Grapeseed oil
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It is almost pure fat.
Fine for most people at normal amounts.
Rules by country
Grapeseed oil is a food rather than an additive with an E-number, so none of the three regulators has evaluated it as an additive. What the law does cover is the labelling: the type of oil and the refining method have to match the name on the pack, and an oil sold as cold-pressed cannot have been solvent-extracted.
What is it?
About 70% of the fat is linoleic acid, an omega-6 polyunsaturated fat, with roughly 16% oleic and a small share of plant omega-3. That makes it one of the least saturated everyday oils. The trade-off is stability: refined grapeseed oil smokes around 200°C, so it is a good cold oil for dressings and a poor choice for a hot pan. It also carries a good amount of vitamin E from the seed.
Where it comes from: Pressed from the seeds left over after grapes are crushed for wine. Most grapeseed oil starts as a by-product of the wine industry, and the seeds are dried before the oil is extracted with a solvent or a press.
Why it’s in food
- Salad dressings and vinaigrettes
- Baking and pastry fat
- Tub margarine and soft spreads
- Light salad oil on the shelf
Often found in
Also listed as: Grapeseed oil, Grape seed oil, Grapeseed oil (refined), Grapeseed oil (cold-pressed), Refined grapeseed oil
Health & gut impact
Grapeseed oil is roughly 70% linoleic acid, an omega-6 polyunsaturated fat, and only about 10% saturated fat. Dietary guidance that swaps saturated fats for unsaturated ones counts this as one of the oils that helps bring LDL cholesterol down.
US Dietary Guidelines Advisory Committee, dietary fats and cardiovascular disease
The seed contributes tocopherols, and a tablespoon of grapeseed oil carries a noticeable share of a day's vitamin E. That matters because vitamin E protects the fat in the body from oxidation.
EFSA, dietary reference values for vitamin E
Because it is heavily polyunsaturated, grapeseed oil oxidizes sooner than olive or peanut oil and its smoke point sits near 200°C. Keep the bottle away from light and heat, and buy a smaller one if you do not use it often.
NHS, cooking oils
What can I use instead?
Ratio: Use it straight, one for one, in dressings
Best for: A salad oil with a longer shelf life
Related
More fats & oils:
Common questions
Is grapeseed oil better than olive oil?
Not better, different. Grapeseed oil is far more polyunsaturated and neutral in taste, which suits a salad dressing. Olive oil has more of the monounsaturated fat and holds heat better.
Is grapeseed oil good for you?
It is a perfectly reasonable everyday oil, and nothing in the nutrition research flags the omega-6 in seed oils as a hazard. Swap it for butter and you trade a saturated fat for an unsaturated one.
Can I use grapeseed oil for frying?
Refined grapeseed oil smokes at roughly 200°C, so it works for moderate heat but not for deep frying. Use an oil with a higher smoke point for anything very hot.
Why is grapeseed oil so cheap?
Most of it is a by-product of wine making, so the seeds would otherwise be waste. The raw material is cheap, and the refining is the part that costs money.
Is Grapeseed oil safe?
Generally safe (90/100). Grapeseed oil is a food rather than an additive with an E-number, so none of the three regulators has evaluated it as an additive. What the law does cover is the labelling: the type of oil and the refining method have to match the name on the pack, and an oil sold as cold-pressed cannot have been solvent-extracted.
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Scientific sources & regulatory citations
- US Dietary Guidelines Advisory Committee, dietary fats and cardiovascular disease
- EFSA, dietary reference values for vitamin E
- NHS, cooking oils