Algae oil is far less known than olive oil — the famously healthy Mediterranean diet star — but it’s getting increased attention for its own health benefits, taste and versatility.
The cooking oil has a high smoke point, which has important advantages, and it can be incorporated in any way that you might use other oils, says Julie Stefanski, a registered dietitian in York, Pennsylvania, and a spokesperson for the Academy of Nutrition and Dietetics.
Don’t let the name keep you from trying it, she advises.
“I think that people who are not fans of seafood or sea vegetables automatically associate it with a taste like fish or seafood. And it actually adds a very neutral flavor,” Stefanski tells TODAY.com.
Algae oil can be a good choice for people who are concerned about using seed oils and are looking for other options, adds Frances Largeman-Roth, a registered dietitian in New York and author of “Everyday Snack Tray.”
It’s also considered environmentally friendly as well.
“Since microalgae are grown in water, they don’t compete for land and don’t require additional water to grow, making them a sustainable choice,” Largeman-Roth tells TODAY.com.
How does algae oil compare to olive oil? Here’s what the experts say.
What Is Algae Oil?
There are two major types of algae: macroalgae, which include seaweed like kelp; and microalgae, which are tiny organisms that the cooking oil is made from, Stefanski says.
Microalgae are “rich in nutrients and biologically active substances” that show antioxidant effects, research has found. Their cells are rich in oil, containing up to 80% lipids, or fatty compounds, studies have found.
The oil is produced by extracting it from marine microalgae, which are grown in large tanks, Largeman-Roth explains. The microalgae are fed sugars and fermented, then dried. Once dried, the microalgae are pressed to extract the oil, she adds.
Is Algae Oil Healthy for Cooking?
Yes, both dietitians say.
Algae oil is very high in omega-9 fatty acids, a type of monounsaturated fat that’s helpful for reducing inflammation and the risk of Type 2 diabetes, Largeman-Roth notes. Known as oleic acid, it also provides anti-cancer benefits.
Monounsaturated fats can help reduce bad cholesterol levels, which can lower the risk of heart disease and stroke, according to the American Heart Association.
At the same time, algae oil is very low in omega-6 fatty acids, Stefanski says. This may appeal to people trying to avoid seed oils, such as canola, corn and sunflower oil, which contain high levels of this type of polyunsaturated fat, also known as linoleic acid.
Omega-6s are controversial because they’ve been linked to inflammation when a person’s diet is too low in omega-3 fatty acids, another type of polyunsaturated fat.
“You don’t have to avoid omega-6 — it is essential for our body. It’s just the amount that people consume is sometimes not in the right proportions for health,” Stefanski explains.
Algae oil has a high smoke point, which means its beneficial antioxidants won’t begin to break down when people cook with it at high heat, Largeman-Roth notes.
That’s because when oil smokes, it’s being oxidized and broken down in a way that’s not beneficial for the body or the flavors of the food, Stefanski adds.
How Does Algae Oil Taste?
Largeman-Roth describes algae oil as having a “pleasant, fresh flavor” that’s fairly neutral.
“No fishy flavor at all,” she says.
“I’ve tried it and I didn’t find that there was any (sea or fish taste),” Stefanski agrees. “Most people feel that it has a very neutral flavor that goes well in many dishes.”
How Does Algae Oil Compare to Olive Oil?
They have the same number of calories and the same total amount of fat. Here are some key differences:
Algae Oil Is Higher in Omega-9 Fatty Acids
This healthy monounsaturated fat represents about 90% of algae oil, the dietitians note, compared to 66% to 78% of extra virgin olive oil, according to the North American Olive Oil Association.
Algae Oil Has Lower Levels of Omega-6 Fatty Acids
This controversial polyunsaturated fat represents only 3% of algae oil, the dietitians say. Olive oil may contain 3% to 21% linoleic acid, studies have found.
Algae Oil Contains Less Saturated Fat
Both algae oil and extra virgin olive oil are low in saturated fat, which can raise bad cholesterol, but algae oil is lower. It has about 0.5 grams of saturated fat per tablespoon, compared to 2 grams in extra virgin olive oil.
Algae Oil Has a Higher Smoke Point
It doesn’t begin to smoke and break down until it reaches 535 degrees Fahrenheit, compared to 410 degrees Fahrenheit for extra virgin olive oil. So algae oil can be used for searing, frying, roasting vegetables in the oven, baking and other high heat cooking, Stefanski notes.
“The health benefit of a high-heat oil is that you don’t create any free radicals and the flavor in your dish will be better,” Largeman-Roth says.
Algae Oil Has a More Neutral Flavor
It doesn’t compete with the flavor profile of your dish, salad dressing or baked good, Stefanski says, so it can be used in more ways than extra virgin olive oil, which has a fruity flavor with hints of bitterness and pepperiness.
But many people love the flavor of EVOO and like to drizzle it on salad, toss it with pasta or dip bread in it. “I wouldn’t see dipping your bread in the algae oil,” she notes.
Extra Virgin Olive Oil Is High in Phenolic Compounds
These bioactive plant compounds act as antioxidants, Largeman-Roth notes. EVOO contains more than 30 phenolic compounds that may protect against heart disease, cancer and other age-related diseases, researchers note.
Algae oil also contains bioactive compounds that can support health.
“But because it’s rather new to the market, we don’t have that extensive research that olive oil has backing it yet,” Stefanski says.
“So there is definitely research that needs to be done to show these health benefits in a wider population and over a longer period of time.”
Is Algae Oil Better Than Olive Oil?
They don’t have to compete against each other for health — people can use both and get different benefits, Stefanski says.
“I wouldn’t say that the algae oil is healthier. It’s just another alternative that’s similar,” she notes.
“Luckily, most of us can afford to use different types of oils every day, so we’re not necessarily stuck in just using one.”
Consider the price, availability and your personal preference.
A 16-ounce bottle of algae oil costs $23 to $40, which is pricey, Largeman-Roth points out. That compares to about $22 for a good quality extra virgin olive oil.
“Algae oil is a fantastic choice if you want to boost the omega-9 content of your meals,” she says.
Dining and Cooking