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There isn’t a lot of scientific research on algae oil, but health experts say it may be a better option than seed oils.

“Healthy ingredient I can’t wait to try” may not be the first thing that comes to mind when you think of algae. (“Pond scum” is more likely.) But algae is starting to show up in more meals thanks to a relatively new innovation: algae cooking oil.

Algae cooking oil is catching on with wellness influencers thanks at least in part to Algae Cooking Club, a company started last year that’s developing a range of products in collaboration with celebrity chef Daniel Humm, owner of the restaurant Eleven Madison Park in New York City. The company has been promoting algae cooking oil as an environmentally responsible choice that’s healthier and more versatile for cooking at high heat than options like olive or avocado oil, or oils extracted from the seeds of plants, such as canola and corn oil.

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While there isn’t a lot of scientific research yet to support broad claims about the health benefits or risks of algae cooking oil, health experts are intrigued by its potential.

“I like olive oil as my main cooking oil, but when I want a neutral tasting oil with a high smoke point and a low environmental impact, I prefer algae oil,” says Ann Marie Chiasson MD, MPH, the director of the fellowship in integrative medicine at the Andrew Weil Center for Integrative Medicine in Tucson, Arizona. “I try to avoid seed oils, and while I like avocado oil, I think its production is not as environmentally friendly.”

What Is Algae Cooking Oil?

Algae cooking oil is made from what’s known as microalgae, single-celled, plant-like organisms that are invisible to the naked eye. These tiny organisms are fermented in tanks and fed sugar to rapidly increase their weight, then squeezed to extract cooking oil using a process similar to the kind used for olive oil, according to the company Algae Cooking Oil.

Algae Cooking Club touts five key benefits of using this type of oil:

Healthy Omega-9 Fats Algae cooking oil contains about 93 percent omega-9 fats, 25 percent more of this healthy monounsaturated fat than is found in olive oil or avocado oil.
High Smoke Point Its so-called smoke point, or temperature it can reach before it burns or spoils flavors, is 535 degrees F — higher than olive oil.
Low Environmental Impact Algae oil takes very little time and resources to make, and produces fewer carbon emissions than canola, olive, and avocado oil.
Enhances Flavors Its healthy fats help amplify flavors in foods, especially in vegetarian dishes and foods with subtle seasoning.
Versatility It can be used for all kinds of jobs, including stir-frying, searing, dressings, frying, and baking.

While algae cooking oil already has its converts, it’s important to know that the claims made by the companies are hard to verify, says Samantha Heller, RD, a registered dietitian in New York City.

“There is no independent research that has examined algae cooking oil to substantiate the claims by the companies that make and sell it, regarding smoke point and fatty acid composition,” says Heller.

Depending on how algae oil is produced, it might be highly refined in ways that achieve specific cooking and flavor profiles, but also change the nutrient content, Heller says. “The fatty acid content of the cooking oil has also not been verified,” Heller adds.

Does Algae Cooking Oil Provide Health Benefits?

One potential health benefit of algae cooking oil is its high concentration of omega-9 monounsaturated fats. Some research suggests that omega-9s may help fight inflammation and reduce the risk of certain cancers.

There’s also credible evidence that oleic acid, an omega-9 fatty acid, can reduce the risk of heart disease, according to the U.S. Food and Drug Administration (FDA).

Some research also suggests that oleic acid may help preserve cognitive function in older adults.

However, it’s not yet clear whether algae cooking oil being sold to consumers has any of these specific benefits, Heller cautions. Instead, the main benefit of algae cooking oil may be that it lacks some of the unhealthy components in seed oils like safflower, peanut, corn, or grapeseed oil.

“Algae oil is better than canola oil and the other seed oils,” says Dr. Chiasson.

Seed oils contain higher levels of omega-6, a type of polyunsaturated fat that may lead to inflammation, according to the Cleveland Clinic. Inflammation is associated with an increased risk of a wide range of health problems, per the Cleveland Clinic, including arthritis, heart disease, type 2 diabetes, metabolic syndrome, and stroke.

Are There Health Risks With Algae Cooking Oil?

It’s hard to say what the risks may be because — just like the potential benefits — there aren’t studies that can prove whether there are specific safety concerns, health experts say.

“Algae oil appears to be safe to cook with, but there have not been any human studies evaluating the health benefits or adverse effects of dietary algae oil yet,” Heller says.

If you’re not sure what type of cooking oil is right for you, it’s best to see a professional, says Connie Diekman, RD, LD, a registered dietitian based in St. Louis.

“Talk with your doctor, and if possible, a registered dietitian, to assess your health status and any medications to determine which oil is the healthiest and safest for you,” Diekman says.

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The Bottom Line: Is Algae Cooking Oil a Worthwhile Wellness Trend?

While there’s probably no harm in trying out algae cooking oil, it’s best to think about this as one of several healthy fats and oils to incorporate into your diet, Heller says.

“Using a variety of unsaturated oils helps maintain the delicate balance of fatty acids in the body,” Heller says. “We don’t want to over consume any single fatty acid, because they all work together synergistically to help support optimal health.”