Olive Oil vs Grapeseed Oil: Which Is Healthier to Cook With?
Olive oil vs grapeseed oil is a closer contest than most articles admit. Grapeseed oil is marketed as the light, neutral, high-heat choice; olive oil carries decades of Mediterranean-diet research. Both stories contain some truth. The two oils are almost mirror images in their fats: according to USDA FoodData Central, olive oil is about 73% monounsaturated fat, while grapeseed oil is about 70% polyunsaturated fat, nearly all of it omega-6 linoleic acid. That one difference decides how each behaves in a hot pan, what the research can and cannot tell you, and which belongs in your kitchen for which job. Here is the honest comparison, with the figures and the studies behind it.
For our own oil, see our Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml).
The Short Answer
- Olive oil is mostly monounsaturated fat (about 73 g per 100 g in USDA data); grapeseed oil is mostly polyunsaturated omega-6 fat (about 70 g per 100 g).
- Grapeseed oil has the edge on two numbers: roughly twice the vitamin E of olive oil and a little less saturated fat.
- Extra virgin olive oil has the edge on heat stability, because monounsaturated fats oxidise more slowly than polyunsaturated ones, and on unrefined character — it is pressed, never refined.
- Olive oil also has far stronger human evidence, including the PREDIMED trial of 7,447 adults. Grapeseed oil's health research is mainly laboratory work, with one small human trial.
- The honest limit: in a 2022 Harvard cohort study, olive oil was not significantly better than other vegetable oils combined. The big win is replacing butter and margarine with a plant oil.
- For dressings and everyday cooking at home, extra virgin olive oil is the stronger all-rounder; grapeseed oil is a reasonable neutral oil for occasional baking or mayonnaise.
Where Grapeseed Oil Comes From
Grapeseed oil is pressed or extracted from the small seeds left over after grapes are crushed — a by-product of winemaking. A 2016 review by Garavaglia and colleagues in Nutrition and Metabolic Insights notes that grape seeds contain only 8–20% oil, and that the oil is extracted either with an organic solvent or by mechanical pressing; cold-pressing gives a lower yield but leaves no solvent residues [2].
That low oil content shapes what reaches the shelf. A seed that gives up so little oil is usually processed for yield, so supermarket grapeseed oil is often a refined, pale and neutral product. Cold-pressed grapeseed oil exists, but it is a smaller, more expensive category.
Olive oil starts from the opposite end. It comes from the flesh of the olive fruit, which is rich in oil, and extra virgin olive oil is made by mechanical extraction alone — no solvents, no refining, no deodorising. In that sense grapeseed oil is a true seed oil and olive oil is a fruit oil; our explainer is olive oil a seed oil? sets out that distinction in full.
Olive Oil vs Grapeseed Oil: The Numbers Side by Side
The table uses USDA FoodData Central's SR Legacy entries for grapeseed oil (FDC 171028) and for olive oil (FDC 171413, a general "salad or cooking" olive oil rather than a specific extra virgin) [1]. Figures are per 100 g; a tablespoon is about 13.5 g.
| Per 100 g | Olive oil | Grapeseed oil |
|---|---|---|
| Energy | 884 kcal | 884 kcal |
| Monounsaturated fat | 73.0 g | 16.1 g |
| Polyunsaturated fat | 10.5 g | 69.9 g |
| — of which omega-6 linoleic acid | 9.8 g | 69.6 g |
| Saturated fat | 13.8 g | 9.6 g |
| Vitamin E (alpha-tocopherol) | 14.4 mg | 28.8 mg |
| Typical processing | Extra virgin: mechanical pressing only, never refined | Often solvent-extracted and refined; cold-pressed versions exist |
| Flavour | Fruity, grassy, sometimes peppery | Neutral |
Calories are identical, as they are for every pure oil. The real differences are the fat type and the vitamin E — where grapeseed oil genuinely comes out ahead. What the table cannot show is the phenolic content of extra virgin olive oil, the antioxidant compounds that survive because the oil is never refined; our guide to olive oil polyphenols covers what they are.
Cooking at Heat: Stability Matters More Than Smoke Point
Refined grapeseed oil is often sold on its high smoke point. Smoke point is real, but it is only the temperature at which an oil visibly smokes — it does not tell you how quickly the oil breaks down below that point. That depends mainly on fat type. Polyunsaturated fats, with several double bonds, oxidise far more readily than monounsaturated fats, and oxidised oil forms aldehydes and other breakdown products.
Moumtaz, Grootveld and colleagues measured this in a 2019 laboratory study in Scientific Reports: during simulated shallow frying at 180°C, oils richer in polyunsaturated fat generated substantially more aldehydes than a monounsaturate-rich oil [7]. Grapeseed oil, at around 70% polyunsaturated fat, sits at the vulnerable end of that scale; olive oil, at around 73% monounsaturated fat and with its own natural antioxidants, sits at the stable end.
None of this makes grapeseed oil dangerous in a quick, moderate-heat sauté. It does mean that for repeated or prolonged frying, extra virgin olive oil is the more stable choice — the opposite of what the "high smoke point" marketing implies. Our guide to the healthiest oil for frying compares every common oil at the pan.
Which Is Healthier? What the Research Actually Shows
The evidence behind the two oils is of a very different size and kind.
Grapeseed oil: promising, but mostly laboratory work
Garavaglia and colleagues' 2016 review concluded that grapeseed oil's beneficial properties are "mainly detected by in vitro studies" — work in cells, not people [2]. The main human trial is small: Irandoost and colleagues (International Journal of Food Sciences and Nutrition, 2013) randomised 44 overweight or obese women on an eight-week weight-loss diet to get 15% of their energy from either grapeseed oil or sunflower oil. The grapeseed group ended with lower hs-CRP, an inflammation marker, than the sunflower group [3]. It is a genuine finding, but it is one short trial in 44 women, measuring markers rather than health outcomes.
Olive oil: large trials and long cohorts
In PREDIMED, published in revised form by Estruch and colleagues in the New England Journal of Medicine in 2018, 7,447 Spanish adults at high cardiovascular risk followed a Mediterranean diet supplemented with extra virgin olive oil, a Mediterranean diet with nuts, or a reduced-fat control diet. Over a median 4.8 years, major cardiovascular events occurred in 3.8% of the olive oil group against 4.4% of controls — a hazard ratio of 0.69 [4]. The trial tested a whole dietary pattern, not olive oil alone, and needed a re-analysis after protocol deviations were found, but it remains one of the largest diet trials ever run.
Guasch-Ferré and colleagues followed 60,582 women and 31,801 men in two US cohorts for 28 years (Journal of the American College of Cardiology, 2022). People eating more than half a tablespoon of olive oil a day had a 19% lower risk of death from any cause than those who rarely ate it [5]. Being observational, the study shows association, not cause.
| Question | What the research found | Source |
|---|---|---|
| Is there human outcome evidence for grapeseed oil? | No large trials; one 8-week trial of 44 women found lower hs-CRP than with sunflower oil | Irandoost et al., Int J Food Sci Nutr, 2013 |
| Where do grapeseed oil's claimed benefits come from? | Mainly in vitro studies | Garavaglia et al., Nutr Metab Insights, 2016 |
| Is there trial evidence for extra virgin olive oil? | Yes — Mediterranean diet with EVOO, 7,447 adults, HR 0.69 for major cardiovascular events | Estruch et al., N Engl J Med, 2018 |
| Does olive oil beat other vegetable oils? | No significant difference against other vegetable oils combined | Guasch-Ferré et al., J Am Coll Cardiol, 2022 |
That last row matters. The same Harvard study found no significant difference when olive oil was compared with other vegetable oils combined [5]. The clearest benefit came from replacing margarine, butter, mayonnaise and dairy fat. The heart-health case for olive oil is strongest against saturated fats, not against every seed oil — our article on the healthiest cooking oil ranks all the common oils on that basis.
The Objections, Answered Honestly
"Grapeseed oil is inflammatory because of its omega-6."
The evidence does not support that as a general claim. A 2009 American Heart Association science advisory led by Harris concluded that eating at least 5–10% of energy from omega-6 fats reduces coronary heart disease risk compared with lower intakes [6], and the one human grapeseed trial found an inflammation marker went down, not up [3]. Grapeseed oil's weakness is heat stability, not omega-6 itself.
"Seed oils are contaminated with chemicals."
Solvent extraction is common for seed oils, and food law sets limits on what can remain in the finished oil. Contaminant surveys have been reassuring too: a Danish survey of 69 vegetable oils, including grapeseed oil, by Fromberg and colleagues (Food Additives and Contaminants, 2007) found low benzo[a]pyrene levels in all but one sunflower sample [8]. If extraction method matters to you, choose a cold-pressed oil.
"An olive oil seller would say olive oil wins."
Fair challenge. So the concession, plainly: grapeseed oil has more vitamin E and less saturated fat, and large cohort data do not show olive oil beating seed oils as a group. Our case rests on heat stability, the unrefined character of extra virgin oil, and the size of its evidence base.
Which to Use for What
For most home cooking, extra virgin olive oil is the stronger all-rounder: stable at normal frying temperatures, unrefined and full of flavour. Grapeseed oil earns a place where you want no taste at all.
- Salad dressings, dips and finishing: extra virgin olive oil, for flavour and unrefined character.
- Sautéing, roasting and shallow frying: extra virgin olive oil, the more heat-stable fat profile.
- Mayonnaise and delicate bakes: grapeseed oil or a mild olive oil, if you want a neutral taste.
- Repeated or prolonged deep frying: avoid highly polyunsaturated oils such as grapeseed; choose a refined monounsaturated oil instead.
- Skin and massage: both are used, but that is a different question from cooking.
Whichever you buy, the grade on the label matters as much as the plant. For olive oil, look for "extra virgin" in dark glass or a tin with a harvest or best-before date; for grapeseed oil, "cold-pressed" signals an unrefined oil. For a fuller walkthrough, see our guide to choosing a quality olive oil, and for another seed-oil comparison, our olive oil vs canola oil article.
Why Sidr & Stone
This article's argument is that extra virgin olive oil wins on stability and on what refining leaves behind. Sidr & Stone's Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml) is pressed from olives grown on our own farm on the plains outside Marrakech, Morocco — never refined, with nothing added.
- Single-estate — Sidr & Stone's olive oil comes from our own family-owned farm near Marrakech, Morocco, and we control every step from tree to bottle, with no blending across origins.
- Rain-fed — our trees are not irrigated; they take what the season gives.
- Organically grown — no synthetic fertilisers, pesticides or herbicides are used (not yet certified; certification is in progress).
- Single harvest — a small, limited batch, picked when the fruit is ready; the current batch's harvest details are on the product page.
- Cold-pressed within hours of harvest — mechanical extraction only, with no solvents, no refining and no deodorising.
- Unfiltered extra virgin — minimally processed, so it may show natural sediment, which is normal.
- 100% natural — a single ingredient, olive oil, with nothing blended in.
- Dark glass with a gold label — protective packaging against light.
- 10% of profits to charity — a brand-wide commitment.
- Fulfilment in the UK, EU, and US.
We will not tell you Sidr & Stone is the best olive oil, or that grapeseed oil is a poor one — the evidence supports neither claim. What we will say is that our oil is single-estate Moroccan, rain-fed, organically grown and cold-pressed within hours of harvest, and the difference from a refined seed oil is there in the colour, the aroma and the taste.
Frequently Asked Questions
Is olive oil healthier than grapeseed oil?
For most cooking, extra virgin olive oil is the stronger choice: it is more heat-stable, unrefined and backed by far more human research. Grapeseed oil has more vitamin E and a little less saturated fat, and both are better choices than butter or margarine.
Why does grapeseed oil break down faster when heated?
About 70% of its fat is polyunsaturated, and polyunsaturated fats oxidise more readily than the monounsaturated fat that dominates olive oil, forming more aldehydes at frying temperatures.
How do I tell if grapeseed oil is cold-pressed or refined?
Check the label: cold-pressed or expeller-pressed oils usually say so. A plain "grapeseed oil" with no processing stated is usually refined.
Is grapeseed oil better for high-heat cooking because of its smoke point?
Not necessarily. Smoke point measures when an oil visibly smokes, not how fast it oxidises below that temperature. Extra virgin olive oil's monounsaturated fats make it the more stable choice for most home frying.
How is Sidr & Stone's olive oil different from grapeseed oil?
Ours is a single-ingredient extra virgin olive oil, pressed from olives on our own farm outside Marrakech and never refined. Most supermarket grapeseed oil is a refined seed oil made to taste of nothing.
Can I swap grapeseed oil for olive oil in recipes?
Usually, one for one. A mild olive oil keeps the dish neutral; a robust extra virgin adds a fruity, peppery note.
Where can I buy a single-estate extra virgin olive oil?
Look for a producer that names one origin and sells only extra virgin. Our Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml) is available to pre-order from the current single-harvest batch, with fulfilment in the UK, EU, and US.
Is olive oil a medicine?
No. Olive oil is a food, not a medicine. It has a long traditional history — including being honoured in the Prophetic Sunnah — and a substantial body of modern research, particularly around polyphenols, cardiovascular health, and the Mediterranean diet pattern. It can be a worthwhile part of a healthy routine, but it does not cure diseases and is not a substitute for medical care. Be cautious of any olive oil marketed with specific disease-cure claims.
Final Thoughts
Olive oil vs grapeseed oil comes down to fat type. Grapeseed oil is a neutral, vitamin E-rich seed oil with a light flavour and a small evidence base. Extra virgin olive oil is a pressed fruit oil, more stable in the pan, never refined, and backed by some of the largest diet studies ever run.
Neither is a bad oil, and the bigger health move is using a liquid plant oil in place of butter, margarine and other saturated fats. But if you want one bottle by the hob for dressing, sautéing and roasting, extra virgin olive oil is the one the evidence supports.
Our Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml) — single-estate, rain-fed and cold-pressed within hours of harvest — is available to pre-order now as a limited single-harvest batch, with fulfilment in the UK, EU, and US.
Our extra virgin olive oil is grown organically on our own single-estate farm on the plains outside Marrakech: we control every step from tree to bottle, and no synthetic pesticides, herbicides or fertilisers are used. It is not yet certified organic — certification is in progress, and we will publish it as soon as it comes through.
References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, grapeseed (FDC ID 171028); Oil, olive, salad or cooking (FDC ID 171413). https://fdc.nal.usda.gov/
- Garavaglia J, Markoski MM, Oliveira A, Marcadenti A. Grape Seed Oil Compounds: Biological and Chemical Actions for Health. Nutr Metab Insights. 2016;9:59-64. doi:10.4137/NMI.S32910. PMID: 27559299.
- Irandoost P, Ebrahimi-Mameghani M, Pirouzpanah S. Does grape seed oil improve inflammation and insulin resistance in overweight or obese women? Int J Food Sci Nutr. 2013;64(6):706-710. doi:10.3109/09637486.2013.775228. PMID: 23506314.
- Estruch R, Ros E, Salas-Salvadó J, et al.; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378(25):e34. doi:10.1056/NEJMoa1800389. PMID: 29897866.
- Guasch-Ferré M, Li Y, Willett WC, et al. Consumption of Olive Oil and Risk of Total and Cause-Specific Mortality Among U.S. Adults. J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041. PMID: 35027106.
- Harris WS, Mozaffarian D, Rimm E, et al. Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association Nutrition Subcommittee of the Council on Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention. Circulation. 2009;119(6):902-907. doi:10.1161/CIRCULATIONAHA.108.191627. PMID: 19171857.
- Moumtaz S, Percival BC, Parmar D, Grootveld KL, Jansson P, Grootveld M. Toxic aldehyde generation in and food uptake from culinary oils during frying practices: peroxidative resistance of a monounsaturate-rich algae oil. Sci Rep. 2019;9(1):4125. doi:10.1038/s41598-019-39767-1. PMID: 30858398.
- Fromberg A, Højgård A, Duedahl-Olesen L. Analysis of polycyclic aromatic hydrocarbons in vegetable oils combining gel permeation chromatography with solid-phase extraction clean-up. Food Addit Contam. 2007;24(7):758-767. doi:10.1080/02652030601150505. PMID: 17613061.
Disclaimer: This article compares olive oil and grapeseed oil and summarises published composition data and research at the time of writing; products and research findings may change, and readers should check current sources. References to the USDA and the American Heart Association describe their published information and imply no affiliation or endorsement. Olive oil is a food, not a medicine, and is not a substitute for medical treatment of any condition. For any health concern, consult a qualified medical professional.