How Much Avocado Oil To Take Daily

Let’s be real for a second. Avocado oil is the cool, sophisticated cousin of olive oil that everyone suddenly wants to hang out with. It’s got a buttery taste, it can handle a hot pan without freaking out, and it’s packed with good-for-you fats. But the million-dollar question is: how much should you actually take daily?

I’ve been down this rabbit hole myself, staring at a bottle and wondering if I should drizzle it on everything or just take a spoonful like cough syrup. Spoiler alert: please don’t do the spoonful thing unless you want to feel like a lubricated robot. Let’s break it down without making your brain hurt.

The Sweet Spot: One to Two Tablespoons

The general consensus from nutrition experts is that one to two tablespoons (about 15-30 ml) per day is the golden range. That’s the perfect amount to get the heart-healthy monounsaturated fats and antioxidants without turning your digestive system into a slip-and-slide. Think of it as a daily high-five for your heart.

Why not more? Well, avocado oil is still a fat, and fat has calories—about 120 calories per tablespoon. If you start glugging it by the quarter-cup, you’ll be looking at a pretty hefty calorie bomb that might not fit your daily goals. Moderation is the name of the game, my friend.

What Does One to Two Tablespoons Look Like in Real Life?

It’s way easier than you think. One tablespoon is roughly the size of your thumb from the knuckle to the tip. Or, if you’re a kitchen gadget person, it’s one standard pump from most oil sprayers. Two tablespoons is about the volume of a large egg.

Here’s a fun visual: if you’re making a salad dressing, two tablespoons of avocado oil plus a splash of vinegar is basically a perfect drizzle for a big bowl of greens. You don’t need a swimming pool of oil—just a friendly glug.

How to Fit It Into Your Day (Without Getting Weird)

You don’t have to drink it straight. Please don’t drink it straight. I tried that once for a “health challenge” and spent the next hour feeling like I’d swallowed a candle. Instead, use it as your go-to cooking oil for eggs, stir-fries, or roasting veggies. It has a high smoke point (around 520°F), so it won’t give up on you when the heat is on.

Another easy win? Drizzle it over finished dishes. A little avocado oil on top of steamed broccoli, a grain bowl, or even a slice of toast with tomato can make everything taste fancy. Your taste buds will thank you, and your arteries will do a little dance.

What If You’re Using Avocado Oil for Skin or Hair?

Wait, are we talking about eating it or rubbing it on our faces? Because avocado oil is a double threat. For topical use, the amount is totally different—you just need a few drops for your face or a tablespoon for a hair mask. But for internal daily intake, we’re sticking to the one to two tablespoon rule.

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Important note: If you’re using it for your skin, don’t also eat a whole bottle thinking it’s the same thing. Your stomach and your pores have very different opinions on portion sizes.

Listen to Your Gut (Literally)

Here’s where we get real: some people’s stomachs are delicate little flowers. If you’re not used to a high-fat diet, starting with a full two tablespoons might send you running to the bathroom with a “uh-oh” feeling. Start small.

Try one teaspoon for a few days (that’s about 5 ml). See how your belly feels. Then work your way up to a tablespoon. Your digestive system is like a shy kitten—you gotta earn its trust before you pour a bunch of oil on it.

Avocado Oil vs. Olive Oil: The Tiny Rivalry

You might be wondering: “Can’t I just use olive oil and skip this whole avocado thing?” Sure, you can, but avocado oil has a more neutral taste and handles high heat like a champ. Olive oil gets bitter when you crank up the temperature. Avocado oil is the chill friend who doesn’t complain.

That said, they’re both excellent. You don’t have to pick sides. Use avocado oil for cooking and olive oil for cold dressings. It’s called a balanced oil-ationship.

Who Should Be Extra Careful?

If you have a condition like pancreatitis, gallbladder issues, or a history of kidney stones (the oxalate kind), check with your doctor first. Avocado oil is generally safe, but too much fat can sometimes be a party pooper for sensitive systems. Better safe than sorry.

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Also, if you’re on a very specific calorie-restricted diet, factor those 120 calories per tablespoon into your daily count. It’s not a free-for-all—it’s a tasty tool in your nutrition toolbox.

What the Research Says (In Plain English)

Studies show that eating about 1.5 tablespoons of avocado oil daily can help lower bad cholesterol and increase good cholesterol. It’s also rich in lutein, which is great for your eyes. So yes, you’re basically doing your heart and eyeballs a favor with every drizzle.

Just remember: it’s a supplement to your diet, not a miracle elixir. You still need to eat veggies, sleep, and not live on pizza alone. Although, if you drizzle avocado oil on that pizza, I won’t judge you.

The One-Day Experiment

Want to try it right now? Here’s your mission: Tomorrow, use one tablespoon of avocado oil to scramble two eggs. Taste the difference. Your eggs will be fluffier, your pan will thank you, and you’ll feel like a culinary genius. That’s your daily dose, done.

If you’re feeling adventurous, add another half-tablespoon to your lunch salad. Boom—you’re at 1.5 tablespoons, and you didn’t even have to think about it.

Uplifting Conclusion (The Smile Part)

So, how much avocado oil should you take daily? One to two friendly tablespoons. Not a river, not a raindrop—just a happy medium. You’re not trying to float away on a sea of oil; you’re just giving your body a little green goodness that tastes like sunshine.

And here’s the best part: you get to enjoy it. Cooking with avocado oil isn’t a chore. It’s a tiny daily act of kindness you do for yourself. You’re telling your heart, “Hey, I love you,” and your taste buds, “Hey, you’re worth the fancy oil.” So go ahead, drizzle, sauté, and spread that golden goodness. You’ve got this. Your body will thank you, and your kitchen will smell amazing. Now go make something delicious—you deserve it.