Fat is not a dirty word, it is an essential nutrient that helps you absorb fat soluble vitamins and acts as a source of energy. However, not all fats are the same. Most of the fat choices in your diet should come from oils. Your choice of oil depends on its use. Both olive oil and grape seed oil are good cooking oils and make nice salad dressings. Both oils also offer health benefits.
Uses
Both olive oil and grape seed oil have high smoke points, making them a good choice for cooking. Grape seed oil has a neutral taste and you can use it in stir fries, to saute meats and vegetables and in baking. Its neutral flavor also makes grape seed oil a good base for salad dressing. Olive oil has a distinct flavor and works best with sauteed vegetables, for browning meat and frying. Olive oil also makes a good dipping oil for bread or as part of a salad dressing.
Calories
Both olive oil and grape seed oil contain about the same amount of calories per serving. A 1-tbsp. serving of olive oil contains 119 calories, and the same serving of grape seed oil contains 120 calories. As a fat, both olive oil and grape seed oil are a concentrated source of calories. Being mindful of your serving size of each of these oils will help you control your calorie intake for weight maintenance.
Fats
One tbsp. of olive oil contains 13.5 g of total fat, 1.8 g of saturated fat, 9.9 g of monounsaturated fat and 1.4 g of polyunsaturated fat. The same serving of grape seed oil contains 13.6 g of total fat, 1.3 g of saturated fat, 2.2 g of monounsaturated fat and 9.5 g of polyunsaturated fat. While both contain the same amount of total fat, they differ in the amounts of monounsaturated and polyunsaturated fats. The American Heart Association recommends most of your fat calories come from monounsaturated and polyunsaturated fats for heart health.
Vitamin E
Both olive oil and grape seed oil act as good sources of vitamin E, although grape seed oil contains higher amounts. One tbsp. of olive oil contains 1.94 mg of vitamin E and the same serving of grape seed oil contains 3.9 mg. As an antioxidant, vitamin E protects your cells from oxidation. It also supports your immune system. Healthy adults need 15 mg of vitamin E a day.
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