The Difference Between Olive Oil and Hemp Seed Oil: What You Need to Know

With so many plant-based oils available on the market today, choosing the right one for your kitchen or wellness routine can feel overwhelming. Two popular options—olive oil and hemp seed oil—are both celebrated for their nutritional benefits. But despite their similar appearance, these oils are quite different in terms of origin, nutrition, culinary uses, and health effects.

Here’s a breakdown of the key differences between olive oil and hemp seed oil to help you make an informed choice.

1. Where They Come From

Olive Oil is made by cold-pressing the fruit of the olive tree (Olea europaea). It has been a staple in Mediterranean diets for centuries and is widely used in cooking and dressings.

Hemp Seed Oil is extracted from the seeds of the hemp plant (Cannabis sativa). Unlike CBD oil, hemp seed oil contains no cannabinoids (THC or CBD), making it a purely nutritional oil.

2. Nutritional Composition

While both oils are plant-based and rich in healthy fats, they differ significantly in their fat profiles:

Olive Oil

High in monounsaturated fats (mostly oleic acid), which are heart-healthy.

Contains antioxidants like vitamin E and polyphenols.

Has a modest amount of saturated fats and minimal omega-3s.

Hemp Seed Oil

High in polyunsaturated fats, especially omega-3 and omega-6 fatty acids, in an optimal 3:1 ratio.

Contains gamma-linolenic acid (GLA), an anti-inflammatory omega-6.

Lower in monounsaturated fats than olive oil.

3. Culinary Uses

Olive Oil is extremely versatile in the kitchen. It’s suitable for:

Cooking at medium heat

Roasting, sautéing, and baking

Raw applications like salad dressings and dips

Hemp Seed Oil is not suitable for cooking due to its low smoke point. Heat can destroy its delicate fats and nutritional value. Instead, use it:

As a finishing oil

In cold dishes like salads, smoothies, or grain bowls

As a supplement in wellness routines

4. Flavour and Texture

Olive Oil

Tends to have a fruity, grassy, or peppery flavor, depending on the variety and processing method.

Extra virgin types are prized for their complex taste and aroma.

Hemp Seed Oil

Has a nutty, earthy flavour with a slightly bitter finish.

Some people find the taste bold or grassy, making it better suited for specific dishes.

5. Health Benefits

Olive Oil

Supports heart health

May reduce inflammation and oxidative stress

Associated with reduced risk of chronic diseases like diabetes and stroke

Hemp Seed Oil

Promotes skin health, thanks to its fatty acid profile

May support brain function and immune response

Used as a natural anti-inflammatory

6. Storage and Shelf Life

Olive Oil: Stable at room temperature; store in a cool, dark place. Typically lasts several months once opened.

Hemp Seed Oil: Highly perishable; must be refrigerated after opening and used within 2–3 months to maintain freshness.

Which Should You Choose?

It depends on your intended use:

Final Thoughts

Both olive oil and hemp seed oil have their place in a healthy lifestyle—but they serve different purposes. If you’re cooking, reach for olive oil. If you’re adding nutrients to a smoothie or salad, hemp seed oil is a great choice.

Rather than choosing one over the other, consider keeping both in your pantry. Use them strategically and enjoy the health benefits they each offer in their own way.