Which olive oil has the lowest linoleic acid?

November 20, 2025 •

4 min read

The linoleic acid content in olive oil can vary significantly. This variation is influenced by several factors, especially the olive cultivar, which dictates which olive oil has the lowest linoleic acid.

Quick Summary

Linoleic acid levels primarily depend on the specific olive variety, harvest timing, and climate. Certain extra virgin olive oils, like those from Cornicabra, Picual, and Koroneiki olives, are known for having lower linoleic acid. Olive ripeness during harvest also plays a crucial role.

Key Points

Cultivar Matters Most: The specific olive variety is the primary determinant of how much linoleic acid an oil contains.
Seek Specific Varieties: For the lowest linoleic acid, look for Extra Virgin Olive Oils from Cornicabra, Picual, or Koroneiki cultivars.
Harvest Impacts Fatty Acids: Harvesting olives at an earlier, greener stage typically results in a lower linoleic acid content.
Climate is a Factor: Oils from olives grown in colder climates tend to have lower linoleic acid levels compared to those from warmer regions.
Always Choose Extra Virgin: Unlike refined options, Extra Virgin Olive Oil is cold-pressed and retains more beneficial antioxidants, which protect the fatty acids from oxidation.
Avoid Highly Processed Oils: Refined olive oils and olive pomace oils are chemically processed and lose the beneficial antioxidants that come with EVOO.
Check the Label: Look for a single-origin, specific cultivar EVOO to make the most informed choice for low linoleic acid content.

Understanding Linoleic Acid in Olive Oil

Linoleic acid is an omega-6 polyunsaturated fatty acid (PUFA) found in varying amounts in different cooking oils. While essential, a high intake of linoleic acid compared to omega-3s may contribute to inflammation. Olive oil is generally a better choice than seed oils like sunflower or corn, which contain over 50% linoleic acid. However, levels vary within olive oil itself, making cultivar selection key.

The Impact of Olive Cultivar

The olive tree's genetic makeup (the cultivar) is the single most important factor in determining its oil's fatty acid profile. Some varieties produce oils with high oleic acid and low linoleic acid.

Cornicabra: Often has one of the lowest linoleic acid levels, with around 4.5%. This Spanish cultivar produces a robust, stable oil, ideal for minimizing omega-6 intake.
Picual: Another strong contender for low linoleic acid, with levels typically at the lower end. It also has high oleic acid and antioxidants, contributing to stability and shelf life.
Koroneiki: This Greek variety is prized for high polyphenol content and favorable fatty acid composition, with high oleic and lower linoleic acid percentages. This combination of low omega-6s and high antioxidants is highly regarded.
Arbosana: Known for high oleic content, this cultivar has slightly higher linoleic acid than Cornicabra or Picual but still remains on the lower end compared to many other varieties.

How Climate and Harvest Time Influence Fatty Acids

Environmental and agricultural factors can modify the final product's fatty acid composition. The inverse relationship between oleic and linoleic acid is well-documented: as one increases, the other tends to decrease.

Growing Environment: Olives grown in colder climates or at higher altitudes tend to produce oils with higher oleic acid and lower linoleic acid levels. Warmer regions can result in higher linoleic acid content.
Ripening Stage: Harvesting olives when they are younger and greener results in a lower linoleic acid content and higher polyphenol count. As the olive matures and ripens, linoleic acid increases and oleic acid decreases.

The Role of Olive Oil Grade and Processing

Processing methods significantly impact the final product's quality and nutrient profile. Refined olive oils and pomace oils undergo chemical treatments, stripping away beneficial compounds, including antioxidants. Extra virgin olive oil (EVOO) is the superior choice for overall health benefits due to its intact antioxidants and other bioactive compounds. Extra virgin is extracted solely through mechanical processes, preserving the oil's natural state.

Comparison of Olive Oil Linoleic Acid Content

This table illustrates the general range of linoleic acid in different olive oil varieties and other common cooking oils. Exact figures can vary based on harvest and growing conditions.


Olive Oil Variety / Oil Type	Typical Linoleic Acid Range	Key Characteristics
Cornicabra EVOO	~4.5%	Low linoleic, high oleic, very stable, robust flavor.
Picual EVOO	Low end of 3.5–21% range	High in oleic acid and antioxidants, stable.
Koroneiki EVOO	Low end of 3.5–21% range	High in polyphenols, high stability.
Arbosana EVOO	7.25–9.45%	High oleic content, fruity flavor.
Standard Olive Oil	3–21%	Blend of virgin and refined oils, less polyphenols.
Sunflower Oil	Up to 70%	High in linoleic acid, prone to oxidation.
Corn Oil	54–60%	High in linoleic acid, used for frying.

Making the Best Choice

Prioritizing high-quality Extra Virgin Olive Oil from specific cultivars is the best strategy. Check the label for the olive variety and consider the region of origin. Spanish cultivars like Cornicabra and Picual, as well as Greek Koroneiki, are reliable options. Always choose EVOO, as the absence of refining preserves the antioxidants. Purchasing from reputable, often small-batch, producers can also help ensure you get a quality product that was harvested at the optimal time for the lowest linoleic acid profile.

Conclusion

While all olive oil offers a relatively low linoleic acid content compared to many seed oils, the specific cultivar and growing conditions are the main determinants of the lowest levels. Extra Virgin Olive Oils from Cornicabra, Picual, and Koroneiki olives are consistently shown to have a lower linoleic acid percentage. By understanding how cultivar, climate, and harvest time influence the fatty acid profile, you can make a more informed choice to align your olive oil with your health and nutritional goals.

This article contains general information for educational purposes. For specific dietary advice, please consult a healthcare professional.

: https://www.frontiersin.org/journals/plant-science/articles/10.3389/fpls.2021.653997/full : https://nuvooliveoil.com/blogs/blog/linoleic-acid-in-cooking-oils-the-hidden-fat-you-need-to-know-about : https://www.oliveoilsource.com/info/chemical-characteristics : https://nuvooliveoil.com/blogs/blog/linoleic-acid-in-cooking-oils-the-hidden-fat-you-need-to-know-about : https://www.bbc.com/future/article/20200903-which-cooking-oil-is-the-healthiest : https://www.terracreta.com/koroneiki-olive-variety/ : https://www.olivarte.es/en-en/blogs/extra-virgin-olive-oil-news/caracteristicas-de-la-aceituna-picual-que-la-hacen-unica : https://olivadelsur.com/en/blog/evoo-and-health/picual-olive-oil : https://aocs.onlinelibrary.wiley.com/doi/abs/10.1002/aocs.12533 : https://www.agromillora.com/products/olives/arbosana/ : https://www.researchgate.net/publication/240633362_Quality_characteristics_of_Cornicabra_virgin_olive_oil : https://nanakogoods.com/cornicabra-extra-virgin-olive-oil-packing-a-powerful-health-punch/ : https://www.mdpi.com/2073-4395/13/12/2884 : https://www.researchgate.net/publication/277715000_Olive_quality_in_relation_to_environmental_conditions : https://www.mdpi.com/2076-3921/10/5/689 : https://www.sciencedirect.com/science/article/abs/pii/S030442381830092X : https://en.wikipedia.org/wiki/Olive_oil : https://patimaoliveoil.com/the-koroneiki-olive/ : https://www.mdpi.com/2223-7747/12/1/54 : https://www.sciencedirect.com/science/article/abs/pii/S030442381830092X

Frequently Asked Questions

No, not all Extra Virgin Olive Oil has equally low linoleic acid. While EVOO is generally low in linoleic acid compared to seed oils, the precise level is dependent on the olive cultivar, and different EVOO varieties have different compositions.

Harvest time significantly affects linoleic acid levels. Olives picked earlier and greener typically yield oil with lower linoleic acid and higher oleic acid. As olives ripen, the linoleic acid percentage increases.

A lower linoleic acid olive oil is often favored because it contains a higher proportion of monounsaturated oleic acid. A balanced intake of healthy fats, with a lower omega-6 to omega-3 ratio, is generally considered healthier.

Yes, climate and temperature play a role in fatty acid synthesis. Olives grown in colder climates often produce oils with lower linoleic acid content, while warmer temperatures can increase it.

Cultivars known for producing olive oil with low linoleic acid include Cornicabra, Picual, and Koroneiki. These are often used to produce high-quality, stable extra virgin olive oils.

The linoleic acid content in olive oil can typically range from 3.5% to 21% of its total fatty acids, though specific cultivars and conditions can push it toward the lower end.

While the label often lists the cultivar, which is a good indicator, it's best to look for reputable brands specializing in single-origin, specific-cultivar extra virgin olive oils. This helps ensure quality and transparency.