Group · Fats & oils
Grapeseed oil
Grapeseed oil is a vegetable fat obtained from the pips left over from winemaking with grapes. Light, mild in taste and fluid, it stands out for its pale colour and versatility in the kitchen. Rich in polyunsaturated fatty acids, especially linoleic acid (omega-6), and a source of vitamin E, it is a smart complement to the other oils in your cupboard. Like all oils, it is very energy-dense: with 900 kcal per 100 g and 100 g of fat, it should be used in measured amounts. Its high smoke point makes it a good ally for cooking, while its neutral flavour makes it practical every day in a balanced, varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 900 kcal |
| Kilojoules | 3700 kJ |
| Fat | 100 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-6 LA63,7 g637 %
- Vitamin K1189 µg252 %
- Vitamin E15,7 mg131 %
- Omega-3 ALA0,32 g16 %
- Total omega-30,34 g14 %
- Copper0,02 mg2 %
- Potassium1,1 mg0 %
- Calcium0,3 mg0 %
See the last nutrient
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Grapeseed oil appeals for its neutral taste and high smoke point, which make it ideal for searing, pan-frying or making marinades without masking flavours. You can also use it raw in a vinaigrette, combined with balsamic vinegar, mustard or fresh herbs. Its fluid texture makes it a good base for emulsifying a light homemade mayonnaise.
What portion? A tablespoon weighs about 10 g and provides nearly 90 kcal. For weight control, measure what you add rather than pouring by eye: the calorie density of any oil is at its maximum, with no carbohydrate or protein, only fat. Varying your sources of fat remains the best strategy.
Key nutrients. Grapeseed oil is dominated by linoleic acid, an essential fatty acid of the omega-6 family, and provides vitamin E with its antioxidant properties. To balance your omega-6 / omega-3 ratio, remember to alternate with oils richer in omega-3, such as rapeseed oil or linseed oil, which are best kept for using raw. For slow-cooked dishes or Mediterranean flavours, olive oil keeps its place.
Storage. Keep it away from light and heat, in a cool cupboard, tightly closed. Rich in polyunsaturated fatty acids, it oxidises faster than a saturated oil: use it within a few months of opening and do not overdo repeated cooking.
For active people. Good-quality fats contribute to overall energy intake and to healthy hormone function. A few grams of grapeseed oil on your vegetables or in a preparation help you reach your calorie needs, which is useful during a bulking phase. During a cutting phase, measure each spoonful precisely, because the calories add up fast. To structure your intake, draw on our approach to fitness nutrition and the food pyramid.
Want to compare its calories and nutrition facts with other fats? Explore the fats and oils family to choose the oil best suited to each use, from the wok to the salad. The key points: variety and moderation.