Which Is Healthier, Olive Oil or Flaxseed Oil?

December 27, 2025 •

4 min read

According to the Olive Wellness Institute, while both olive oil and flaxseed oil contain healthy unsaturated fats, their specific composition and stability differ significantly. Making an informed choice about which is healthier for your lifestyle depends on understanding these differences and your specific dietary needs, including how you plan to use the oil daily.

Quick Summary

Olive oil and flaxseed oil offer distinct health benefits due to their unique fatty acid profiles and antioxidant content. Their suitability depends largely on the application, with olive oil being highly versatile for cooking and flaxseed oil best reserved for cold use to preserve its nutrients. Each provides valuable support for heart health and inflammation, but through different mechanisms.

Key Points

Omega Fatty Acid Profile: Olive oil is predominantly monounsaturated omega-9 fat, while flaxseed oil is a primary plant-based source of polyunsaturated omega-3 (ALA).
Cooking Suitability: Olive oil is highly stable for all types of cooking, while flaxseed oil has a low smoke point and is only suitable for raw consumption.
Anti-Inflammatory Effects: Olive oil contains powerful phenolic antioxidants like oleocanthal, offering proven anti-inflammatory benefits; flaxseed oil’s omega-3s also possess anti-inflammatory properties.
Heart Health Support: Both oils contribute to cardiovascular health by improving cholesterol and reducing inflammation, but through different compounds.
Overall Versatility: Olive oil is the more versatile, all-purpose culinary oil, whereas flaxseed oil serves a specific role as a delicate nutritional supplement.
Best for Cold Use: Flaxseed oil's nutritional integrity is best preserved when used in cold preparations like salad dressings or smoothies.
Storage Considerations: Flaxseed oil is highly susceptible to oxidation and requires refrigeration, unlike the more stable olive oil which needs only to be kept in a cool, dark place.

A Tale of Two Healthy Fats: Understanding Their Core Differences

When comparing olive oil and flaxseed oil, the primary distinction lies in their fatty acid profiles, which dictate their stability, culinary uses, and specific health benefits. Olive oil, especially extra virgin olive oil (EVOO), is a cornerstone of the Mediterranean diet, valued for its high concentration of heart-healthy monounsaturated fats (omega-9s) and potent antioxidant compounds. In contrast, flaxseed oil is celebrated for being one of the richest plant-based sources of the polyunsaturated omega-3 fatty acid, alpha-linolenic acid (ALA).

The Fatty Acid Face-Off

Olive Oil: Predominantly monounsaturated fat (MUFA), with oleic acid (omega-9) making up 55–85% of its volume. MUFAs are relatively stable and resistant to oxidation, even when exposed to moderate heat, which is why EVOO is a staple for cooking.
Flaxseed Oil: Primarily polyunsaturated fat (PUFA), with ALA (omega-3) constituting 50–60% of its fat content. This high PUFA content makes flaxseed oil highly susceptible to oxidation, heat, and light, meaning it should never be heated.

Comparing Key Health Benefits


Feature	Olive Oil (Extra Virgin)	Flaxseed Oil
Primary Fat	Monounsaturated (Omega-9)	Polyunsaturated (Omega-3)
Antioxidants	Rich in polyphenols, oleocanthal, and vitamin E	Contains lignans, which act as antioxidants
Inflammation	Strong anti-inflammatory effects from oleocanthal and other compounds	Omega-3s (ALA) provide anti-inflammatory benefits, though research is mixed on effects in healthy adults
Heart Health	Improves LDL/HDL cholesterol balance and blood vessel function	Supports heart health via Omega-3 (ALA) content, which helps lower triglycerides
Cooking Stability	Excellent for moderate-heat cooking due to high MUFA content	Highly unstable; should only be used raw
Other Benefits	May support brain and liver health	May aid digestion and skin health

Culinary Applications and Storage

The most significant functional difference between these two oils is their stability, which dictates how they can be used in the kitchen. Olive oil's robust monounsaturated fats and antioxidants protect it from damage during cooking. Extra virgin olive oil is safe for sautéing, roasting, and frying, and its rich flavor is a perfect base for dressings and marinades.

Flaxseed oil, with its fragile polyunsaturated fats, is not suitable for any kind of heat. Heating flaxseed oil causes its fatty acids to break down, destroying its nutritional value and creating harmful compounds. For this reason, flaxseed oil is best used as a finishing oil. It can be drizzled over cooked vegetables, added to smoothies, or used as a base for cold sauces and dressings.

Practical Storage and Handling

Flaxseed oil: Because it is highly sensitive to heat, light, and oxygen, flaxseed oil must be stored in a dark, cool place, preferably the refrigerator, in a sealed container. Once opened, it should be used within a few weeks to prevent it from going rancid.
Olive oil: EVOO should also be stored in a cool, dark place away from direct sunlight to preserve its antioxidants and flavor. While it is more stable than flaxseed oil, proper storage is still recommended to maintain quality.

So, Which Is Healthier? A Concluding Perspective

Ultimately, deciding which oil is healthier is not a matter of one being universally superior, but rather understanding their complementary roles. Olive oil, especially the extra virgin variety, is the undisputed winner for cooking and overall dietary versatility. Its high concentration of monounsaturated fats and powerful antioxidants is backed by extensive research, particularly within the context of the Mediterranean diet's heart-protective benefits.

Flaxseed oil excels in a specific, but vital, niche: as a concentrated source of plant-based omega-3s (ALA). For individuals seeking to boost their omega-3 intake without consuming fish, flaxseed oil is a valuable addition to cold dishes. However, the conversion of ALA to the more potent EPA and DHA is inefficient, so it is not a direct substitute for the omega-3s found in fatty fish.

A comprehensive, health-focused diet might include both oils. Use extra virgin olive oil as your primary cooking and finishing oil for its proven antioxidant benefits and heat stability. Reserve flaxseed oil for cold preparations to get a reliable dose of omega-3s, ensuring you benefit from the strengths of both without compromising their nutritional integrity. For more on the benefits of prioritizing unsaturated fats, consult sources like the Harvard School of Public Health's Nutrition Source.

Choosing the Right Oil for Your Needs

Fatty Acid Content: Olive oil is rich in monounsaturated fats (omega-9), while flaxseed oil is a top plant source for polyunsaturated omega-3s (ALA).

Anti-Inflammatory Properties: Both oils combat inflammation, but olive oil contains potent antioxidants like oleocanthal, while flaxseed oil relies on its omega-3 content.

Heat Stability: Olive oil is stable for cooking and even frying, but flaxseed oil's heat-sensitive polyunsaturated fats are destroyed by heat.

Cardiovascular Benefits: Olive oil is well-researched for lowering LDL cholesterol, while flaxseed oil helps increase omega-3 intake, both contributing to heart health.

Best Culinary Use: Use olive oil for almost all cooking methods, and reserve flaxseed oil for salad dressings, smoothies, and other uncooked applications.

Optimal Storage: Flaxseed oil must be refrigerated and used quickly, whereas olive oil should be stored in a cool, dark place.

Nutritional Synergy: A combination of both oils in different capacities can provide a broader range of healthy fats and antioxidants for a balanced diet.

Frequently Asked Questions

Both oils are beneficial for heart health, but in different ways. Extra virgin olive oil's monounsaturated fats and antioxidants have extensive research showing they can lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. Flaxseed oil provides omega-3s (ALA), which also supports cardiovascular health, though its effects are different from olive oil's proven impacts.

No, you should never cook with flaxseed oil. Its high polyunsaturated fat content gives it a very low smoke point, meaning heat exposure destroys its delicate nutrients and can create harmful compounds. Flaxseed oil is meant for raw, cold applications only.

Yes, flaxseed oil is a far richer source of omega-3s (specifically ALA) than olive oil. A tablespoon of flaxseed oil provides a significant amount of ALA, while olive oil primarily contains omega-9 fats with very low amounts of omega-3s.

Yes, extra virgin olive oil (EVOO) is considered healthier than refined versions. EVOO is the least processed and retains the highest amount of antioxidants, like polyphenols, and monounsaturated fats, providing greater health benefits.

Flaxseed oil should always be stored in a cool, dark place, such as the refrigerator, in an airtight container to protect it from light, heat, and oxygen. These factors can cause the oil to go rancid quickly due to its high omega-3 content.

Yes, incorporating both oils can provide a wider spectrum of nutritional benefits. Use extra virgin olive oil for cooking and warm dishes, and add flaxseed oil to cold foods like salads, dressings, or smoothies.

Both have anti-inflammatory properties, but they work differently. Olive oil's antioxidants, such as oleocanthal, are known for their potent anti-inflammatory effects. Flaxseed oil's anti-inflammatory benefits come from its omega-3 content, but some studies show inconsistent results in healthy individuals, while showing promise for obese populations.

The primary fatty acid in olive oil is oleic acid, a monounsaturated omega-9 fat. This fat is a key reason for olive oil's stability and heart-healthy properties.