When many people think of grapes, they think of vibrant, luxurious bunches of fruit, of peanut butter and jelly sandwiches and charcuterie boards. And, of course, of wine.

What doesn’t always come to mind is something rich and “fatty.” So many are surprised to learn about grapeseed oil since grapes contain little to no fat at all.

Grapeseed oil has been a trending topic, and people are curious about whether or not it could be a healthy option to add to their healthy-oil repertoire. To find out, we spoke with expert Kat Benson, a registered dietitian with Top Nutrition Coaching. 

Is grapeseed oil healthy?

It’s one of the good ones! When you are assessing the healthiness of a specific oil, you want to take a look at whether it contains trans or saturated fats, which are the bad type of fats that can lead to problems like cardiovascular disease. Grapeseed oil is mostly composed of the “good” kinds of fats. Benson further explains, “Grapeseed oil is a relatively healthy cooking oil made from the seeds of grapes. It’s naturally high in polyunsaturated fatty acids, specifically omega-6 fatty acids, (which play an important role in overall health and development), and is also low in saturated fatty acids.” 

Grapeseed oil also contains some other healthy properties. Benson says, “Grapeseed oil is also high in vitamin E, an antioxidant that helps protect cells from oxidative damage.” 

What are the advantages and disadvantages of grapeseed oil?

Besides being one of the healthier oils, it also has the advantage of being relatively neutral in taste. This makes it ideal for baking because it won’t change the flavor of what you are making like an olive oil might, but it contains some of the same healthy properties, such as oleic acid and vitamin E. Benson says the neutral flavor and high smoke point make it, “a versatile oil for various dishes and cooking methods.” 

What is the healthiest oil to cook with? 

Grapeseed oil is a good one, but there are other healthy oils as well, like olive oil. One of the things that make grapeseed oil healthy is the omega-6 fatty acids – but these can be found in other parts of your diet, so grapeseed oil may not be completely necessary. Benson recommends variety, “While omega-6s are essential, it’s still helpful to use grapeseed oil in moderation and in rotation with other oils, such as olive and avocado oil, as most people meet omega-6 intake needs.”

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