Is Pomace Olive Oil Healthy to Consume? Separating Fact from Myth

January 13, 2026 •

4 min read

While extra virgin olive oil is celebrated for its health benefits, some research indicates that is pomace olive oil healthy to consume depends on its specific use, particularly for high-heat cooking. This refined oil is extracted from the leftover olive pulp after the initial cold-press extraction, a process that sets it apart significantly from its higher-grade counterparts.

Quick Summary

Pomace olive oil is a refined oil with a high smoke point, ideal for frying. Extracted using solvents, it retains healthy monounsaturated fats but loses most antioxidants compared to extra virgin olive oil.

Key Points

Less Nutritious than EVOO: Pomace olive oil contains significantly fewer antioxidants and polyphenols than extra virgin olive oil due to its high-heat and chemical-based refining process.
High in Monounsaturated Fats: Despite the refining, it retains a high level of heart-healthy monounsaturated fats, similar to other olive oils.
Ideal for High-Heat Cooking: With a smoke point of around 460°F, pomace oil is excellent for frying, sautéing, and baking, unlike lower-grade olive oils.
Mild Flavor: The refining process gives it a neutral flavor, which is a benefit for cooking applications where a strong olive taste is not desired.
A Better Alternative to Some Seed Oils: For high-heat cooking, pomace oil can be a healthier and more stable option than some common seed oils, potentially transferring some antioxidant compounds to food.
Budget-Friendly Option: It is a more affordable alternative to higher-quality olive oils, making it accessible for a wider range of culinary needs.

What Exactly is Pomace Olive Oil?

Pomace olive oil is the lowest grade of olive oil, derived from the solid remains of olives—known as pomace—after the initial mechanical pressing has extracted extra virgin and virgin olive oils. To get the remaining oil from this paste of pits, skins, and pulp, manufacturers use heat and chemical solvents, most commonly hexane. The resulting crude oil is then refined, bleached, and deodorized, creating a bland, flavorless product. Finally, a small amount of virgin olive oil is blended back in to improve its taste and color before it is bottled and sold. This industrial, heat-based process fundamentally differentiates it from cold-pressed olive oils, impacting its nutritional profile.

The Refining Process and Its Nutritional Impact

The chemical and heat refining process has a significant impact on the oil's final composition. While it preserves the oil's core monounsaturated fat content, it also strips away many of the beneficial compounds.

Loss of Polyphenols: The extensive processing removes the majority of the polyphenols, which are powerful antioxidants abundant in extra virgin olive oil and responsible for many of its anti-inflammatory properties.
Lower Antioxidant Content: Beyond polyphenols, other valuable antioxidants and micronutrients are also lost during refining, making it less nutritionally robust than higher-grade olive oils.
Preservation of Fatty Acids: Despite the losses, pomace oil still retains a healthy fatty acid profile, primarily composed of monounsaturated fats like oleic acid.
Higher Smoke Point: The refining process removes impurities that cause an oil to smoke at lower temperatures, giving pomace oil a high smoke point (around 460°F or 238°C). This makes it more stable and suitable for high-heat cooking methods.

Health Benefits and Controversies

On the one hand, some studies suggest that pomace olive oil, with its high monounsaturated fat content, can still offer health benefits compared to other common, less healthy cooking oils. Research has shown it can improve blood lipid profiles and reduce 'bad' LDL cholesterol. Furthermore, when frying with pomace oil, some research indicates that the food can be enriched with antioxidant compounds transferred from the oil itself, improving the fatty acid profile of the cooked food.

However, the refining process and its byproducts have generated controversy. Some production methods in the past have led to concerns about potentially carcinogenic compounds called polycyclic aromatic hydrocarbons (PAHs), though stricter modern regulations have minimized these risks. For consumers, the biggest downside is the significant reduction in beneficial antioxidants compared to extra virgin olive oil, which is the source of many of the celebrated health properties of olive oil.

Culinary Uses: When to Use Pomace Olive Oil

Pomace olive oil's characteristics make it suitable for specific culinary applications. Its mild flavor means it won't interfere with the taste of delicate dishes, and its high smoke point makes it particularly effective for high-heat cooking.

Deep Frying: Its high smoke point makes it an excellent choice for deep-frying, as it won't break down easily at high temperatures and imparts a clean, crispy finish to fried foods.
Sautéing and Stir-Frying: The heat stability is also beneficial for sautéing and stir-frying, ensuring your food cooks evenly without the oil burning or creating a smoky kitchen.
Baking: Its neutral flavor profile is an advantage in baking, where a strong olive taste is often undesirable.

Comparison Table: Pomace vs. Extra Virgin Olive Oil


Feature	Pomace Olive Oil	Extra Virgin Olive Oil
Extraction Method	Heat and chemical solvents used to extract oil from leftover pulp.	Cold-pressed from fresh olives using only mechanical means.
Processing	Refined, bleached, and deodorized; blended with virgin oil.	Unrefined, untreated, and retains natural properties.
Flavor	Mild, neutral, and lacks the characteristic olive flavor.	Rich, robust, and fruity, with complex flavors.
Nutritional Content	High in heart-healthy monounsaturated fats; significantly lower in antioxidants and polyphenols.	High in antioxidants, polyphenols, and monounsaturated fats; nutritionally superior.
Smoke Point	High (around 460°F / 238°C), making it ideal for high-heat cooking.	Lower (320-410°F / 160-210°C), best for low-heat cooking or finishing.
Cost	Generally more affordable due to industrial extraction methods.	More expensive due to higher quality and less intensive processing.

Conclusion

Is pomace olive oil healthy to consume? The answer is nuanced. While it's not the nutritional powerhouse that extra virgin olive oil is, it should not be considered an unhealthy oil. It contains beneficial monounsaturated fats and has a high smoke point that makes it a safer and healthier option for high-temperature cooking compared to many other common seed oils. However, those seeking the maximal antioxidant and anti-inflammatory benefits associated with olive oil should opt for extra virgin varieties. For budget-conscious consumers who need a reliable, neutral oil for frying, roasting, and baking, pomace olive oil is a viable and healthier alternative than some other refined oils. It’s a matter of choosing the right tool for the job.

For more detailed information on olive oil grades and production, refer to the Olive Oil Times.

Frequently Asked Questions

Yes, pomace olive oil is considered the lowest grade of olive oil. It is extracted from the leftover olive pulp using chemical solvents and heat after the first press, unlike higher grades that are mechanically pressed.

Yes, pomace olive oil is safe for consumption. It is refined to remove impurities and blended with a small amount of virgin olive oil to make it fit for culinary use, adhering to international food standards.

Pomace olive oil is best suited for high-heat cooking methods such as deep-frying, sautéing, and baking due to its high smoke point (approx. 460°F) and neutral flavor.

Pomace oil is nutritionally inferior to extra virgin olive oil. While it shares a similar monounsaturated fat profile, its refining process removes most of the beneficial antioxidants and polyphenols found in EVOO.

Compared to EVOO, pomace oil has very few antioxidants because they are largely stripped away during the refining process. However, some studies suggest that when frying, some antioxidant compounds can transfer to the food.

Its lower price is a direct result of its production method. It is made from the leftover pulp using less expensive industrial processes, whereas extra virgin olive oil comes from the higher-quality first press.

It is not recommended for salad dressings. Its mild, neutral flavor lacks the robust, fruity taste that makes extra virgin olive oil ideal for raw applications where flavor is important.