Flaxseed Oil vs Olive Oil: The Ultimate Verdict

Are you confused about which oil to use for your cooking and baking needs? Well, let’s settle the debate once and for all: flaxseed oil vs olive oil.

These two oils have been widely acclaimed for their health benefits and culinary versatility, but what sets them apart?

Comparing flaxseed oil vs olive oil

	Flaxseed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Solid or Liquid?	Liquid	Liquid	Liquid	Liquid
Smoke Point (Fahrenheit)	225 degrees	350 degrees	390-470 degrees	350 degrees
Primary Fat	Polyunsaturated	Monounsaturated	Monounsaturated	Monounsaturated
Taste	Crisp, nutty	Grassy	Neutral	Mildly grassy
Good for Cooking…	Raw	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat
Allergens	Flaxseed/linseed	Olive, olive pollen	Olive, olive pollen	Olive, olive pollen
Gluten-free?	Yes	Yes	Yes	Yes
Keto?	Yes	Yes	Yes	Yes
Paleo?	Yes	Yes	If it is not refined	Yes
Vegan?	Yes	Yes	Yes	Yes

Differences between flaxseed oil and olive oil​​

Flaxseed oil and olive oil differ in several aspects. Flaxseed oil, also known as linseed oil, is derived from flaxseeds and is extracted through cold-pressing or solvent extraction. Its low smoke point limits its use to cold dishes, such as dressings and smoothies.

Olive oil, extracted from olives, can be obtained through mechanical pressing or chemical extraction. With a higher smoke point, olive oil is a versatile choice for both cold preparations and various cooking methods.

Extra virgin vs regular vs virgin olive oil

You may have come across terms like extra virgin, regular, and virgin olive oil. So, what’s the deal?

Extra virgin olive oil is the highest quality and most flavorful, obtained from the first pressing of the olives. It’s perfect for drizzling over salads or dipping bread.

Regular olive oil, on the other hand, goes through a refining process and has a milder taste, making it suitable for everyday cooking.

Virgin olive oil falls in between, offering a balance of flavor and versatility.

Baking and cooking with flaxseed oil vs olive oil

When it comes to baking and cooking, the smoke point of an oil is crucial. Flaxseed oil has a relatively low smoke point, making it unsuitable for high-heat cooking methods like frying or deep-frying. However, it can be a great choice for low-heat sautéing or as a finishing oil to add a nutty flavor to your dishes.

Mix flaxseed oil into salad dressings, drizzle it over cooked vegetables, or blend it into smoothies or protein shakes for a nutritional boost and crisp, nutty taste!

Olive oil, especially regular or virgin varieties, has a higher smoke point and can withstand moderate heat. It’s a fantastic all-purpose oil for frying, roasting, or even making a flavorful marinade.

I also love using olive oil for baking moist olive oil cake and bread recipes, such as focaccia or ciabatta, and muffins, banana bread, or zucchini bread.

Can flaxseed oil and olive oil be substituted for each other?

Well, not exactly. Due to their different smoke points and distinct flavors, they are not direct substitutes.

You can use extra virgin or regular olive oil to substitute flaxseed oil in cooking, but flaxseed oil’s low smoke point limits its uses when substituting for olive oil. Flaxseed oil does have a similar earthy, grassy flavor profile to olive oil, so it would work well in raw dishes.

Of course, the best all-around substitute for olive oil is avocado oil!

Nutrition: Flaxseed oil vs olive oil

Flaxseed oil is rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. It also contains lignans, which have antioxidant properties.

On the other hand, olive oil is higher in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. Olive oil also contains antioxidants and vitamin E.

Per tablespoon (15mL)	Flaxseed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Calories	120	120	120	120
Polyunsaturated	9.2 g	1.5 g	1.5 g	1.5 g
Monounsaturated	2.5 g	10 g	10 g	10 g
Saturated	1.2 g	2 g	2 g	2 g
Trans	Trace amounts	0 g	0 g	0 g
Total Fat	13.6 g	14 g	14 g	14 g
Cholesterol	0	0	0	0

The primary fat source is bolded.

How to store flaxseed oil and olive oil

Now, let’s talk storage. Proper storage is essential to maintain the quality of your oils.

Flaxseed oil is highly perishable and susceptible to oxidation, so it’s best to store it in the refrigerator and use it within 2-3 months after opening. You’ll know when flaxseed oil has gone bad because it has an unpleasant, bitter taste and smell.

Olive oil, on the other hand, can be stored in a cool, dark place, away from direct sunlight. I keep mine in my pantry, and it lasts around 6 months after opening.

Flaxseed oil vs olive oil: The ultimate verdict

While both oils have their unique qualities and benefits, olive oil takes the lead for its overall nutritional advantages, greater shelf life, and higher smoke point which gives it a wider range of uses compared to flaxseed oil.

However, flaxseed oil’s omega-3 content and nutty flavor make it a fantastic addition to your diet, especially in salad dressings or as a finishing oil. Just don’t heat it, and remember to keep it in the fridge to maintain its freshness!

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