Is Olive Oil a Seed Oil? Can I Use Olive Oil on Carnivore?

Generally, seed oils are high in polyunsaturated fatty acids (PUFAs), especially omega-6 fatty acids such as linoleic acid. While moderate amounts of omega-6 are essential, consuming too much of it can cause chronic inflammation if not balanced with omega-3 fatty acids.

Studies show that the modern Western diet contains a 20:1 omega-6 to omega-3 ratio, whereas the ideal ratio is closer to 2:1 or 1:1.

The table below shows the PUFAs and omega-6 content in common seed oils:

Is Olive Oil a Seed Oil?

The short answer is no, olive oil is not a seed oil. It is a fruit oil, derived from the flesh of the olive fruit, not from its seed.

Unlike most seed oils that require chemical solvents and refining, high-quality extra virgin olive oil is produced through mechanical pressing, making it one of the least processed oils available.

This is an important difference because fruit oils like olive and avocado retain more of their natural antioxidants, vitamins, and phytonutrients compared to refined seed oils.

Olive oil in particular is rich in polyphenols, tocopherols (vitamin E), and oleic acid, a monounsaturated fatty acid that makes up 70–80% of its composition.

Also, while seed oils are high in unstable PUFAs that oxidize under heat, olive oil is much more resistant to oxidation because of its monounsaturated fat profile and antioxidant content. This makes it safer for cooking and long-term consumption.

[cta-gocarnivore-plans]

So, while olive oil is a plant-based oil like seed oils, its origin, extraction, nutrient profile, and health effects make it relatively healthier. The table below compares olive oil with seed oils.

Learn More: Can You Eat Olives on a Carnivore Diet? Is It Healthy?

Types of Olive Oil

Olive oil is extracted from the flesh of olives in two main methods: refining and cold pressing.

• Refining: This method uses heat or filtration to extract olive oil, but it is still cleaner than industrial seed oil processing.
• Cold pressing: In this method, olive oil is extracted through mechanical pressure with no heat or solvents, so polyphenols and vitamins are preserved.

Cold pressing provides extra virgin olive oil (EVOO), which is the highest quality and most natural type of olive oil. This keeps the oil’s natural flavor, scent, and nutrients, with very low acidity (≤0.8%).

[cta-meetings]

You can see the comparison of nutrients in extra virgin and refined olive oil in the following table:

Learn More: Easy Low Carb Dinner Ideas with Recipes for Keto & Carnivore

So, we have found out that the answer to the question, “Is olive oil a seed oil?” is no, and olive oil is healthier than seed oils, but does it mean that olive oil is allowed on the Carnivore Diet?

Learn More: 20+ High Protein Low Carb Snacks for Keto and Carnivore Diet

[cta-meal-plan]

Olive Oil and the Carnivore Diet

So far, we have learned that olive oil, a fruit oil, is healthier than seed oils, but the fact that it is made from plants makes it a non-Carnivore food.

However, the Primal Diet is all about progress, not perfection. So, while zero-carb Carnivore does not allow plant-based products, other stages of the Primal Diet, meaning Low-Carb, Keto, or Ketovore diets, allow olive oil in moderation.

So, choosing what to include in your meal plan heavily depends on the diet you are on, the number of carbohydrates you can consume daily, and the macronutrient ratio you are following.

Use this free Carnivore Macro Calculator to find the right balance of macros based on your age, gender, and activity level. You can also consult Carnivore Doctors for personalized advice.

So, if your version of the Carnivore Diet allows olive oil, consider the following tips:

• Use olive oil on grilled steak or lamb.
• Blend with egg yolks to make Carnivore mayo.
• Use in low-heat cooking when animal fat is not available.

Let’s also compare the health benefits and risks of olive oil, seed oils, and animal oils like tallow, so you can easily decide which can be a better option based on your health status, needs, and goals.

Learn More: 30 High Protein Low Carb Lunch Ideas for Keto and Carnivore

[cta-shop-products]

Health Effects and Risks of Olive Oil vs. Seed Oils vs. Animal Oils

The table below compares the health benefits of olive oil, seed oils, and animal oils:

The following table shows the possible health risks of olive oil, seed oils, and animal oils:

Learn More: Is Avocado Oil a Seed Oil? Can I Use It on a Carnivore Diet?

Another reason why olive oil is not preferred by those following a zero-carb Carnivore Diet is adulteration and quality issues.

Learn More: Lowest Carb Nuts: Best Nuts for Keto and The Worst Keto Nuts

[cta-course-fatloss]

Quality Issues and Adulteration

Olive oil is commonly adulterated with cheaper oils like sunflower, soybean, and hazelnut, which can

• Reduce its health benefits.
• Mislead consumers into thinking they are avoiding seed oils.
• Trigger allergies if mixed with nut oils.

How to Identify Real Olive Oil?

• Real olive oil has a bold, peppery smell at the back of your throat.
• It has a fruity and grassy aroma.
• Look for PDO/PGI certification on the label.
• Choose reputable brands.

Learn More: 15+ Quick & Easy Carnivore Meals with Carnivore Diet Recipes

Scientific Evidence Comparing Olive Oil, Seed Oils, and Animal Fats

Different studies show that olive oil outperforms seed oils in health benefits, oxidative stability, and long-term safety.

• A 2013 study by Estruch et al. showed that olive oil significantly reduced cardiovascular issues compared to a low-fat diet; seed oils did not show similar protective effects [1].
• A 2024 study by Petersen et al. indicated that replacing saturated fats with PUFAs from seed oils lowered cholesterol, but effects on heart disease prevention were inconsistent [2].
• Molecular Nutrition & Food Research (2021): Polyphenols in olive oil improved endothelial function and lowered oxidative stress markers better than seed oils [3].
• A 2025 study by Ali et al. found that olive oil had much higher oxidative stability than sunflower or soybean oils during high-heat cooking [4].

Learn More: How to Lower Cholesterol on Carnivore Diet? 10 Approved Ways

However, various studies suggest that animal fats can perform better than seed or fruit oils. Animal fats are stable, nutrient-rich, and metabolically compatible with diets low in plant-based PUFAs, like the Carnivore Diet.

• Recent studies show that natural animal fats, when replacing processed seed oils, do not increase heart disease risk and may improve HDL/LDL balance [5] [6].
• A 2023 study found that animal fats have a very high oxidative stability due to low PUFA content, making them suitable for high-heat cooking [7].
• Different studies have found that animal fats are rich in fat-soluble vitamins (A, D, K2) and naturally occurring saturated and monounsaturated fats [8].
• Various studies showed that animal fats are low in omega-6, meaning they have minimal contribution to pro-inflammatory pathways [9].

[cta-gocarnivore-plans]

The following table summarizes the research findings about olive oil, seed oils, and animal fats.

So, if you are on a Carnivore Diet, the best choice for you is animal fats like tallow, lard, and ghee because they are stable and nutrient-rich, with minimal pro-inflammatory risks.

If your diet variation allows some carbohydrates, for example, if you are on a Low-Carb or Keto Diet, add some extra virgin olive oil to benefit from antioxidants and polyphenols.

Generally, avoid seed oils because they are high in omega-6 and prone to oxidation.

Learn More: Carnivore Diet Before and After Photos: Carnivore Diet Results

Summary

So, we found that the answer to the question, “Is olive oil a seed oil?” is no, but if you are on a Carnivore Diet, you still need to be cautious about non-animal fat sources.

Unlike highly processed seed oils, olive oil, which is a fruit oil, is rich in antioxidants, monounsaturated fats, and anti-inflammatory compounds.

So, if you are on a low-carb diet and olive oil is permitted in your meal plan, use extra virgin olive oil. From reputable brands. But if you are on a zero-carb Carnivore, steer clear of all plant-based products and focus on animal-based sources to optimize health, reduce inflammation, and reach your fitness goals.

Learn More: 30-Day Carnivore Diet Meal Plan PDF (Downloadable File)

[cta-meetings]

FAQs

Here are answers to the frequently asked questions about olive oil.

Is Olive Oil a Seed Oil?

No, olive oil is a fruit oil, extracted from olive flesh, not seeds.

Is Extra Virgin Olive Oil a Seed Oil?

No, extra virgin olive oil is cold-pressed from olives (fruit itself, not seed).

What Oils Are Seed Oils?

Sunflower, soybean, corn, canola, cottonseed, grapeseed, safflower, etc.

Are All Vegetable Oils Seed Oils?

No, olive oil and avocado oil are fruit oils. Coconut oil and palm oil come from fruit flesh.

What Seed Oils Are Bad for You?

Ultra-processed oils (soybean, corn, cottonseed) can be harmful in excess due to high omega-6 content and refining.

Can You Use Olive Oil on Carnivore?

It depends. No, if you are on a zero-carb Carnivore. Yes, but in moderation if you are on a Low-Carb or Keto Diet.

Is Olive Oil Healthier than Seed Oils?

Yes, in most cases. Olive oil is less processed, higher in antioxidants, and more stable in cooking.

Is Olive Oil a Vegetable Oil?

Yes, olive oil is a type of vegetable oil because it is derived from a plant. However, it is a fruit oil, not a seed oil.

Why Is Olive Oil Healthier than Seed Oils?

Because it is high in monounsaturated fats and antioxidants, but seed oils are high in unstable PUFAs that oxidize easily.

Can Olive Oil Cause Inflammation Like Seed Oils?

No, studies show olive oil is anti-inflammatory, due to its polyphenols and oleic acid. In contrast, seed oils can cause inflammation if overconsumed.

Is Avocado Oil Like Olive Oil or Seed Oil?

Avocado oil is a fruit oil like olive oil. Both contain high oleic acid and natural antioxidants.

What Is the Healthiest Oil for Cooking?

Studies suggest that tallow and extra virgin olive oil are the healthiest due to their heat stability and protective compounds.

Does Olive Oil Have Omega-6?

Yes, but in small amounts, about 8–10%. Its dominant fat is oleic acid (omega-9), which is stable and heart-friendly.