Grapeseed oil is a neutral-tasting oil, derived from the seeds of grapes. Grapeseed oil is versatile in the kitchen, having the ability enhance the flavors of the foods in which it is cooked without imparting a flavor of its own. Grapeseed oil also has a few nutritional benefits that make it a good choice as part of a healthy diet.
Macronutrients
As is the case with any oil, 100 percent of the calories in grapeseed oil come from fat, as it contains no carbohydrates or protein. According to NutritionData, 1 tbsp. of the oil contains 14 g fat and 119 calories. Because oils are a concentrated source of calories, care must be taken to avoid excessive intake, which can contribute to overweight or obesity.
Fatty Acids
The fat composition of grapeseed oil is about 10 percent saturated, 17 percent monounsaturated and 73 percent polyunsaturated fat. Saturated fats may contribute to increased risk of heart disease, while replacing saturated fat intake with poly- and monounsaturated fats may help curb cardiovascular disease risk.
Omega-3s and 6s
The polyunsaturated fat content of grapeseed oil may be broken down into the proportion of omega-3 and omega-6 fatty acids. One tbsp. provides only 13.5 mg omega-3s, compared to 9,395 mg omega-6s. While both are essential fatty acids, WHFoods notes that many Americans may be getting too much omega-6s and not enough omega-3s. Adding foods like fatty fish, flaxseeds and walnuts may help to increase omega-3 fatty acid intake.
Compared to Olive Oil
Both grapeseed oil and olive oil are healthy oils, and each contains specific nutritional benefits. Olive oil, for instance, has a much higher level of heart-healthy monounsaturated fats, containing 9.8 g versus 2.2 g per tablespoon. One of the main advantages grapeseed oil has over olive oil is its tolerance to higher temperatures. The temperature at which an oil begins to break down is called the smoke point, and grapeseed oil has a much higher smoke point of 425 degrees Fahrenheit than olive oil's 225 degrees Fahrenheit, according to WHFoods.
Antioxidants
Grapeseed extract is a highly touted nutritional supplement due to its antioxidant content. The main antioxidants in grapeseed extract are called proanthocyanidins, according to the University of Maryland Medical Center. Although proanthocyanidins are contained within the seeds of grapes, they exist in only small amounts within grapeseed oil because they are not fat-soluble. However, grapeseed oil is an excellent source of another antioxidant, vitamin E, which is fat-soluble. One tbsp. contains 3.9 mg vitamin E, which is 19 percent of the daily value.
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