemicals that can cause inflammation or digestive issues. Since avocado oil is pressed from the fruit pulp of a plant, it falls squarely outside the acceptable food list for a strict carnivore. This approach prioritizes animal fats as the sole source of dietary fat, trusting in the bioavailability and species-appropriateness of nutrients found exclusively in animal sources.

The "Relaxed" or "Animal-Based" Interpretation

Not all carnivore dieters adhere to the same strict rules. A more flexible "animal-based" approach, sometimes seen in communities like Primal Kitchen or certain online forums, may permit the inclusion of low-toxin plant foods in small amounts. Proponents of this view might tolerate avocado oil for a few key reasons:

It's not a seed oil: Unlike highly processed, omega-6-heavy seed oils (canola, soy, sunflower), avocado oil is a fruit oil, similar to olive oil. It is primarily composed of monounsaturated fats, which are considered more stable.
High smoke point: For cooking at high temperatures, refined avocado oil offers a very high smoke point, which some find practical for searing meats.
Taste and Variety: For some, using a high-quality avocado oil can add flavor variety without causing noticeable negative side effects, especially if used in moderation.

However, even in these flexible circles, the use of avocado oil is a matter of personal tolerance and preference, and it is not considered an essential part of the diet. The decision often comes down to weighing perceived benefits (high smoke point, taste) against the core principle of animal-only nutrition.

Why Animal Fats Are Considered Superior on Carnivore

For those committed to the carnivore philosophy, animal fats like tallow, lard, and butter are the gold standard. They are not merely substitutes for avocado oil but are considered superior and more species-appropriate sources of fat.

The Best Carnivore-Approved Fats

Beef Tallow: Rendered beef fat. A top choice for cooking due to its high smoke point and stability. It provides a clean, neutral flavor and is a rich source of saturated and monounsaturated fat.
Pork Lard: Rendered pork fat. Another excellent and stable cooking fat with a rich flavor.
Butter and Ghee: For those who tolerate dairy, grass-fed butter is a rich source of fat-soluble vitamins (A, D, K2) and butyrate. Ghee (clarified butter) is a dairy-free option that works well for cooking.
Bone Marrow: A highly nutritious, creamy fat that can be spread over cooked meat or eaten directly. It's a natural source of fat-soluble vitamins and collagen-building compounds.
Fatty Cuts of Meat: Eating fatty cuts like ribeye, pork belly, or salmon is the most direct way to get your dietary fat straight from the source.

Comparison: Avocado Oil vs. Beef Tallow for the Carnivore


Feature	Avocado Oil	Beef Tallow
Source	Fruit (plant-based)	Animal (beef)
Dietary Compliance	Not acceptable for strict carnivores; may be used by relaxed followers	Fully compliant and preferred fat source for carnivores
Nutrient Profile	High in monounsaturated fats (oleic acid); contains Vitamin E	High in saturated fat; contains fat-soluble vitamins (A, D3, K2) and beneficial compounds like CLA and butyrate
Stability	High smoke point, especially when refined, but can be prone to oxidative damage if not stored or processed correctly	Highly stable due to saturated fat content, making it less prone to oxidation during high-heat cooking
Adulteration Risk	Higher risk of being diluted with cheaper, inflammatory seed oils	Minimal to no risk of adulteration
Taste	Mild, neutral flavor, especially when refined	Rich, savory beef flavor; can vary based on source

Concerns Regarding Avocado Oil Purity

Beyond the philosophical conflict with the carnivore diet, there is a practical concern about the quality and purity of avocado oil. A 2020 study found that many commercial avocado oils are diluted with cheaper seed oils like soybean or canola, often without being properly disclosed on the label. This poses a risk for carnivore dieters who use it, inadvertently introducing the very plant-derived substances they are trying to avoid. To mitigate this risk, consumers must rely on high-quality brands with third-party testing, but for many carnivores, avoiding plant oils altogether is the simplest and safest solution. For further information on the carnivore diet and its principles, a resource like GoCarnivore offers more insights.

Conclusion: Choosing Your Path

So, is avocado oil ok for carnivores? For the strict carnivore, no. It's a plant product and therefore excluded. For the more flexible "animal-based" dieter, it may be permissible in small amounts, but it is not the preferred source of fat. The carnivore diet champions animal-based fats like tallow, lard, and butter as superior for their stability, nutrient profile, and species-appropriateness. Ultimately, the decision rests on your personal goals and adherence to the core principles of your chosen dietary path. For those seeking maximum healing or elimination benefits, avoiding all plant matter, including avocado oil, is the recommended course of action.

Frequently Asked Questions

Some more relaxed carnivore or 'animal-based' followers may use avocado oil because it is a fruit oil, not a seed oil, and has a high smoke point, which is useful for cooking.

The best alternatives are animal-derived fats such as beef tallow, pork lard, or grass-fed butter, as these are fully compliant with the carnivore diet and provide beneficial nutrients.

While avocado oil is often considered healthier than typical seed oils like canola or sunflower, it is still a plant-based product and therefore not compliant with a strict carnivore diet.

For zero-carb carnivores whose guts have adapted to only animal products, consuming avocado oil can potentially cause minor digestive upset.

To ensure sufficient fat, prioritize fatty cuts of meat like ribeye, pork belly, and salmon, and use animal-based cooking fats such as tallow, lard, or butter.

No, a relaxed carnivore diet is not the same as a keto diet. While both are low-carb, the 'animal-based' approach focuses primarily on animal products, whereas a keto diet allows a wider range of plant-based foods, including many vegetables and nuts.

Besides being non-compliant, a key risk is the potential for commercial avocado oils to be adulterated with cheaper, inflammatory seed oils, even if the bottle doesn't indicate it.