Calories in Grapeseed Oil: Nutrition Facts & Serving Sizes
Per 1 cup (218g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Grapeseed oil is a neutral-flavored cooking oil extracted from grape seeds, a byproduct of winemaking. One tablespoon (13.6g) delivers 120 calories and 13.6g of fat, all of it dietary fat with zero protein and zero carbs. Per 100g the calorie count hits 884, identical to most other pure cooking oils. What sets grapeseed oil apart is its fat profile: 69.9g of polyunsaturated fat per 100g, which is among the highest of any common cooking oil. It also packs 28.8mg of vitamin E per 100g, a potent antioxidant. With a high smoke point and mild taste, grapeseed oil works well for sauteing, stir-frying, and high-heat cooking. It contains only 9.6g of saturated fat per 100g, making it a leaner choice than coconut oil or butter for those watching saturated fat intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (218g) | 1927.1 | 0g | 0g | 218g | 0g |
| 1 tablespoon (14g) | 120.2 | 0g | 0g | 13.6g | 0g |
| 1 tsp (5g) | 39.8 | 0g | 0g | 4.5g | 0g |
| 100g | 884 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 884 | 44% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 9.6g | 48% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 9.6g | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Grapeseed Oil
Grapeseed oil stands out in the cooking oil category primarily for its vitamin E content. At 28.8mg per 100g, it is one of the richest dietary sources of this fat-soluble antioxidant. Vitamin E plays a key role in protecting cell membranes from oxidative damage, which matters especially during and after intense training. It also supports immune function and skin health.
The polyunsaturated fat profile of grapeseed oil (69.9g per 100g) includes a high proportion of linoleic acid, an omega-6 fatty acid. Omega-6 fatty acids are essential, meaning the body cannot produce them and must get them from food. That said, the omega-6 to omega-3 ratio in the modern diet is already high, so grapeseed oil is best used as one of several oils rather than the only one in your kitchen.
Grapeseed oil has a high smoke point, which means it is less likely to break down into harmful compounds at cooking temperatures that would oxidize lower-smoke-point oils like olive oil. For high-heat cooking methods such as searing, stir-frying, and roasting, it is a practical choice. The neutral flavor also makes it useful for recipes where you do not want the oil to compete with other ingredients.
Dietary Considerations
Grapeseed oil is vegan, gluten-free, dairy-free, and paleo-compatible. It contains no carbohydrates, making it suitable for ketogenic diets. Because it is pure fat, it is also compatible with carnivore and zero-carb eating approaches. The low saturated fat content (9.6g per 100g) makes it preferable to butter or coconut oil for those following heart-health-focused guidelines. As with all oils, calories are dense at 120 per tablespoon, so accurate portioning matters when tracking macros. No common allergens are present in refined grapeseed oil, though individuals with grape allergies should use caution.
Daily Intake (100g)
100g of grapeseed oil provides 44% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in grapeseed oil?
Grapeseed oil contains 884 calories per 100g. One tablespoon (13.6g) has about 120 calories, and a teaspoon (4.5g) has about 40 calories. Like all pure oils, it is calorie-dense with no protein or carbs.
Is grapeseed oil good for weight loss?
Grapeseed oil is not a weight loss food on its own, as it is 884 calories per 100g. However, it can be part of a balanced diet when used in controlled amounts. Oils are calorie-dense, so measuring your portions carefully is key when tracking macros.
How much fat is in grapeseed oil?
Grapeseed oil is 100% fat, containing 100g of fat per 100g. One tablespoon provides 13.6g of fat. The fat profile is dominated by polyunsaturated fat (69.9g per 100g), with 16.1g monounsaturated and only 9.6g saturated.
Is grapeseed oil better than olive oil?
Both oils have their strengths. Grapeseed oil has a higher smoke point and more vitamin E, making it better for high-heat cooking. Olive oil, especially extra virgin, contains more monounsaturated fat and polyphenols linked to cardiovascular benefits. Using both in rotation is a practical approach.
Is grapeseed oil keto-friendly?
Yes. Grapeseed oil has zero carbohydrates and is pure fat, making it fully compatible with keto and low-carb diets. One tablespoon adds 120 calories and 13.6g of fat with no impact on carb counts.
What is grapeseed oil used for?
Grapeseed oil is used for high-heat cooking like searing, sauteing, stir-frying, and roasting. Its neutral flavor also makes it suitable for dressings, marinades, and baking. It pairs well with bold flavors since it does not add its own taste to dishes.
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