Is avocado oil safe to drink? Exploring the pros, cons, and best uses

November 19, 2025 •

4 min read

According to a study published in the journal Molecules, avocado oil is rich in beneficial fatty acids and antioxidants. This has led many to question: is avocado oil safe to drink for an extra health boost? While generally safe when consumed as part of a balanced diet, drinking large quantities straight from the bottle is not recommended by health experts.

Quick Summary

Avocado oil is safe for consumption in moderation, typically added to food. Drinking it in large amounts is not advised due to its high calorie density, potential digestive issues, and the displacement of more nutritious whole foods in one's diet.

Key Points

Moderation is key: A small amount of avocado oil is beneficial, but drinking it in large quantities is not recommended due to high calorie density and potential digestive issues.
Rich in healthy fats: Avocado oil is packed with heart-healthy monounsaturated fats (like oleic acid) and antioxidants, which can improve cholesterol and eye health.
Best used in food: The healthiest way to consume avocado oil is by incorporating it into cooking, dressings, and other dishes, which helps absorb nutrients from other foods.
High smoke point: Avocado oil is a superior choice for high-heat cooking methods like frying and roasting compared to many other oils.
Potential risks: Overconsumption can lead to weight gain due to high calories, and may cause a laxative effect or gastrointestinal upset.
Allergy precaution: Individuals with avocado or latex allergies should avoid avocado oil to prevent allergic reactions.

Nutritional Breakdown of Avocado Oil

Avocado oil, extracted from the pulp of the avocado fruit, is celebrated for its rich nutritional profile, particularly its high content of heart-healthy monounsaturated fats. A single tablespoon contains approximately 124 calories and 14 grams of fat, with the majority being monounsaturated fat (around 10 grams). This includes a significant amount of oleic acid, an omega-9 fatty acid that has been linked to lower blood pressure and cholesterol.

Beyond its fatty acid composition, avocado oil is a good source of antioxidants. It contains Vitamin E, which protects cells from oxidative stress, and lutein, an antioxidant crucial for eye health. It's also rich in phytosterols, plant compounds that can help lower bad (LDL) cholesterol. One of its unique properties is its ability to increase the absorption of fat-soluble vitamins (A, D, E, and K) from other foods, making it an excellent addition to salads.

Can You Drink Avocado Oil Straight? The Verdict

While avocado oil is a nutritious fat source, drinking it straight, especially in large amounts, is not a recommended practice. The primary reasons relate to its caloric density and potential digestive impacts.

Potential Benefits of Consuming in Moderation

For those who do choose to take a small amount, like a tablespoon, the benefits are the same as those obtained by incorporating it into your cooking or dressings. The monounsaturated fats and antioxidants are still delivered to the body. A small amount can also potentially act as a mild stool softener, a home remedy used for constipation, though it is not a medically-endorsed treatment.

Potential Risks of Drinking Too Much

High Calorie Intake: With over 120 calories per tablespoon, consuming multiple spoonfuls of avocado oil can quickly lead to an excess calorie intake, which may contribute to unwanted weight gain over time.
Digestive Issues: Like any oil, consuming a large amount can have a significant laxative effect, potentially causing gastrointestinal distress, diarrhea, and abdominal cramping.
Nutrient Displacement: Drinking oil means you are not consuming whole foods that provide fiber, protein, and other essential vitamins and minerals. Relying on oil for nutrition can lead to an imbalanced diet.
Allergic Reactions: Though rare, individuals with avocado allergies or cross-reactivity with latex or birch pollen may experience skin irritation, rashes, or other allergic symptoms from consuming avocado oil.

How to Incorporate Avocado Oil Safely

Instead of drinking it, the best way to reap the benefits of avocado oil is by incorporating it into your diet through food. Its high smoke point makes it incredibly versatile.

Culinary Uses

High-Heat Cooking: Use it for pan-frying, roasting, searing, or grilling. Its high smoke point (up to 520°F/280°C for refined oil) prevents it from breaking down and creating harmful compounds.
Dressings and Vinaigrettes: Create healthy salad dressings by whisking avocado oil with vinegar, mustard, and herbs.
Drizzling and Finishing: Drizzle over roasted vegetables, soups, or salads for a buttery, nutty flavor.
Baking: Substitute avocado oil for other oils or butter in baked goods for a healthier fat source.

Avocado Oil vs. Olive Oil: A Comparison

Both avocado and olive oil are lauded for their health benefits, but they differ in some key aspects. This table highlights the primary differences to help you choose the right oil for your culinary needs.


Feature	Avocado Oil	Olive Oil
Smoke Point	Very high (up to 520°F for refined)	Lower (approx. 375°F for extra virgin)
Flavor	Mild, buttery, and neutral	Distinctly fruity, peppery, or grassy
Best For	High-heat cooking, baking, versatile use	Low-heat cooking, dressings, drizzling, flavor
Nutrients	Vitamin E, lutein, phytosterols, monounsaturated fats	Polyphenols, Vitamin E, monounsaturated fats
Research Backing	Growing body of research	Extensive, long-standing research

Conclusion: Balance is Key

While it is technically safe to consume avocado oil, the practice of drinking it directly is unnecessary and potentially counterproductive. The oil offers no additional nutritional benefits when consumed this way compared to adding it to your meals. In fact, drinking large amounts can introduce a significant calorie load and lead to digestive problems. The healthiest and most enjoyable approach is to incorporate avocado oil strategically into your diet through cooking, dressings, and other preparations. This allows you to gain the heart-healthy fats and antioxidants while maintaining a balanced, whole-food-focused diet. For maximum health benefits, opt for unrefined, cold-pressed avocado oil and use it in moderation. A balanced approach ensures you receive all the benefits without the potential drawbacks of overconsumption. To explore the science behind avocado oil's properties, review this research.

Expert Recommendations for Avocado Oil Consumption

Use in Moderation: While a healthy fat, avocado oil is very calorie-dense and should be consumed in limited quantities, typically about one to two tablespoons per day as part of a balanced diet.

Incorporate with Food: The best way to get avocado oil’s health benefits is to use it in cooking or dressings, which also aids the absorption of fat-soluble vitamins from other foods.

High-Heat Applications: Due to its high smoke point, avocado oil is an excellent choice for cooking methods like roasting, searing, and frying without breaking down.

Choose Cold-Pressed: For the most potent nutrient and antioxidant content, opt for unrefined, cold-pressed avocado oil.

Consult a Healthcare Provider: Those on certain medications, like blood thinners such as warfarin, should consult a doctor before adding significant amounts of avocado oil to their diet.

Avoid if Allergic: Individuals with an avocado or latex allergy should avoid consuming avocado oil to prevent potential adverse reactions.

Frequently Asked Questions

Yes, taking a small amount like a tablespoon is generally safe and can offer health benefits. However, it's calorie-dense, so moderation is key and it should be part of a balanced diet, not a supplement.

Consuming excessive amounts can lead to a laxative effect, gastrointestinal discomfort, and unwanted weight gain due to the oil's high caloric content.

Avocado oil itself is not a weight-loss aid. While its healthy fats can increase satiety, drinking large quantities adds excessive calories, which can hinder weight loss goals. It should be used in moderation as part of a calorie-conscious diet.

The best ways to consume it are by using it in cooking, drizzling it over salads and finished dishes, or blending it into smoothies. These methods allow for optimal nutrient absorption and integration into your diet.

People with a known allergy to avocados, birch pollen, or latex should avoid avocado oil. It is also wise for individuals on certain medications, like the anticoagulant warfarin, to consult a healthcare provider.

Yes, cold-pressed, unrefined avocado oil retains more of its natural nutrients and antioxidants, making it a more beneficial choice, especially for raw applications like dressings.

While topical application of avocado oil is common for skin and hair health, consuming it as part of a balanced diet provides the necessary nutrients that support skin and hair from within.

Like other edible oils, avocado oil can have a mild laxative effect, particularly when consumed in larger quantities. It's not recommended as a primary treatment for constipation.