Is Algae Oil the Healthier Way to Cook?

It’s pale, plant-based, and buttery but can algae oil earn a permanent place in your pantry? This sustainable cooking oil, made from microscopic aquatic organisms, is gaining attention for its health benefits and versatility in the kitchen. But as with any trending health product, it’s worth digging deeper.

Here’s what actually happens to your food and your body when you cook with algae oil regularly.

What Is Algae Oil?

Algae oil is derived from certain species of algae grown in controlled environments. Though the word “algae” may conjure up images of pond scum, the oil extracted from these organisms is clean, neutral-flavored, and high in beneficial fats.

Nutritionally, one tablespoon of algae oil contains:

• 120 calories

• 14 g total fat

• 13.5 g unsaturated fat

• 0.5 g saturated fat

Its fat composition is similar to that of heart-healthy oils like olive or avocado oil, but with one major upgrade: a smoke point of 535°F, making it one of the most stable oils you can cook with.

Potential Health Benefits

Algae oil is rich in omega-9 fatty acids, especially oleic acid the same monounsaturated fat found in olive oil known to:

• Help lower LDL (bad) cholesterol

• Support heart health

• Offer anti-inflammatory effects

While it does contain omega-3 fatty acids, which are known to reduce inflammation and support brain function, these can break down at high heat. That means cooking with algae oil might not deliver the same omega-3 benefits as algae-based supplements, which are often taken cold or encapsulated for absorption.

Still, there are several unique perks to using algae oil in your kitchen.

How It Compares to Other Oils

Cooking oils aren’t just about calories they’re about fat quality and cooking temperature tolerance. Algae oil is one of the most heat-stable options available, which helps preserve both flavor and nutrients when sautéing, roasting, or stir-frying.

Here’s how algae oil stacks up against popular cooking oils (per 1 tbsp):

Its high smoke point also makes algae oil less likely to break down into harmful compounds, such as free radicals or acrolein, which can occur with less stable oils when overheated.

Additional Benefits of Cooking With Algae Oil

• Neutral taste: Its light, buttery flavor lets other ingredients shine.

• Vegan and allergen-friendly: Ideal for those avoiding animal products or common allergens like soy and nuts.

• Eco-friendly: Algae require less land, water, and time to grow compared to traditional oil crops like soybeans or canola.

• Pollutant-free: Algae oil is cultivated in sterile conditions, meaning it's free from environmental toxins like PCBs or heavy metals.

Plus, algae is one of the few plant-based sources of vitamin B12, a nutrient often lacking in vegan diets. However, absorption levels may vary, and it's not yet clear how bioavailable algae-based B12 is when consumed through cooking oils.

Are There Any Downsides?

While algae oil is generally safe and well-tolerated, a few considerations include:

• Limited omega-3 retention: High-heat cooking reduces the omega-3 content, so it may not be your best source if you're looking to boost EPA or DHA.

• Rare allergies: People with a known allergy to algae or certain marine organisms should avoid it.

• Medication interactions: Those taking blood thinners should consult their doctor, as high omega-3 intake may slightly increase bleeding risk.

Also, algae oil isn’t yet as widely available as other oils, though you can find it online or in health food stores under chef-grade labels.

Should You Cook With It?

If you're looking for a clean, heart-healthy oil that can handle high temperatures without affecting flavor or your cholesterol algae oil is a smart and sustainable choice. While its omega-3 benefits are best reserved for supplements or cold applications, the oil itself holds up beautifully in most cooking scenarios.

Try it in:

• High-heat roasting

• Stir-frying vegetables

• Baking recipes that call for a neutral oil

• Homemade salad dressings for a milder base

Share this article or subscribe to our newsletter for more nutrition-forward content backed by the latest research.