Is Grapeseed Oil Healthy? A Deep Dive Into Its Nutrition Profile

Packed with antioxidants as well as vitamins B and K, grapes make for a great snack. This may lead you to think that grapeseed oil is a healthy cooking oil. However, not all oils are as nutritious as the plants they come from.

Here’s what you need to know about grapeseed oil, including its nutritional profile, pros, cons, and where to use it (hint: it’s not in the kitchen).

Grapeseed oil is exactly what it sounds like—oil extracted from the seeds of grapes1.

If you’re wondering, “Doesn’t that mean grapeseed oil is essentially wine?” you’re not too far off. Grapeseed oil is a byproduct from winemaking.

When grapes are pressed for wine production, the seeds that are left behind can be used for grapeseed oil. As such, the oil is often produced in heavy wine-making regions, including France, Italy, and Switzerland.

Grapeseed oil has a neutral flavor and it's sometimes used for high-heat cooking due to its high smoke point of roughly 420 degrees Fahrenheit. This means it can withstand high temperatures without oxidizing or losing flavor.

However, it's not as common in processed and packaged foods because it tends to be more expensive than other popular seed oils like soybean oil and corn oil.

One tablespoon of grapeseed oil2 contains:

Grapeseed oil has a high polyunsaturated fat (PUFA) content. Most of its PUFA fatty acids are in the form of linoleic acid, an omega-6 fatty acid. While the body needs both omega-6s and omega-3s, consuming high levels of omega-6 fats (and too few omega-3 fats) may tip the scales toward inflammation in the body.

Omega-6 fats are found in many packaged or processed foods, so most of us get plenty of them in our diets and would be better off with cooking oils that have a healthier fatty acid ratio.

Most of the grapeseed oil you'll find in stores is refined. However, you can also find less processed versions such as cold-pressed, organic grapeseed oil:

“Because grapeseed extract (also known as Vitis vinifera L.) is derived from grapes, the oil contains many antioxidants like polyphenols and flavonoids,” says Kseniya Kobets, MD, director of cosmetic dermatology at Montefiore Einstein Advanced Care.

Here’s a look at some of the health benefits of grapeseed oil.

“Many of the benefits of grapeseed extract are derived from its antioxidant effects, which can be used to target inflammation, oxidative damage, and even cancer cells,” says Kobets. “Grapeseed oil has been studied for its use in antiaging, melasma, photoaging or UVB damage and skin cancer, as well as wound healing3.”

When grapeseed oil is used in skincare products, the polyphenols and flavonoids can help increase collagen production. Kobets says these ingredients will be listed on labels as procyanidin and resveratrol. “Polyphenols in particular are known to inhibit damaging enzymes that break down collagen, protein, and elastin in the skin, which may keep our skin looking younger and plumper longer,” she says.

Emerging research has also found that a grapeseed oil emulsion improved pigmentation, redness, oil production, as well as pores and skin elasticity4 when tested on 15 individuals for 12 weeks in a split-face, blinded, placebo-controlled study. “This is important because it means that grapeseed oil can potentially be used on acne-prone skin,” says Kobets.

Kobets says that one limited clinical study found that flavonoids in grapes can help with hair loss5, as they may block apoptosis (natural cell death) in hair follicles.

Kobets adds that for those concerned about hair loss, grapeseed oil can be used in conjunction with castor oil or rosemary oil which can support healthy hair and potentially promote growth as well.

Most research on grapeseed oil has been preclinical and conducted on animals or targeted cells. This means that more clinical research on humans is needed to validate claims.

However, early research shows that some of the components in grapeseed oil are beneficial for heart health.

In one review, researchers stated that the composition and nutritional profile of grapeseed oil, including tocopherol, linolenic acid, resveratrol, quercetin, procyanidins, carotenoids, and phytosterols, offer cardioprotective benefits, as well as protecting against inflammation (and thus over time, chronic diseases) and cancer6. Yet, it’s worth noting that the amount of grapeseed oil needed to yield such benefits would likely need to be substantial (i.e., more than what you get cooking with it once in a while).

Grapeseed oil contains a high amount of linoleic acid, and for those with elevated cholesterol levels, this can help reduce total cholesterol and LDL “bad” cholesterol7.

Preclinical trials8 have found that winery residues have reduced cholesterol in rats by half, while increasing HDL “good” cholesterol. This has led researchers to believe that grapeseed extract can help reduce the risk and protect against cardiovascular disease by improving LDL levels as well as the function of blood vessels, reducing the risk of plaque buildup and blood clots, and lowering blood pressure, too.

In pre-clinical trials, the anti-inflammatory and antioxidant properties of grapeseed extract (specifically proanthocyanidins) have been found to help control malondialdehyde (MDA), a polyunsaturated fatty acid associated with oxidative stress in rats with diabetes.

This could potentially help reduce the risk of vascular disease, improve the condition of the liver, and in turn help stabilize blood sugar levels9 in those with diabetes.

The preclinical studies on grapeseed oil and grapeseed extract look promising, but more work needs to be done to determine if these benefits are applicable for humans. In many cases, the large quantities of oil needed to see improvement may not be worth risking the omega-6 to omega-3 imbalance in the body. Plus, it’s likely these benefits can be achieved through other dietary means.

If you are allergic to grapes (or wine) then grapeseed oil isn’t a fit for you. Likewise, if you’re concerned about limiting your solvent or chemical exposure, many of the refined, store-bought grapeseed oils contain these. As such, you may be better off choosing a different seed and plant oil that can be more easily found cold-pressed, like walnut oil or sesame oil.

Grapeseed oil has a high amount of omega-6 fatty acids, thus incorporating it into your diet may add to inflammation10 if you’re already consuming large amounts of omega-6s.

“Topical cosmeceuticals have been specifically formulated to be used on the skin, so using pure oil that may not have been tested on the skin will not have the same benefits or be as stable and safe as a specially formulated emulsion,” Kobets advises.

“Pure grapeseed oil may not have the same benefits or may even be damaging by clogging pores and worsening acne," she says. Using grapeseed oil on the scalp may be a bit more forgiving, but it can still cause irritation so you should always do a small test patch first.

Applying grapeseed oil to your skin and hair has many proven benefits3 for those who don't have sensitivities.

Cooking with grapeseed oil isn’t a bad thing, but nutritionally speaking, oils like avocado oil and olive oil are healthier. This is because grapeseed oil can be highly refined, and has a higher omega-6 content than other oils.

While grapeseed oil does have some health benefits, you're better off sticking to olive or avocado oil for cooking (and other nut oils like walnut oil for finishing) and using grapeseed oil topically for your complexion and hair health instead.