Grapeseed Oil: Nutrients, What Research Shows and Safety
Grapeseed oil as a food: USDA fat and vitamin E values, one small trial on inflammation markers, heating and contaminant questions, and how it differs from grape seed extract.
Content last updated . This page has not been medically reviewed.
Grapeseed oil is pressed from the seeds left over after wine and juice are made from grapes (Vitis vinifera, family Vitaceae). It is sold as a light cooking oil and is used in dressings. This page covers the oil as a food. Grape seed extract, a supplement, is a different product and has its own page. This page also keeps the oil apart from hype.
Read this first
- The oil is mostly polyunsaturated fat: USDA lists 69.9 g polyunsaturated fat and 9.6 g saturated fat per 100 g. [1] That fits the AHA advice to replace saturated fat with unsaturated fat. [5] It does not prove grapeseed oil itself prevents heart disease.
- Human evidence for health claims is thin. We found one small 8-week trial in 44 women (inflammation markers) and mostly lab and animal work. [2] [3]
- It is still a fat: USDA lists about 120 kcal in 1 tablespoon (13.6 g). [1]
- Heating and contaminants are open questions. We did not find a test of grapeseed oil's heating behavior, or a current survey of its PAH contaminant levels, in the sources we could read. See the safety section.
- Allergy: grapes are not on the list of major food allergens. For trouble breathing or swelling of the face or throat after any food, call 911 (or your local emergency number). [11]
What is in it (USDA values)
The values below are for grapeseed oil (USDA FoodData Central item 171028, SR Legacy). [1] The serving column is the USDA household portion of 1 tablespoon, 13.6 g. Serving values are the per-100-g values multiplied by 0.136.
| Nutrient | Per 100 g | Per 1 tbsp (13.6 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 884 kcal | 120 kcal | not set |
| Total fat | 100 g | 13.6 g | 17% |
| Saturated fat | 9.6 g | 1.3 g | 7% |
| Monounsaturated fat | 16.1 g | 2.2 g | no DV |
| Polyunsaturated fat | 69.9 g | 9.5 g | no DV |
| Vitamin E (alpha-tocopherol) | 28.8 mg | 3.9 mg | 26% |
| Phytosterols | 180 mg | 24 mg | no DV |
| Protein, carbohydrate, fiber, cholesterol | 0 g | 0 g | 0% |
| Omega-3 (ALA) and vitamin K | not listed by USDA | not listed | no DV |
% Daily Value uses the FDA 2016 Daily Values; values vary with the grapes, the pressing and the refining. USDA also lists vitamin D values for this item that look implausible for an oil, so we do not use them here. [1]
Plant compounds: USDA lists vitamin E and plant sterols in the oil. [1] A 2016 review of the oil's compounds says its anti-inflammatory, heart-protective, antimicrobial and anticancer properties were mainly seen in lab (in vitro) studies. [3] We did not find evidence in people for those lab effects.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Inflammation and insulin resistance | In 44 overweight or obese women on an 8-week weight-loss diet, 15% of energy from grapeseed oil lowered insulin resistance (HOMA-IR), hs-CRP and TNF-alpha, and hs-CRP was lower than in a sunflower oil group. [2] | Promising but limited (one small, short trial; blood markers only) | Grapeseed oil as food in women with overweight |
| Heart disease | The AHA says replacing saturated fat with unsaturated fat lowers heart disease. [5] We did not find a trial of grapeseed oil on heart attacks or strokes. | No good evidence found for the oil itself | Unsaturated fats as a group |
| Cholesterol | We did not read a trial of grapeseed oil on LDL cholesterol. | No good evidence found in the sources we read | Not applicable |
| Anti-inflammatory, brain, gut and other claims | Reported mainly in cell and animal studies. [3] | Lab or animal only | Oil or oil fractions in the lab |
| Safe as a comparison oil | A 2024 dry eye trial used 3,000 mg a day of grapeseed oil as the comparison (placebo) and found no safety changes. It was not testing grapeseed oil's benefit. [4] | Not a benefit finding | Capsules in 132 adults |
Eaten as food vs taken as an extract or supplement. The one trial above used the oil as food. Grape seed extract (polyphenols from the seed) is a separate supplement; see grape seed extract. Do not read extract trials as proof for the oil.
How much is a normal serving
The USDA household portion is 1 tablespoon (13.6 g), about 120 kcal. [1] That is information from USDA data, not a prescription. In the trial above, 15% of energy came from the oil as part of a weight-loss diet, which is a study design, not advice. [2] WHO advises keeping total fat to 30% or less of energy and saturated fat to 10% or less. [6]
Safety, allergy and medicines
- Calories: 884 kcal per 100 g, about 120 kcal per tablespoon. [1]
- Omega-6 balance: the oil is high in polyunsaturated fat. We did not read a source that answers whether this is harmful or helpful in normal diets. See omega-6 to omega-3 ratio: what research shows and seed oils and inflammation claims checked.
- Heating and oxidation: a 2026 review notes that mono- and polyunsaturated oils are prone to oxidation. [7] A study of cooking fumes found sunflower oil gave the highest aldehyde emissions of the oils tested; grapeseed oil was not among the results we read. [8] Frying breaks any oil down by oxidation and polymerization. [12] We did not read a reliable smoke point for grapeseed oil, so we give none. See smoke points and cooking with oil.
- Contaminants (PAHs): the EU sets legal maximum levels for polycyclic aromatic hydrocarbons (PAHs, a group of compounds formed by burning) in oils. [9] We did not read a current survey of PAH levels in grapeseed oil, so we cannot say how typical bottles compare.
- Vitamin E: one tablespoon gives 26% of the Daily Value. [1] The NHS says 540 mg or less a day from supplements is unlikely to cause harm; that is about supplements, not oil. [10]
- Allergy: grapes are not among the nine major allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, sesame). [11] We found no study of grapeseed oil allergy. For trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). [11]
- Medicines, pregnancy, children, kidney disease, diabetes: we found no source that tests grapeseed oil as a food for these, so we make no claim.
Choosing, storing and food safety
- Polyunsaturated oils go off more easily, so buy a size you will use and keep it cool, dark and closed. [7]
- Do not reuse frying oil many times. [12]
- Check the label: "grapeseed oil" means the oil, not the extract capsules.
Related pages
Health connections for Grapeseed Oil
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Grapeseed oil, inflammation markers and insulin resistance
Preliminary or mixedIn 44 overweight or obese women on a weight-loss diet, 15% of energy from grapeseed oil lowered HOMA-IR, hs-CRP and TNF-alpha over 8 weeks; hs-CRP was lower than with sunflower oil.
Supplements: One small, short trial; blood markers only. Grape seed extract trials are a different product.
Unsaturated oil in place of saturated fat
Preliminary or mixedThe AHA advises replacing saturated fat with unsaturated fats. USDA lists grapeseed oil as 69.9 g polyunsaturated and 9.6 g saturated per 100 g.
Supplements: No trial of grapeseed oil on heart attacks or stroke was found in the sources read.
Vitamin E (alpha-tocopherol) from the oil
Established roleOne tablespoon gives about 3.9 mg of vitamin E, 26% of the FDA Daily Value (USDA 28.8 mg per 100 g).
Supplements: Food sources meet needs per NHS; supplements are a separate question.
Anti-inflammatory and other claims for grapeseed oil
Lab or animal research onlyA 2016 review reports anti-inflammatory, heart-protective, antimicrobial and anticancer effects mainly in in vitro studies.
Supplements: No human trial supports these claims in the sources read.
Omega-6 content and omega-3 balance
Not enough evidenceThe oil is high in polyunsaturated fat. No source read answers whether this matters in normal diets.
Supplements: Insufficient evidence in sources read.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (2)
- Blood Sugar BalancePreliminary or mixed
Insulin resistance (HOMA-IR) fell in one small trial in women with overweight.
- Inflammation BalancePreliminary or mixed
One small trial found lower hs-CRP and TNF-alpha with grapeseed oil in women with overweight; lab claims are stronger than human evidence.
Body systems (1)
- Pain & InflammationPreliminary or mixed
Inflammation markers fell in one small trial; not pain outcomes.
Functional actions (2)
- Anti-InflammatoryLab or animal research only
Lab and animal studies mainly; one small human marker trial.
- AntioxidantLab or animal research only
Antioxidant activity is reported in lab studies; human benefit not shown.
Root causes (2)
- InflammationPreliminary or mixed
hs-CRP and TNF-alpha fell in one small trial.
- Poor DietPreliminary or mixed
Swapping saturated fats for unsaturated oils is AHA-supported; the oil is one option.
Habits (1)
- Balanced NutritionPreliminary or mixed
Used as part of a pattern that limits saturated fat.
Biomarkers (2)
Conditions & symptoms (3)
- Food AllergyDocumented risk
Grapes are not a major allergen and no study of the oil was found; this row records the general emergency rule.
- ObesityPreliminary or mixed
The one trial was in women with overweight or obesity and measured inflammation and insulin resistance, not weight loss from the oil.
- Vitamin E DeficiencyDeficiency link
The oil is a food source of vitamin E, but sources read did not test it for deficiency.
Documented risks and interactions (4)
- Energy density and fat content. USDA lists 884 kcal per 100 g, about 120 kcal per tablespoon. WHO advises total fat of 30% or less of energy and saturated fat of 10% or less.
- Heating and oxidation of polyunsaturated oils. A 2026 review notes mono- and polyunsaturated oils are prone to oxidation; a cooking-fume study found sunflower oil gave the most aldehydes. Grapeseed oil was not tested in the results read.
- PAH contaminants in oils. The EU sets legal maximum levels for polycyclic aromatic hydrocarbons (PAHs) in oils. No current grapeseed-specific survey was read, so typical levels are unknown here.
- Food allergy. Grapes are not among the nine major allergens; no study of grapeseed oil allergy was found. For trouble breathing or swelling of face or throat call 911.
Frequently asked questions
Is grapeseed oil healthy?
It is mostly unsaturated fat, which the AHA prefers over saturated fat. [5] Direct human evidence is limited to one small trial on inflammation markers. [2] Treat it as one cooking oil among many.
Is grapeseed oil the same as grape seed extract?
No. The oil is pressed fat from the seeds. The extract is a concentrate of seed polyphenols sold as a supplement, with its own page and evidence.
Is grapeseed oil good for high-heat cooking?
We did not find a source we could read that tested grapeseed oil's heating behavior or gave a reliable smoke point. Polyunsaturated oils oxidize easily. [7]
Does grapeseed oil lower cholesterol?
We did not read a trial showing that. Replacing saturated fat with unsaturated fat helps cholesterol in general, per the AHA. [5]
Can I be allergic to it?
Grapes are not a major allergen, and we found no study of grapeseed oil allergy. For trouble breathing or swelling of the face or throat, call 911. [11]
References
- U.S. Department of Agriculture. FoodData Central: Oil, grapeseed (SR Legacy, FDC 171028). April 2018 release. Read 2026-10-24.
- Irandoost P et al. Does grape seed oil improve inflammation and insulin resistance in overweight or obese women?. Int J Food Sci Nutr 2013 (abstract read via Europe PMC; funding not stated in the record). Read 2026-10-24.
- Garavaglia J et al. Grape seed oil compounds: biological and chemical actions for health. Nutr Metab Insights 2016 (abstract read via Europe PMC). Read 2026-10-24.
- Eom Y et al. Re-esterified triglyceride omega-3 fatty acids in dry eye disease with meibomian gland dysfunction: a randomized clinical trial. JAMA Ophthalmol 2024 (abstract read via Europe PMC). Read 2026-10-24.
- Sacks FM et al., American Heart Association. Dietary fats and cardiovascular disease: a presidential advisory. Circulation 2017 (abstract read via Europe PMC). Read 2026-10-24.
- WHO. Healthy diet fact sheet. Page dated 26 January 2026. Read 2026-10-24.
- Dash B et al. Cold pressed oils: a systematic review on physicochemical properties, nutritional composition and pharmacological activities. Front Nutr 2026 (abstract read via Europe PMC). Read 2026-10-24.
- Peng CY et al. Effects of cooking method, cooking oil, and food type on aldehyde emissions in cooking oil fumes. J Hazard Mater 2017 (abstract read via Europe PMC). Read 2026-10-24.
- European Commission. Commission Regulation (EU) No 835/2011 amending Regulation (EC) No 1881/2006 as regards maximum levels for polycyclic aromatic hydrocarbons in foodstuffs. 19 August 2011. Read 2026-10-24 (introductory text; the numerical limits table was not on the page we read).
- NHS. Vitamins and minerals: Vitamin E. Last reviewed 3 August 2020. Read 2026-10-24.
- MedlinePlus. Food allergy. Updated 19 November 2025. Read 2026-10-24.
- Abrante-Pascual S et al. Vegetable oils and their use for frying: a review of their compositional differences and degradation. Foods 2024 (abstract read via Europe PMC). Read 2026-10-24.