Olive oil is predominantly unsaturated fat. Roughly 73% to 86% of its total fat content comes from unsaturated fatty acids, with the bulk of that being monounsaturated. A single tablespoon contains about 14 grams of total fat, of which only 1.86 grams are saturated.
The Fat Breakdown in Olive Oil
The dominant fat in olive oil is oleic acid, a monounsaturated fatty acid that makes up 55% to 83% of the oil depending on the olive variety, growing region, and harvest timing. This is what sets olive oil apart from most other cooking oils, which tend to be higher in polyunsaturated fats instead.
Beyond oleic acid, olive oil contains a smaller fraction of polyunsaturated fats. Linoleic acid (an omega-6 fat) accounts for 3.5% to 21%, while linolenic acid (an omega-3 fat) sits at 1.5% or less. The omega-6 to omega-3 ratio in olive oil is roughly 13 to 1, which is lower than corn oil (52 to 1) but higher than canola oil (about 6 to 1).
Saturated fats make up roughly 14% to 17% of olive oil, mostly from palmitic acid. That’s considerably less than butter (about 63% saturated) or coconut oil (about 82% saturated), but it means olive oil isn’t completely free of saturated fat. Per tablespoon, you’re getting just under 2 grams.
Why Monounsaturated Fat Matters
Monounsaturated fats behave differently in the body than saturated fats. Oleic acid, when consumed regularly, gets incorporated into cell membranes throughout the body. Once there, it changes the physical structure of those membranes in ways that affect how cells communicate. In blood vessels specifically, this shifts the balance of signaling pathways toward relaxation rather than constriction, which helps lower blood pressure. Research published in the Proceedings of the National Academy of Sciences showed that oleic acid enhances the production of molecules that dilate blood vessels while dampening the signals that tighten them.
Replacing saturated fat with monounsaturated fat in the diet generally improves cholesterol profiles, though the picture is nuanced. One controlled study found that an olive oil-rich diet produced LDL cholesterol concentrations 10% to 20% higher than diets based on rapeseed or sunflower oil, both of which are higher in polyunsaturated fats. HDL cholesterol remained similar across all three oils. This suggests that while olive oil is a clear upgrade over saturated fat sources, it may not lower LDL as aggressively as oils with more polyunsaturated fat.
Does the Type of Olive Oil Change the Fat Profile?
Not in any meaningful way. Whether you buy extra virgin, virgin, or refined olive oil, the ratio of unsaturated to saturated fat stays essentially the same. A comparison of extra virgin and refined olive oils found that saturated fat averaged about 16.5% in extra virgin samples and 14.4% in pomace (heavily refined) oils. Oleic acid ranged from about 75% to 80% across all grades.
What does change with refining is the content of polyphenols and other minor compounds that contribute flavor and act as antioxidants. Extra virgin olive oil retains these because it’s mechanically pressed without heat or chemicals. But the core fat composition, which is what determines whether the oil counts as “unsaturated,” is nearly identical regardless of grade.
Cooking Stability and Heat
One practical advantage of olive oil’s monounsaturated fat profile is heat stability. Fats with more double bonds (polyunsaturated fats) break down and oxidize faster when heated. Because olive oil is mostly monounsaturated rather than polyunsaturated, it resists this degradation better than oils like flaxseed, grapeseed, or walnut oil.
Smoke points vary by grade. Extra virgin olive oil smokes around 350°F, virgin around 420°F, and refined olive oil between 390°F and 470°F. For comparison, flaxseed oil smokes at just 225°F and hemp seed oil at 330°F. Highly refined polyunsaturated oils like corn, safflower, and sunflower can reach 450°F, but their polyunsaturated fats still make them more prone to oxidation at lower temperatures even before visible smoking begins. Olive oil holds up well for sautéing, roasting, and most stovetop cooking.
How Olive Oil Compares to Other Oils
- Coconut oil: Almost entirely saturated fat (about 82%), making it the near-opposite of olive oil in fat composition.
- Canola oil: Also high in monounsaturated fat (about 63%) with more polyunsaturated fat and less saturated fat than olive oil. It has a more favorable omega-6 to omega-3 ratio at roughly 6 to 1.
- Sunflower and corn oil: Dominated by polyunsaturated fats, particularly omega-6. These may lower LDL cholesterol more than olive oil but have much higher omega-6 to omega-3 ratios.
- Butter: About 63% saturated fat with far less unsaturated fat than any liquid oil.
Olive oil occupies a specific niche: it’s the most concentrated common source of oleic acid in most kitchens. If your goal is simply to eat less saturated fat, nearly any liquid vegetable oil will accomplish that. Olive oil’s distinction is the sheer concentration of monounsaturated fat and, in the extra virgin form, the additional antioxidant compounds that come along with it.