Grapeseed Oil Vs. Olive Oil: Nutrition, Health Risks, & Best Uses

When it comes to healthy cooking, being thoughtful about your choice of oil has the potential to make a major impact. There are tons of choices and each offers a unique flavor and nutrition profile. Grapeseed oil and olive oil are both commonly used in the kitchen, so let’s take a look at how the two compare, and which one's better for various purposes.

It has a mild flavor that makes it a versatile option for cooking, and it's a common ingredient in skin care as well. It has a relatively high smoke point of 420 degrees Fahrenheit.

In each tablespoon of grapeseed oil2, you'll find:

Beyond its uses in the kitchen, grapeseed oil is celebrated for some cosmetic applications. It can be used topically to lock in moisture and it may help ease skin redness6. 

Another potential concern with grapeseed oil is that it is often chemically refined, which can deplete its nutritional value10. Finding cold-pressed grapeseed oil whenever possible can minimize this disadvantage.

Experts also emphasize the importance of proper storage for olive oil. Ideally, you should find a brand that uses a dark-colored bottle, since light can cause the oil to degrade. Store it out of direct sunlight, perhaps in a cabinet, and at room temperature. While it may be most convenient to keep olive oil next to your stovetop, you'll ideally want to keep it away from heat sources, which can cause it to oxidize and go bad slightly faster.

One tablespoon of olive oil11 contains the following:

Olive oil is also rich in anti-inflammatory polyphenols15, and it's been shown to promote gut health16. All in all, it's considered one of the healthiest oils you can eat, if not the healthiest.

Uma Naidoo, M.D., Harvard-trained nutritional psychiatrist and author of This is Your Brain on Food also notes that like any fat source, it's fairly high in calories so consuming too much of it could lead to weight gain. Everything in moderation.

So, now we know a bit about grapeseed oil and a bit about olive oil. What are the main differences?

The other distinction between olive and grapeseed oil is the vitamin E content, with grapeseed oil coming out on top. However, Naidoo points out that you can get vitamin E from plenty of other food sources, so this isn't a reason to choose grapeseed oil over olive oil.

Grapeseed oil can be heated to higher temperatures without burning and emitting potentially harmful compounds19, making it the better choice for frying. Its smoke point is about 420 degrees Fahrenheit, whereas olive oil’s smoke point falls between 350 degrees and 420 degrees, depending on the type.

The price of each oil depends largely on the quality of the particular kind you buy. But, if you compare cold-pressed grapeseed with extra virgin olive oil, olive oil will come out the more budget-friendly option. On the other hand, if you’re going for expeller pressed grapeseed oil, you’ll likely find you spend less than you would on the same size bottle of EVOO. 

Grapeseed has a more neutral flavor, which may be beneficial for some applications. However, sometimes the richness of olive oil is exactly what you need to bring a dish to life. Olive oil has enough flavor to be its own star as a dip for bread or a drizzle over vegetables. 

Cold-pressed oils are best enjoyed within a limited time frame—you don’t want to keep them around for years on end. EVOO is best used within 18-24 months (of harvest, not purchase). The same goes for grapeseed oil, so in this way the two are comparable. 

Olive oil—particularly extra virgin olive oil—is your best choice for day-to-day cooking. It's more nutritious than grapeseed oil, although it does have a more noticeable flavor.

Grapeseed may be slightly preferable from a flavor standpoint, but, again olive oil is favorable in terms of health outcomes. 

For frying, you’ll want to choose grapeseed oil (or another oil that can withstand high heat) because it has a higher smoke point. But we recommend limiting your fried food consumption.

However, olive oil certainly has its perks in this department too. It's less commonly found in cosmetic products, but it can easily be incorporated into a home skincare routine. 

Both. Since grapeseed is a bit lighter, it will be easier to work with as you seal in moisture and add shine, but olive oil can definitely be used as a hydrating treatment too.

Grapeseed oil and olive oil are both popular oils, but olive oil is a much healthier choice for day-to-day cooking. However, grapeseed oil is worth a try if your skincare or hair care could use a boost.