Which Is Better for Your Health?
INTRODUCTION
Olive oil has long been considered the gold standard of healthy culinary oils — praised for its heart-healthy monounsaturated fats, antioxidant content, and central role in the Mediterranean diet. But a lesser-known contender is quietly earning serious attention from nutritional researchers: camelina oil.
In this article we compare camelina oil and olive oil side by side — looking at fatty acid profiles, Vitamin E content, smoke points, shelf life, and what peer-reviewed research says about each. The goal is simple: give you the information you need to make an informed choice for your own diet.
Note: This is an educational comparison based on published nutritional research. It is not medical advice and does not constitute a health claim about any specific product.
The Basic Nutritional Profile — Side by Side
| Nutritional Factor | Camelina Oil | Olive Oil |
| Omega-3 (ALA) | 36–40% | Less than 1% |
| Omega-6 (LA) | 12–15% | 10% |
| Omega-9 (Oleic Acid) | 14–16% | 55–83% |
| Saturated Fat | 6–10% | 8–14% |
| Vitamin E (Tocopherols) | Very High (806–1,008 mg/g) | Medium |
| Smoke Point | ~425°F | ~375°F (extra virgin) |
| Refrigeration Needed | No | No |
Values based on published nutritional research including Zubr (2009) and USDA nutritional databases. Individual products may vary.
Omega-3 Content — Camelina Oil Wins
This is where the two oils differ most dramatically.
Olive oil contains less than 1% alpha-linolenic acid (ALA) — the plant-based form of omega-3. It is primarily a monounsaturated fat (oleic acid, omega-9), which has its own nutritional benefits but does not contribute meaningfully to omega-3 intake.
Camelina oil, by contrast, contains 36–40% ALA — making it one of the richest plant-based omega-3 sources available. A peer-reviewed study by Zubr (2009, Royal Veterinary and Agricultural University, Denmark) confirmed this exceptional ALA content across multiple crop varieties.
If improving your omega-3 to omega-6 ratio is a dietary priority, camelina oil is significantly more effective than olive oil for this purpose. Research suggests that most Western diets are heavily skewed toward omega-6 — and camelina oil’s profile directly addresses this imbalance.
Omega-9 and Monounsaturated Fats — Olive Oil Wins
Olive oil’s nutritional strength lies in its high oleic acid (omega-9) content — typically 55–83% of total fatty acids. Oleic acid is a monounsaturated fat widely studied for its association with cardiovascular health and its role in the Mediterranean diet, one of the most researched dietary patterns in nutrition science.
Camelina oil contains only 14–16% oleic acid — significantly less than olive oil.
If monounsaturated fat intake and oleic acid specifically are your primary nutritional goal, extra virgin olive oil remains an excellent choice. The two oils are not necessarily competing — they address different nutritional needs and can both have a place in a balanced diet.
Vitamin E Content — Camelina Oil Has a Significant Advantage
Both oils contain natural Vitamin E (tocopherols), but camelina oil’s levels are substantially higher.
The Zubr (2009) study found camelina oil tocopherol content of 806–1,008 ug/g — significantly exceeding levels found in olive oil, sunflower oil, and rapeseed oil.
Tocopherols serve two important functions:
- As antioxidants in the body — helping to neutralize free radicals
- As natural preservatives in the oil itself — contributing to camelina oil’s shelf stability despite its high polyunsaturated fat content
High tocopherol content is one of the reasons camelina oil remains shelf-stable without refrigeration, even with its high omega-3 content — a significant practical advantage over other high-ALA oils like flaxseed.
Smoke Point and Cooking Versatility — Both Are Good
Smoke point matters because heating oils beyond their smoke point can degrade their nutritional value and produce potentially harmful compounds.
- Extra virgin olive oil: approximately 375°F smoke point
- Camelina oil: approximately 425°F smoke point
Both oils are suitable for light to medium cooking. Camelina oil’s slightly higher smoke point makes it marginally more versatile — though for high-heat cooking like deep frying, neither would be the ideal choice.
For cold uses — dressings, dips, drizzling, supplementation — both oils perform well, with camelina oil providing a significantly greater omega-3 boost per tablespoon.
What Does the Clinical Research Say?
Olive Oil Research
Olive oil is one of the most extensively researched foods in nutrition science, with decades of studies linking its consumption — as part of the Mediterranean diet — to reduced cardiovascular disease risk, improved cholesterol profiles, and anti-inflammatory effects. Much of this research focuses on its oleic acid content and naturally occurring polyphenols.
Camelina Oil Research
While camelina oil has a shorter research history than olive oil, peer-reviewed findings are encouraging. The Zubr (2009) clinical trial found that volunteers who consumed camelina oil daily over 6 weeks experienced:
- A reduction in total cholesterol from 5.9 to 5.6 mmol/L
- A 12.2% decrease in LDL (low density lipoprotein) cholesterol
The researchers attributed this to the combined action of camelina oil’s ALA content, high tocopherol levels, and naturally occurring phytosterols.
Research framing: These are findings from published peer-reviewed studies — not claims about any specific product’s health effects.
Flavor Profile — Which Tastes Better?
Flavor is subjective, but here’s a general comparison:
Extra virgin olive oil has a distinctive, robust flavor — ranging from grassy and peppery in high-quality oils to mild and buttery in lighter varieties. It is a flavor-forward oil that contributes noticeably to dishes.
Camelina oil has a milder, slightly nutty flavor — described by many as similar to a light canola or sunflower oil with a subtle earthiness. It is less assertive than olive oil, making it versatile as a background oil that doesn’t overpower other flavors.
For dressings where you want the oil’s flavor to shine — olive oil may be preferred. For neutral-flavored supplementation or cooking where you don’t want the oil’s taste to dominate — camelina oil’s mild profile is an advantage.
Price and Availability
Extra virgin olive oil is widely available in supermarkets across Texas and the USA, with prices ranging from $8 to $30+ per bottle depending on quality and origin.
Camelina oil is significantly harder to find in mainstream grocery stores — which is one of the reasons we started Camelina Farm. We cold press and bottle our camelina oil in small batches locally, and deliver directly to customers anywhere in Texas.
So — Which Oil Should You Choose?
The honest answer is: it depends on what you’re optimizing for.
| Your Goal | Better Choice | Why |
| Increase omega-3 intake | Camelina Oil | 36–40% ALA vs less than 1% |
| Improve omega-3 to omega-6 ratio of your diet | Camelina Oil | Highly favorable ratio |
| High monounsaturated fat intake | Olive Oil | 55–83% oleic acid |
| Maximum Vitamin E | Camelina Oil | 806–1,008 mg/g tocopherols |
| Bold flavor in dressings | Olive Oil | Distinctive grassy flavor |
| Neutral flavor for cooking | Camelina Oil | Mild, nutty, versatile |
| Mediterranean diet adherence | Olive Oil | Core component of Mediterranean diet |
Many health-conscious cooks use both oils — olive oil for its flavor and monounsaturated fat profile, camelina oil as a daily omega-3 supplement or neutral-flavored cooking oil. They address different nutritional needs and complement each other well.
The Bottom Line
Olive oil is a well-researched, nutritionally valuable oil with a decades-long track record — particularly for monounsaturated fat intake and Mediterranean diet adherence. It deserves its excellent reputation.
Camelina oil offers something different and complementary — an exceptional plant-based omega-3 source with naturally high Vitamin E content, a favorable omega-3 to omega-6 ratio, and surprising kitchen versatility. For people looking to meaningfully increase their omega-3 intake through a stable, shelf-friendly, plant-based oil — camelina is worth serious consideration.
Curious to try camelina oil? Camelina Farm presses and bottles pure cold-pressed camelina seed oil in small batches in Lubbock, Texas — delivered directly to you anywhere in Texas.