Is Ghee Better Than Olive Oil?

You've probably seen debates online asking: is ghee better than olive oil for cooking? One claim often repeated is that olive oil "breaks down" while ghee stays stable. But here's something most people miss—especially when it comes to seafood.

Olive Oil's Antioxidant Advantage

Extra virgin olive oil (EVOO) contains unique plant compounds called phenolic antioxidants, particularly hydroxytyrosol (HT). Research suggests HT may help slow oxidation during cooking. This is especially relevant for delicate foods like fish, which are rich in omega-3 fatty acids that can easily oxidize when heated.

👉 Read more about why hydroxytyrosol matters.

Why This Matters for Seafood

When frying or sautéing fish, EVOO doesn't just act as a cooking medium. Studies indicate its antioxidants may actually protect omega-3s from damage during heat exposure. Ghee, while stable in some respects, lacks these plant phenolics—meaning it can't offer the same protective effect for fragile omega-3s.

Curious? We dive deeper in our blog on frying fish in olive oil.

The Bottom Line

So, is ghee better than olive oil? When it comes to safeguarding the goodness of seafood, the research suggests EVOO has an edge:

• ✅ Built-in antioxidants like hydroxytyrosol
• ✅ Support for protecting omega-3s during cooking
• ✅ No cholesterol oxidation pathway (unlike ghee)

Both oils bring flavor to the kitchen, but for seafood lovers, EVOO may offer a unique advantage that ghee simply doesn't provide.

👉 The key is choosing a fresh, high-polyphenol EVOO—that's where the protective difference shows up.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Research cited comes from independent studies and does not guarantee the same results with any specific product.