Algae Oil for Cooking: What You Need to Know

Algae oil, also called algal oil, is known for being a rich source of omega-3 fatty acids not found in plant-based foods. But does culinary algae oil have the same benefits? Two registered dietitians weigh in.

As its name suggests, algae oil is extracted from algae, which are various organisms that usually live in water. It is commonly used in supplements, beauty products, and foods.

The global algae oil market has been growing in recent years and is expected to reach $3.3 billion by 2034, up from $2.2 billion in 2024, as awareness of its health benefits increases.

What are the benefits of algae oil?

A tablespoon of algae oil contains about 120 kcal and 14 g of fat, mostly monosaturated, which is considered the 'healthy' fat.

According to the American Heart Association, the consumption of monounsaturated fats may be beneficial for managing cholesterol levels, which in turn may lower the risk of heart disease and stroke. This type of fat also provides nutrients to help develop and maintain the body's cells.

Staci Gulbin, MS, MEd, RDN, says algae oil is a rich source of docosahexaenoic acid (DHA), a type of omega-3 fatty acid critical for fetal development and cognitive and eye health in adults.

Because algae oil isn't sourced from fish or seafood, unlike many other omega-3 sources, it is suitable for vegetarians, vegans, and those with fish allergies, according to Avery Zenker, a registered dietitian at MyHealthTeam. It is also rich in omega-3 fatty acid called eicosapentaenoic acid (EPA).

Omega-3 fatty acids in most plant foods are in the form of alpha-linolenic acid (ALA). While it is still valuable, it needs to be converted to EPA and DHA in the body before it can be used for various processes.

The conversion rate is quite low and stands at 2-10%, so it may be difficult to obtain adequate omega-3 regularly from ALA sources alone. Algae oil provides a direct and efficient source of EPA and DHA.

Avery Zenker, RD

The omega-3 consumption is associated with the following benefits, with evidence for each varying in strength:

• Reduced levels of triglyceride levels
• Decreased cholesterol levels
• Slightly lowered blood pressure
• Overall heart health support
• Reduced risk of death from heart disease in some populations
• Cognitive and mental health support
• Reduced inflammation
• Improved mood and reduced risk of depression
• Lowered risk of dementia
• Healthy skin and hair support

However, Zenker says these benefits refer to supplemental algae oil, which shouldn't be used for cooking, and not algae oil that has been processed for culinary use, which isn't a significant source of omega-3 fatty acids.

What is algae oil smoke point?

When cooking with oil, it is important to consider its smoke point, the temperature at which oil begins to smoke and produce toxic compounds, as well as potentially destroy valuable nutrients.

Algae oil's smoke point of around 535°F (279°C) makes it ideal for most all cooking methods, even frying, while its neutral taste makes it versatile among both sweet and savory dishes, according to Gulbin.

Zenker says algae oil can be used in cooked dishes like stir fries and sheet pan roasts or raw dishes like salads and wraps.

Algae oil: the downside

Due to its unique profile, algae oil is more expensive and may not be accessible to the budget of the average consumer, Gulbin says.

For example, a well-known brand, Algae Cooking Club, costs over $22 per 16 fl oz bottle, which can be twice as expensive as olive or canola oil, depending on a product.

Algae oil vs olive oil

Does a higher price of algae oil mean it has more health benefits than other vegetable oils used for cooking, such as olive, sunflower, and canola?

Gulbin says while olive oil is a less expensive alternative to algae oil due to its well-known omega-3 health benefits, it has a lower smoke point at around 350-410°F (176-210°C). This makes olive oil ideal for drizzling over vegetables and fish to be baked or as a tasting oil with bread.

Although culinary algae oil isn't nearly as high in omega-3 as the supplemental forms, it is rich in omega-9 fatty acids, which can help balance intakes higher in omega-6 fats, similarly to many other vegetable oils, Zenker says.

Sunflower and canola oils have a higher smoke point like algae oil, 450°F (232°C) and 400-475°F (204-246°C), respectively. However, Gulbin says they also both have a higher omega-6 to omega-3 ratio than other plant-based oils.

Sunflower and canola oils still hold valuable heart health benefits though since heart health experts report that the body does not make the polyunsaturated omega-6 fatty acids, so it needs some from the food we eat to function properly.

Staci Gulbin, MS, MEd, RDN,

Zenker explains that olive oil and canola oil are the highest in omega-3 fatty acids, at 1.6 and 1.2%, respectively. Meanwhile, its levels are undetectable in cooking oils like coconut, peanut, and almond oil.

The takeaway

Supplemental algae oil is a rich source of omega-3 fatty acids EPA and DHA, which aren't typically found in plant-based foods. However, the omega-3 levels in processed culinary algae oil are very low.

Culinary algae oil has a high smoke point, making it suitable for nearly all cooking methods. It also has a high content of omega-9 fatty acids.

At the same time, algae oil is more expensive than other culinary vegetable oils, potentially making it inaccessible to people on tighter budgets.