Hemp Oil vs Olive Oil: Which is Better?

Hemp oil and olive oil are both popular healthy oils, but which one should you reach for? What sets them apart?

Join me as I explore their differences, uses, nutrition, storage, and decide which one is better in the end.

Comparing hemp oil vs olive oil

	Hemp oil/hemp seed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Solid or Liquid?	Liquid	Liquid	Liquid	Liquid
Smoke Point (Fahrenheit)	330 degrees	350 degrees	390-470 degrees	350 degrees
Primary Fat	Polyunsaturated	Monounsaturated	Monounsaturated	Monounsaturated
Taste	Grassy	Grassy	Neutral	Mildly grassy
Good for Cooking…	Raw, low heat	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat
Allergens	Hemp seed, cannabis	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 hemp oil and olive oil

Hemp oil and olive oil have distinct qualities and uses. Hemp oil is derived from the seeds of the hemp plant, while olive oil, as you might guess, comes from olives.

In terms of flavor, hemp oil has a distinct nutty and slightly grassy taste. On the other hand, olive oil offers a more mellow flavor profile with fruity and sometimes even peppery notes, depending on the variety.

When it comes to culinary uses, olive oil takes the spotlight in Mediterranean cuisine. It’s commonly used for sautéing, salad dressings, and drizzling over cooked dishes. On the other hand, hemp oil, while also suitable for dressings and dips, is more frequently used as a dietary supplement or added to smoothies and protein shakes.

Extra virgin vs regular vs virgin olive oil

You might have come across terms like extra virgin, regular, and virgin. What do they mean?

Well, extra virgin olive oil is made from the first pressing of olives and boasts a superior taste and quality. It’s ideal for drizzling over salads or as a finishing touch on dishes.

Regular olive oil, on the other hand, undergoes further processing and has a milder flavor.

Virgin olive oil falls somewhere in between, offering a balance of taste and affordability.

Baking and cooking with hemp oil vs olive oil

When it comes to baking and cooking, both hemp oil and olive oil have their strengths.

Hemp oil is best suited for recipes that require low to medium heat. I have found that its delicate composition can be easily compromised by high temperatures, so I reserve it for gentle cooking methods. It adds a delightful nutty flavor to dishes like salad dressings, pesto, and dips.

Olive oil, particularly extra virgin olive oil, shines when used for sautéing, roasting, and grilling. It brings depth and richness to dishes like pasta sauces, roasted vegetables, and grilled meats. Make sure you use regular olive oil if using higher heat, since it has a higher smoke point than virgin olive oil.

In baking, olive oil can replace other fats, such as butter or vegetable oil to add moisture and richness. In my experience, olive oil is particularly well-suited for dense and moist baked goods, such as olive oil cakes and quick breads.

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

Hemp oil and olive oil can be substituted for each other in certain recipes, but it’s important to consider their distinct flavors and heat tolerances.

Hemp oil has a nutty taste and is best for low to medium heat dishes, while olive oil has a more robust flavor and can handle higher heat.

Substituting one for the other may alter the taste and cooking process, so I recommend using them based on their strengths and compatibility with the specific recipe.

Nutrition: Hemp oil vs olive oil

Hemp oil and olive oil offer their own nutritional benefits.

Hemp oil is rich in essential polyunsaturated fatty acids, particularly omega-3 and omega-6. It also contains gamma-linolenic acid, which has anti-inflammatory properties.

Olive oil is a good source of monounsaturated fats, which are beneficial for heart health. It also contains antioxidants, which have been associated with a reduced risk of chronic diseases.

Per tablespoon (15mL)	Hemp oil/hemp seed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Calories	125	120	120	120
Polyunsaturated	11 g	1.5 g	1.5 g	1.5 g
Monounsaturated	2 g	10 g	10 g	10 g
Saturated	1 g	2 g	2 g	2 g
Trans	0 g	0 g	0 g	0 g
Total Fat	14 g	14 g	14 g	14 g
Cholesterol	0	0	0	0

The primary fat source is bolded.

How to store hemp oil and olive oil

To preserve the freshness and quality of your oils, proper storage is key!

Like other oils high in polyunsaturated fats, hemp oil is highly susceptible to oxidation. I recommend keeping it in the refrigerator – the low temperature helps prevent the oil from going rancid.

Similarly, olive oil should be kept away from heat and light. A cool, dark pantry or cupboard is the best spot for it. Remember to seal the bottles tightly to prevent air exposure, which can lead to oxidation.

Hemp oil vs olive oil: Which is better

So, which oil is better: hemp oil or olive oil?

Well, it really depends on your preferences and needs. Personally, I crave extra virgin olive oil’s robust taste, and its potential nutritional benefits are a plus, too. It also keeps for longer and is more widely available at most grocery stores.

However, if you’re looking to increase your omega fatty acid intake, hemp oil is a fantastic choice. You’re just slightly more limited in what you can do with it due to its lower smoke point and strong grassy flavor. It’s all about finding the right fit for your taste buds and lifestyle!

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