Avocado Oil

One US cup of avocado oil weighs 218 grams. Going the other way, 100 grams is about 0.46 cups.

Also called avocado oil, avocado cooking oil, refined avocado oil, unrefined avocado oil, extra virgin avocado oil.

One cup of avocado oil weighs about 218 grams (0.921 g/mL) — essentially the same as olive oil (216 g/cup) and vegetable oil (218 g/cup), and slightly heavier than canola oil (213-217 g/cup). USDA FoodData Central (FDC 173573) lists avocado oil at 218 g per US cup and 13.6 g per tablespoon. Producer labels for Primal Kitchen, Chosen Foods, La Tourangelle, BetterBody Foods, and every other major US brand print the same 1 Tbsp (15 mL) = 14 g figure, which is the FDA reference amount customarily consumed for oils rather than an independent measurement of each producer's product.

Avocado oil is pressed from the pulp of the avocado fruit (Persea americana), typically the Hass or Fuerte cultivars. Cold-pressed unrefined avocado oil is a brilliant green from chlorophyll and carotenoids and carries a grassy, buttery, mushroom-like flavor. Refined avocado oil is pale yellow, neutral in flavor, and has an exceptionally high smoke point (up to 520°F / 271°C), which makes it a common choice for high-heat cooking. The fatty acid profile is dominated by oleic acid (~68-71% monounsaturated), similar enough to olive oil that the two are near-interchangeable by weight and volume for baking and cooking purposes.

King Arthur Baking's Ingredient Weight Chart does not list avocado oil. The chart does list "Vegetable oil" at 1 cup = 7 oz = 198 g, which is worth flagging because bakers substituting avocado oil for vegetable oil in a KA recipe will reach for that figure. The KA number is systematically low for all plant oils: it implies a density of 0.837 g/mL, well below the actual range of 0.910-0.925 g/mL that liquid vegetable oils occupy. The error is the classic fluid-ounce-as-mass-ounce confusion — 7 fluid ounces of oil at true density weighs about 195-197 g, but the correct mass-basis figure for one US customary cup (236.588 mL) at density 0.921 is 218 g. KA under-counts oil by about 10%.

For most home baking this difference is small in absolute terms because oil is usually a minor ingredient (a few tablespoons in muffins, quickbreads, or a boxed cake mix). Where the difference bites is in oil-forward recipes: olive oil cake, chiffon cake, mayonnaise, salad dressings at scale, and infused oils. Using KA's 198 g/cup for avocado oil in an olive oil cake under-delivers about 20 g of oil per cup called for, which reads as a drier crumb and slightly less structural stability from the emulsified fat phase.

Avocado oil substitutes 1:1 by volume and by weight for olive oil, canola oil, sunflower oil, or grapeseed oil in essentially any baking application — the density band across these oils is under 2% wide, well within the 5% fat tolerance. Refined avocado oil is the most versatile drop-in for neutral vegetable oil; unrefined has a distinctive flavor that is best used cold (vinaigrettes, drizzled over finished dishes) or in dishes that can carry a mild grassy note. The high smoke point does not affect measurement but does mean avocado oil holds up in stir-fries, sears, and deep-frying where olive oil would smoke.

Storage: avocado oil may become cloudy or partially solidify at refrigerator temperatures as trace waxes precipitate; this is cosmetic and reverses with a few minutes at room temperature. Density does not measurably change with cloudiness or with the refined-versus-unrefined distinction.