Avocado Oil vs Grapeseed Oil: Which Is Better?

Avocado oil and grapeseed oil have reputations for being two of the healthiest cooking oils out there and being versatile for all sorts of cooking. But how do you choose between the two when it all comes down to it? While they have some similarities, they also have their own unique qualities that make them more suitable in certain scenarios. If you’re curious to know the ins and outs of avocado oil vs grapeseed oil, read on!

Comparing avocado oil vs grapeseed oil

	Avocado oil	Grapeseed oil
Solid or liquid?	Liquid	Liquid
Smoke point (Fahrenheit)	520 degrees	420 degrees
Primary fat	Monounsaturated	Polyunsaturated
Taste	Buttery	Neutral
Good for cooking…	Raw, low heat, medium heat, high heat	Raw, low heat, medium heat, high heat
Common allergens	Avocado, birch pollen, latex (!)	Grapes, grape seeds
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	Yes	No
Vegan?	Yes	Yes

Differences between avocado oil and grapeseed oil

Both oils might have a plant-based origin, but where exactly they come from is what makes them different. Avocado oil is extracted from the pulp of ripe avocados, while grapeseed oil is extracted from the seeds of grapes, often as a byproduct of winemaking. They also are quite neutral-flavored in nature, but avocado oil is a lot more buttery and rich, and grapeseed oil is thin, silky, and very mild.

Avocado oil and grapeseed oil are vegan, gluten-free, and keto-friendly, but you’ll have to be wary of grapeseed oil if you’re allergic to grapes and avocado oil if you’re allergic to avocado, birch pollen, and latex! Strangely, avocados often have some of the proteins in latex that cause latex allergies.

Baking and cooking with avocado oil vs grapeseed oil

Avocado oil and grapeseed oil are incredible “everything” oils that I love using in my kitchen. They’re both versatile oils that can handle super high temperatures – avocado oil with a sky-high smoke point of 520 degrees and grapeseed oil with a high smoke point of 420 degrees. That means you can stir-fry, pan-fry, bake, sauté, deep fry, and use them raw with no issues!

Because they’re both relatively flavorless, they allow the natural flavors of other ingredients to shine. And because of their resistance to high heat, the flavors in your dishes won’t be lost in the cooking process.

But are there any cases where one is better to use than the other? I choose avocado oil over grapeseed oil for baking because of its buttery flavor and richness that complements sweet and savory bakes. For salad dressings and other raw uses, I find grapeseed oil often a better choice because of its thinner texture and milder flavor.

Can avocado oil and grapeseed oil be substituted for each other?

Thanks to their similarities, grapeseed oil and avocado oil are good substitutes for each other. They can be swapped in any cooking or baking application and won’t impart any particular flavors to your dish. However, although avocado oil is the top diet-friendly and healthy sub for grapeseed oil, there are even more suitable subs on the list.

The best all-around substitute for avocado oil is macadamia oil, given its buttery quality. Meanwhile, the best substitute for grapeseed oil is cottonseed oil for its neutral flavor, but you might want to consider sunflower oil for raw applications.

Nutrition: Avocado oil vs grapeseed oil

So, why are avocado oil and grapeseed oil considered healthy oils? Avocado oil is very high in monounsaturated fats (particularly oleic acid), while grapeseed oil is very high in polyunsaturated fats. Both of these fats are considered healthy fats that help to lower inflammation and bad cholesterol in the body. These oils are also low in saturated fat and don’t come with any trans fat or cholesterol.

Avocado oil is also high in antioxidants that can protect your cells and reduce your risk of disease. On the other hand, grapeseed oil contains vitamin E, which can do wonders for your skin and hair.

As all cooking oils and fats are high in calories and fats, be sure to use them in moderation.

Per tablespoon (15mL)	Avocado oil	Grapeseed oil
Calories	124	120
Polyunsaturated	1.9 g	9.5 g
Monounsaturated	9.9 g	2.2 g
Saturated	1.6 g	1.3 g
Trans	0 g	0 g
Total fat	14 g	13.6 g
Cholesterol	0 mg	0 mg

The primary fat source is bolded.

How to store avocado oil and grapeseed oil

Avocado oil and grapeseed oil should be stored much like most other oils – in a cool, dark place away from light and heat sources. Avocado oil is also best put in an opaque container and can be put in the fridge or freezer to prolong its shelf life, while grapeseed oil should be stored in the fridge if you live in a hot or humid climate. When stored optimally, unopened grapeseed oil can last for up to 1 – 2 years from its production date, and opened bottles can last 3 – 6 months or 12 months in the fridge.

For exact shelf life times for avocado oil, check out our dedicated article on the best way to store avocado oil.

Avocado oil vs grapeseed oil: Which is better?

Arguably, avocado oil is “better” for its nutrient profile – it’s packed with heart-healthy monounsaturated fats and rich in antioxidants and nutrients – but grapeseed oil is up there too, being full of polyunsaturated fats and other important vitamins and minerals. Grapeseed oil’s silky, thin texture is better when it comes to raw applications and situations where you want a very neutral flavor and neutral texture – but avocado oil is useful for its neutral flavor as well. It seems that because they’re so similar in the kitchen, there’s not really a truly “better” oil between the two, unless you’re working with high heat cooking over 420 degrees! When making your choice, give both a taste and go with your gut.

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