Choosing the right cooking oil can be confusing, especially when faced with so many different options. And with so much conflicting information about the safety and health benefits of vegetable oils, making that choice can be even more difficult.
To help, I’ll break down the key similarities and differences between canola oil and grapeseed oil, including their nutrition profile, health benefits (including whether or not they cause inflammation), processing methods, and more.
By the end of this post, you’ll have a better understanding of which oil is the best fit for your needs, whether you’re looking for the healthiest choice, the least processed option, or the most affordable oil.
Canola oil vs grapeseed oil: a brief comparison
Canola oil is made from the canola plant, a selectively bred version of the rapeseed plant, while grapeseed oil is extracted from the seeds of grapes. You can find cold-pressed, expeller-pressed, and solvent-extracted versions of either oil.
Both are nutritious, heart-healthy oils. Canola oil is higher in monounsaturated and omega-3 fats, vitamin K, carotenoids, and phytosterols, while grapeseed oil is higher in polyunsaturated fats and phenolic acids. Both are good sources of vitamin E and other antioxidants.
These oils have a mild, neutral flavor that makes them good for baking. Canola oil has a higher smoke point and better oxidative stability, helping it stay fresher longer, and tends to be more affordable.
RELATED: Avocado Oil vs Grape Seed Oil
Processing
These oils can be extracted with or without the use of chemical solvents, and you can find them both processed using the methods below:
- Cold-pressed oil: Seeds are crushed to release their oil. No heat or chemical solvents are used, which produces a high-quality oil with optimal antioxidant levels. Small amounts of oil are left in the seeds.
- Expeller-pressed oil: Seeds are washed, heated, and rolled to remove most of their oil. An expeller press is used to remove most of the remaining oil with high pressure. Chemical solvents are not used.
- Solvent-extracted oil: This process uses the same steps as expeller-pressing, with the addition of chemical solvents like hexane or acetone. These solvents help extract every last remaining bit of oil, making it the most efficient refining method. The solvents are removed from the final product before bottling.
RELATED: Is Canola Oil Vegan? Is It Healthy?
Nutrition
As you can see in the chart, the macronutrient content of canola oil and grapeseed oil is 100% fat. Neither contains any protein, carbohydrates, or dietary fiber.
However, they differ significantly in the type of fats they contain, as well as the amounts of micronutrients and other health-promoting compounds.
Types of fat
Canola oil and grapeseed oil are both low in saturated fat and cholesterol and rich in heart-healthy unsaturated fats.
Canola oil is much higher in monounsaturated fats, the same type of fat in olives and avocados. It contains a small amount of polyunsaturated fats, about a fourth of which are composed of anti-inflammatory omega-3 fatty acids.
Grapeseed oil, on the other hand, is much higher in polyunsaturated fats with a small amount of monounsaturated fats. It doesn’t contain any omega-3s.
Micronutrients
Vegetable oils are one of the best vegan vitamin E sources, and that holds true for canola and grapeseed oils.
One tablespoon of grapeseed oil provides 27% of the Daily Value of vitamin E, making it an excellent source of this nutrient. Canola oil is also a good source with almost 20% of the Daily Value.
Between the two, canola oil is a better source of vitamin K with 8% of the Daily Value in one tablespoon. Grapeseed oil doesn’t contain any vitamin K.
These numbers are based on data from the USDA, but keep in mind that the amount of micronutrients in oils can vary based on the degree of processing, storage conditions, soil, and other factors.
Other compounds
Fats and vitamins aren’t the only things you’ll find in vegetable oils. They contain other health-promoting compounds, a few of which we’ll discuss here:
Carotenoids
Carotenoids are pigments found in yellow, red, and orange plant-based foods that provide health benefits. The beta-carotene in carrots is converted by the body into vitamin A for healthy vision, for example, while the lycopene in tomatoes supports heart health.
A 2023 study1 tested the levels of these compounds in a variety of vegetable oils and found that canola oil was particularly high in carotenoids, beaten only by tomato seed oil.
Grapeseed oil contains carotenoids2 as well, though likely less than canola oil.
Squalene
Squalene is an antioxidant compound found naturally in plant-based oils and human skin cells. It’s produced by the body, but can also be obtained from food.
Grapeseed oil contains more squalene than canola oil on average, although the amount can vary based on several factors like processing methods, growing conditions, and more.
Phenolic acids
Phenolic acids are plant-based compounds with antioxidant properties. The best sources of phenolic acids are whole foods like fruits, whole grains, coffee, spices, and nuts, but vegetable oils can be good sources as well.
According to the 2023 study mentioned earlier1, grapeseed oil contains 25 times the amount of phenolic acids as canola oil.
Phytosterols
Phytosterols are beneficial compounds found in some plant-based foods. They’re best known for their ability to reduce cholesterol levels.
Here, canola oil has an edge. It provides more than double the amount of phytosterols as in grapeseed oil.
Health benefits
Can improve heart health
The unsaturated fats in walnuts, nuts, seeds, avocados, and vegetable oils help lower LDL cholesterol and protect against heart disease, especially when used to replace saturated fat3 in the diet.
Incredibly, replacing saturated fat with vegetable oils rich in polyunsaturated fats helps reduce the risk of cardiovascular disease by 30%! This strategy is about as effective as statin drugs, according to the American Heart Association4.
Canola oil may have a slight edge here thanks to its omega-3s and phytosterols, the latter of which are known to help reduce cholesterol levels.
Of course, canola oil doesn’t contain enough phytosterols on its own to reduce cholesterol, so you’ll still need to eat plenty of fruits, vegetables, whole grains, and nuts to reach the recommended 2 grams of phytosterols5 per day to lower cholesterol.
RELATED: Coconut Oil vs. Avocado Oil
Immune function support
These oils can help support a strong immune system thanks to their impressive vitamin E content.
Vitamin E supports immunity by making immune cells more effective and protecting cell membranes from damage.
May reduce mortality risk
Eating more plant-based oils in place of butter may help reduce the risk of dying prematurely from cancer and heart disease, according to a 2025 study published in JAMA Internal Medicine6.
This study didn’t look at grapeseed oil, but the authors found that higher consumption of canola oil, olive oil, and soybean oil was associated with a lower risk of dying from heart disease and cancer while eating more butter increased the risk.
While some recent research has questioned the relationship between saturated fats and heart disease, the majority of evidence overwhelmingly suggests that unsaturated fats are better for metabolic health than saturated fats and that replacing saturated fats with healthier fats is an effective way to improve your health.
Protection against inflammation
You may have heard the widespread claim that seed oils, like canola and grapeseed oil, cause inflammation because of their high omega-6 fatty acid content, a type of polyunsaturated fat. In reality, research shows the opposite in most cases.
Omega-3 fats are known for reducing inflammation, while omega-6 fats are commonly thought to increase inflammation. This is an oversimplification of how omega-6 fats work, however, as the body can use them for both anti-inflammatory and pro-inflammatory reactions. Omega-6s don’t always contribute directly to inflammation.
We should also remember that many seed oils, even refined ones, still contain anti-inflammatory compounds like antioxidant vitamin E, polyphenols, phytosterols, and others.
Canola oil contains anti-inflammatory omega-3 fats, carotenoids, and phytosterols and is much higher in monounsaturated fats than polyunsaturated fats.
Even grapeseed oil, high in polyunsaturated omega-6 fats, has anti-inflammatory benefits7 since it’s rich in vitamin E, phenolic acids, flavonols, and other beneficial compounds. It’s also rich in squalene, which helps protect the skin8 from oxidative damage.
Improved nutrient absorption
Some nutrients, like vitamins A, D, E, K, and carotenoids, are fat-soluble. This means they’re absorbed best when eaten with a source of fat.
Including healthy fats, like plant-based oils, nuts, or avocados, at every meal is essential for the body to absorb as many nutrients as possible.
Rancidity
Unfortunately, oils don’t stay fresh forever. Eventually, the individual fatty acid molecules in an oil will go bad and may develop strange odors or colors, a process known as rancidification.
It’s best to choose oils that won’t turn rancid as quickly. There are two main factors that provide information on the potential of an oil to turn rancid: smoke point and oxidative stability.
Smoke point
The smoke point is the temperature at which an oil will start to smoke and break down when heated.
As you can see, grapeseed oil has a lower smoke point than most types of canola oil:
- Grapeseed oil: 421℉
- Expeller-pressed canola oil: 375-450F
- Refined canola oil: 468F
- High-oleic canola oil: 475F
You might be tempted to assume that grapeseed oil stays fresher longer, but the smoke point isn’t the most reliable indicator of an oil’s ability to resist turning rancid. The oxidative stability of an oil is much more important, as we’ll see below.
Oxidative stability
Oxidation is a process that damages fat molecules, causing them to break down and turn rancid. It’s caused by a variety of things from exposure to oxygen and heat, and starts to happen before an oil is ever used to cook with.
Oxidation can’t be completely stopped, but certain things can prevent it from happening as quickly. Oils are better protected from oxidation when they are:
- High in saturated or monounsaturated fats
- Low in polyunsaturated fats
- High in antioxidants and polyphenols
- Stored in an airtight container (not exposed to oxygen)
- Stored in a cool place (not exposed to heat)
Compared to grapeseed oil, canola oil has greater oxidative stability (holds up better against oxidation) thanks to its lower levels of polyunsaturated fats, higher levels of monounsaturated fats, carotenoids, and phytosterols.
Grapeseed oil does contain antioxidant vitamin E and a good amount of phenolic acids. However, when tested against canola9 (rapeseed) oil, it didn’t hold up as well.
This doesn’t mean you have to avoid grapeseed oil, but it might be a good idea to buy smaller bottles so you can use them up more quickly.
RELATED: Canola vs. Sunflower Oil
Taste
Neither canola oil nor grapeseed oil tastes like much on its own. Because these oils are typically more refined than, say, extra virgin olive oil, they have a mild, neutral flavor.
We’ll see how this impacts their culinary uses in the next section.
Culinary uses
Canola oil and grapeseed oil can be used interchangeably in most recipes. They’re almost flavorless, making them well-suited to dishes where you want the oil to blend into the background.
Some great uses for both canola and grapeseed oil include:
- Baked goods like muffins, cakes, banana bread, brownies, and pancakes
- Curries
- Roasted vegetables
- Marinades
If you’re making a dish where the oil needs to provide a lot of flavor, such as bruschetta or focaccia, extra virgin olive oil is a better option.
Price
Canola oil is usually more affordable than grapeseed oil, though the price can vary depending on how the oil has been refined.
Expeller-pressed canola oil costs more than solvent-extracted canola oil, while cold-pressed grapeseed oil is more expensive than solvent-extracted versions.
Which should you choose?
In terms of their culinary uses, canola oil and grapeseed oil are interchangeable. If you use small amounts of oil in your cooking, canola oil might be a better choice since it stays fresher longer. Alternatively, you can purchase small bottles of grapeseed oil so they can be used more quickly.
If you’re looking for the most nutritious choice, I’d give the edge to canola oil considering its omega-3 and vitamin K content. That said, grapeseed oil is also a heart-healthy oil rich in vitamin E, so it’s still a healthful choice.
Learn more about the different types of fat (and which are the most nutritious) in Your Guide To Vegan Fats!
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Tian M, Bai Y, Tian H, Zhao X. The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review. Molecules. 2023;28(17):6393. Published 2023 Sep 1. doi:10.3390/molecules28176393
- 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. Published 2016 Aug 16. doi:10.4137/NMI.S32910
- Kris-Etherton PM, Krauss RM. Public health guidelines should recommend reducing saturated fat consumption as much as possible: YES. Am J Clin Nutr. 2020;112(1):13-18. doi:10.1093/ajcn/nqaa110
- Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association [published correction appears in Circulation. 2017 Sep 5;136(10):e195. doi: 10.1161/CIR.0000000000000529.]. Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510
- Cleveland Clinic. Phytosterols. Cleveland Clinic website. Last reviewed 7/30/2022. Accessed 3/17/2025.
- Zhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. Published online March 6, 2025. doi:10.1001/jamainternmed.2025.0205
- Di Pietro Fernandes C, Santana LF, Dos Santos JR, et al. Nutraceutical Potential of Grape (Vitis vinifera L.) Seed Oil in Oxidative Stress, Inflammation, Obesity and Metabolic Alterations. Molecules. 2023;28(23):7811. Published 2023 Nov 28. doi:10.3390/molecules28237811
- Huang ZR, Lin YK, Fang JY. Biological and pharmacological activities of squalene and related compounds: potential uses in cosmetic dermatology. Molecules. 2009;14(1):540-554. Published 2009 Jan 23. doi:10.3390/molecules14010540
- Maszewska M, Florowska A, Dłużewska E, Wroniak M, Marciniak-Lukasiak K, Żbikowska A. Oxidative Stability of Selected Edible Oils. Molecules. 2018;23(7):1746. Published 2018 Jul 17. doi:10.3390/molecules23071746
