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.