In This ArticleView AllIn This ArticleWhat Is Grapeseed Oil?BenefitsNutritionPrecautionsIs It Safe for Everyone?Ways to Enjoy ItFAQs
In This ArticleView All
View All
In This Article
What Is Grapeseed Oil?
Benefits
Nutrition
Precautions
Is It Safe for Everyone?
Ways to Enjoy It
FAQs
Close
Photo:colnihko/Getty Images
colnihko/Getty Images
Grapeseed oil often flies under the radar of household cooking oils. This is a shame, considering grapeseed oil offers many potential health benefits, such as combating inflammation, boosting cardiovascular health and reducing cancer risk.
But what happens to your body when you eat grapeseed oil regularly?To find out, we delved into the research and spoke with a registered dietitian. Read on to uncover grapeseed oil’s nutrition profile, the health benefits of incorporating it into your weekly menu, whether there are potential red flags to look out for and tips for enjoying it as part of a healthy, well-balanced diet.
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As the name suggests, grapeseed oil is made from grape seeds, primarily those used for winemaking.After the grapes are pressed to extract the juice, the seeds are left behind. These seeds are then dried and pressed to extract the oil. Due to its mild flavor and high smoke point, grapeseed oil is commonly used for sautéing, frying and baking. Additionally, grapeseed oil is often used in skin and hair care products for its moisturizing and antioxidant benefits, saysLauren Harris-Pincus, M.S., RDN,founder of NutritionStarringYOU.com and author ofThe Everything Easy Pre-Diabetes Cookbook.
Health Benefits of Grapeseed Oil
Promotes Heart Health
Grapeseed oil is rich in polyunsaturated fats (PUFAs), specificallyomega-6 fatty acids, which can be beneficial for heart health.Harris-Pincus says, “The PUFAs in grapeseed oil can help lower LDL (often called “bad”) cholesterol when you substitute it for saturated fats in your diet.”Grapeseed oil also contains compounds like linoleic acid, which may help reduce inflammation and boost overall cardiovascular health.
May Reduce Chronic Disease Risk
Supports Better Skin Health
The antioxidants and omega-6 fatty acids in grapeseed oil can also help improve your skin. Vitamin E, in particular, is known for its moisturizing and wound-healing benefits.Since grapeseed oil is rich in vitamin E, applying grapeseed oil topically or eating it regularly may help improve skin hydration, elasticity and overall appearance. Additionally, Harris-Pincus says grapeseed oil’s vitamin E content may offer anti-aging benefits for skin.
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May Help Regulate Blood Sugar
Some studies suggest that grapeseed oil may help improve insulin sensitivity and reduce blood sugar levels.While more research is needed to confirm these benefits, incorporating grapeseed oil into a balanced diet may benefit those with diabetes orprediabetes.
Grapeseed Oil Nutrition
One tablespoon (14 milliliters) of grapeseed oil contains the following, per theUSDA:
Cons to Consider
One potential drawback of frequent grapeseed oil consumption is the high omega-6 fatty acid content. While omega-6 fats are essential for optimal health, excessive consumption may lead to an imbalance in theomega-3to omega-6 ratio over time, which research shows can increase the risk of inflammation and other health issues.
Grapeseed oil is high in calories and fat, so consuming large quantities may lead to weight gain. “Grapeseed oil is a concentrated source of calories, the same as any oil,” explains Harris-Pincus. “With 120 calories per tablespoon (all from fat), it’s important to be aware of portion sizes when using any oil.”
Is Grapeseed Oil Safe for Everyone to Eat?
While grapeseed oil is generally safe for most people when enjoyed in moderation as part of a balanced diet, regularly consuming it may result in inflammation or adverse effects for those with grapeseed oil allergies. “Grapeseed oil is likely safe for anyone who does not have an allergy to grapes or a medical disorder requiring a limit on fat intake,” says Harris-Pincus. “Make sure to store it away from heat in a dark place to protect the oil from oxidizing.”
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4 Ways to Enjoy Grapeseed Oil
In Salad Dressings
Instead of using a store-bought salad dressing, combine grapeseed oil with vinegar or citrus juice, herbs and spices for a simple, flavorful homemade dressing. Try ourGrapeseed Oil Caraway Vinaigretteas a refreshing addition to your salads.
For Roasting Vegetables
Grapeseed oil’s high smoke point makes it a fantastic option for roasting veggies at high temperatures. Toss your favorite veggies in grapeseed oil, season with salt, pepper and herbs, and roast until tender and caramelized. The result is deliciously crispy vegetables with a hint of nutty flavor, like ourSheet-Pan Roasted Root Vegetables.
In Baking
Substitute grapeseed oil for some of the butter or other oils to reduce saturated fat content in baking recipes. Grapeseed oil adds moisture and richness to baked goods without overpowering other flavors. Try using it in cakes, muffins or a baked oatmeal recipe like ourPeach Baked Oatmeal.
As a Marinade
Grapeseed oil can be used as a marinade base for meats, poultry, seafood or tofu. Combine it with herbs, spices and acidic ingredients like vinegar or citrus juice to tenderize and flavor your protein before cooking. Give ourSpicy Herb Saucea try and it may become part of your regular rotation.
The Bottom Line
Frequently Asked QuestionsGrapeseed oil has a higher smoke point and more neutral flavor than olive oil, making it a better option for high-heat cooking. However, olive oil is richer in heart-healthy monounsaturated fats (MUFAs).Both oils can be healthy additions to your eating pattern.Grapeseed oil contains omega-6 fatty acids. While grapeseed oil isn’t inherently inflammatory, eating it in large quantities may imbalance the omega-3 to omega-6 ratio in your diet, which can lead to greater risk of inflammation.Grapeseed oil’s high omega-6 content may induce inflammation when overconsumed. Also, grapeseed oil lacks some healthy compounds, such as polyphenols and MUFAs, found in other oils like olive oil.
Frequently Asked Questions
Grapeseed oil has a higher smoke point and more neutral flavor than olive oil, making it a better option for high-heat cooking. However, olive oil is richer in heart-healthy monounsaturated fats (MUFAs).Both oils can be healthy additions to your eating pattern.
Grapeseed oil contains omega-6 fatty acids. While grapeseed oil isn’t inherently inflammatory, eating it in large quantities may imbalance the omega-3 to omega-6 ratio in your diet, which can lead to greater risk of inflammation.
Grapeseed oil’s high omega-6 content may induce inflammation when overconsumed. Also, grapeseed oil lacks some healthy compounds, such as polyphenols and MUFAs, found in other oils like olive oil.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Gupta M, Dey S, Marbaniang D, et al.Grape seed extract has potential health benefits.J Food Sci Technol. 2020;57(4):1205-1215. doi: 10.1007/s13197-019-04113-wMartin ME, Grao-Cruces E, Millan-Linares MC, Montserrat-de la Paz S.Grape (Vitis vinifera L.) Seed Oil: A Functional Food from the Winemaking Industry.Foods. 2020;9(10):1360. doi: 10.3390/foods9101360Balić A, Vlašić D, Žužul K, et al.Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases.Int J Mol Sci. 2020;21(3):741. doi: 10.3390/ijms21030741Hande LN, Kjellmo C, Pettersen K, et al.Effect of N-3 Polyunsaturated Fatty Acids on Lipid Composition in Familial Hypercholesterolemia: A Randomized Crossover Trial.Biomedicines. 2022;10(8):1809. doi: 10.3390/biomedicines10081809Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutrients. 2021;13(1):203. doi: 10.3390/nu13010203Asbaghi O, Nazarian B, Reiner Ž, et al.The effects of grape seed extract on glycemic control, serum lipoproteins, inflammation, and body weight: A systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2020;34(2):239-253. doi: 10.1002/ptr.6518DiNicolantonio JJ, O’Keefe J.The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies.Mo Med. 2021;118(5):453-459Tian M, Bai Y, Tian H, Zhao X.The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review.Molecules. 2023;28(17):6393. doi: 10.3390/molecules28176393
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Gupta M, Dey S, Marbaniang D, et al.Grape seed extract has potential health benefits.J Food Sci Technol. 2020;57(4):1205-1215. doi: 10.1007/s13197-019-04113-wMartin ME, Grao-Cruces E, Millan-Linares MC, Montserrat-de la Paz S.Grape (Vitis vinifera L.) Seed Oil: A Functional Food from the Winemaking Industry.Foods. 2020;9(10):1360. doi: 10.3390/foods9101360Balić A, Vlašić D, Žužul K, et al.Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases.Int J Mol Sci. 2020;21(3):741. doi: 10.3390/ijms21030741Hande LN, Kjellmo C, Pettersen K, et al.Effect of N-3 Polyunsaturated Fatty Acids on Lipid Composition in Familial Hypercholesterolemia: A Randomized Crossover Trial.Biomedicines. 2022;10(8):1809. doi: 10.3390/biomedicines10081809Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutrients. 2021;13(1):203. doi: 10.3390/nu13010203Asbaghi O, Nazarian B, Reiner Ž, et al.The effects of grape seed extract on glycemic control, serum lipoproteins, inflammation, and body weight: A systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2020;34(2):239-253. doi: 10.1002/ptr.6518DiNicolantonio JJ, O’Keefe J.The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies.Mo Med. 2021;118(5):453-459Tian M, Bai Y, Tian H, Zhao X.The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review.Molecules. 2023;28(17):6393. doi: 10.3390/molecules28176393
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Gupta M, Dey S, Marbaniang D, et al.Grape seed extract has potential health benefits.J Food Sci Technol. 2020;57(4):1205-1215. doi: 10.1007/s13197-019-04113-wMartin ME, Grao-Cruces E, Millan-Linares MC, Montserrat-de la Paz S.Grape (Vitis vinifera L.) Seed Oil: A Functional Food from the Winemaking Industry.Foods. 2020;9(10):1360. doi: 10.3390/foods9101360Balić A, Vlašić D, Žužul K, et al.Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases.Int J Mol Sci. 2020;21(3):741. doi: 10.3390/ijms21030741Hande LN, Kjellmo C, Pettersen K, et al.Effect of N-3 Polyunsaturated Fatty Acids on Lipid Composition in Familial Hypercholesterolemia: A Randomized Crossover Trial.Biomedicines. 2022;10(8):1809. doi: 10.3390/biomedicines10081809Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutrients. 2021;13(1):203. doi: 10.3390/nu13010203Asbaghi O, Nazarian B, Reiner Ž, et al.The effects of grape seed extract on glycemic control, serum lipoproteins, inflammation, and body weight: A systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2020;34(2):239-253. doi: 10.1002/ptr.6518DiNicolantonio JJ, O’Keefe J.The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies.Mo Med. 2021;118(5):453-459Tian M, Bai Y, Tian H, Zhao X.The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review.Molecules. 2023;28(17):6393. doi: 10.3390/molecules28176393
Gupta M, Dey S, Marbaniang D, et al.Grape seed extract has potential health benefits.J Food Sci Technol. 2020;57(4):1205-1215. doi: 10.1007/s13197-019-04113-w
Martin ME, Grao-Cruces E, Millan-Linares MC, Montserrat-de la Paz S.Grape (Vitis vinifera L.) Seed Oil: A Functional Food from the Winemaking Industry.Foods. 2020;9(10):1360. doi: 10.3390/foods9101360
Balić A, Vlašić D, Žužul K, et al.Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases.Int J Mol Sci. 2020;21(3):741. doi: 10.3390/ijms21030741
Hande LN, Kjellmo C, Pettersen K, et al.Effect of N-3 Polyunsaturated Fatty Acids on Lipid Composition in Familial Hypercholesterolemia: A Randomized Crossover Trial.Biomedicines. 2022;10(8):1809. doi: 10.3390/biomedicines10081809
Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutrients. 2021;13(1):203. doi: 10.3390/nu13010203
Asbaghi O, Nazarian B, Reiner Ž, et al.The effects of grape seed extract on glycemic control, serum lipoproteins, inflammation, and body weight: A systematic review and meta-analysis of randomized controlled trials.Phytother Res. 2020;34(2):239-253. doi: 10.1002/ptr.6518
DiNicolantonio JJ, O’Keefe J.The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies.Mo Med. 2021;118(5):453-459
Tian M, Bai Y, Tian H, Zhao X.The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review.Molecules. 2023;28(17):6393. doi: 10.3390/molecules28176393
