KETO VERDICTYES
Avocado oil is outstanding for keto: zero net carbs, predominantly monounsaturated fat, and a very high smoke point—great for high-heat cooking, dressings, and meeting fat targets without carbs.
Is Avocado Oil Keto?
Cooking Oils
Avocado oil is outstanding for keto: zero net carbs, predominantly monounsaturated fat, and a very high smoke point—great for high-heat cooking, dressings, and meeting fat targets without carbs.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero carbs—pure fat that won’t disrupt ketosis
- High in heart-friendly oleic acid for steady energy and satiety
- Very high smoke point (≈520°F / 271°C refined) makes it ideal for sautéing, frying, and roasting
- Naturally contains vitamin E and lutein (antioxidants)
- Helps absorb fat-soluble vitamins (A, D, E, K) from veggies and proteins
- Neutral, versatile flavor for both hot cooking and cold applications
HEALTH BENEFITS
- Monounsaturated fats may support a favorable lipid profile
- Vitamin E contributes to skin barrier support and antioxidant defense
- Lutein can help support eye and brain health
- May reduce oxidative stress when used in place of refined high-omega-6 oils
- Supports fuller, longer-lasting satiety versus low-fat dressings
- Gluten-free and dairy-free by nature
PREPARATION SUGGESTIONS
HIGH-HEAT COOKING
Pan-sear steaks or stir-fry vegetables—its stability at temperature minimizes off-flavors and smoke.
ROASTING VEGETABLES
Toss cauliflower, zucchini, or broccoli with avocado oil and salt; roast until caramelized and crisp at the edges.
KETO SALAD DRESSING
Whisk with lemon juice, dijon-mustard, garlic, and herbs for a clean vinaigrette.
HOMEMADE MAYO / AIOLI
Emulsify avocado oil with egg yolk, vinegar, and salt for a neutral, keto-friendly mayo.
GRILLING ENHANCER
Brush on meats, fish, or vegetables to prevent sticking and encourage even browning.
SMOOTHIE BOOST
Blend 1 tbsp into green smoothies for a silky texture and extra fat without altering flavor.
WHERE TO BUY
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Chosen Foods 100% Pure Avocado Oil, 1 Liter
Chosen Foods avocado oil is 0g net carbs with 14g fat per 15ml serving, has a 500°F smoke point that makes it versatile for high-heat keto searing and frying without breaking down, and was one of only two avocado oil brands to pass a UC Davis purity study confirming it isn't cut with cheaper oils.
Primal Kitchen Organic Avocado Oil, 500 mL
For keto shoppers who want USDA Organic certification on top of Whole30, Paleo, and Keto Certified status, Primal Kitchen's Organic Avocado Oil is centrifuge-extracted without hexane or other solvents, retains the same high smoke point for searing and roasting, and is a step up in sourcing rigor from standard refined avocado oils, at a premium price point.