It seems like there’s a new cooking oil popping up in the headlines every week. Two oils that I see being talked about a lot recently are grapeseed oil and palm oil. But what exactly are they? And which one is better?
Today I’ll cover their distinct sources, flavors, cooking properties, nutritional profiles, and even the storage secrets of these mysterious oils. Let’s get started!
Comparing grapeseed oil vs palm oil
| Grapeseed oil | Palm oil/Red palm oil | |
| Solid or Liquid? | Liquid | Semi solid |
| Smoke Point (Fahrenheit) | 420 degrees | 450 degrees |
| Primary Fat | Polyunsaturated | Saturated |
| Taste | Neutral | Mild carrot |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Grapes, grapeseeds | Oil palm fruit |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Yes |
| Vegan? | Yes | Yes |
Differences between grapeseed oil and palm oil
Grapeseed oil and palm oil couldn’t be more different. Grapeseed oil is extracted from the seeds of grapes, typically after they have been separated during the winemaking production process. The seeds are cleaned, dried, and then pressed mechanically or through chemical solvent extraction to obtain the oil. This oil is often used in cooking and cosmetics due to its mild flavor and high smoke point.
Palm oil comes from the fruit of oil palm trees, which are primarily grown in tropical regions. The oil is extracted from the fruit’s fleshy mesocarp. Harvested oil palm fruit bunches are sterilized, stripped to remove the outer layer, and then pressed to extract the oil. Further refining processes are conducted to remove impurities and enhance the oil’s quality.
Grapeseed oil has a mild, neutral flavor and a light yellow-green color. Palm oil has an earthy flavor that some people say tastes like carrots, and it has a vibrant red hue, hence why it’s sometimes called red palm oil.
Grapeseed is often used in restaurants for frying as a cheaper alternative to olive oil. Palm oil is used in the production of margarine, spreads, and processed foods like snack bars, instant noodles, salad dressings, non-dairy creamers, etc. since it helps to extend their shelf life and enhance the texture.
These oils also differ in terms of their smoke points and uses in the kitchen, which we’ll explore next…
Baking and cooking with grapeseed oil vs palm oil
Grapeseed oil’s high smoke point (around 420°F or 216°C) makes it ideal for high-heat cooking methods. Use it for stir-frying vegetables or searing meats to achieve a nice golden crust. Its neutral taste allows other flavors to shine, making it a great base for homemade salad dressings. Grapeseed oil can also be used as a substitute for other oils in baking recipes. It works well in cakes, muffins, and bread, providing moisture while maintaining a light texture.
Palm oil’s high smoke point (around 450°F or 232°C) and stability make it an excellent choice for deep frying. It adds a creamy texture (similar to butter) to dishes such as stews, curries, and baked goods. Its high melting point helps maintain structure and create a tender texture in flaky pastries, pie crusts, and cookies.
Can grapeseed oil and palm oil be substituted for each other?
While grapeseed and palm oil can be used interchangeably in some cases (frying, baking, etc.), their distinct characteristics may affect the final result.
If you don’t mind the flavor, you can substitute grapeseed oil with palm oil. But if you prefer a neutral flavor or don’t have palm oil on hand, you can use grapeseed oil as a substitute. Adjust the cooking temperature and duration as needed due to the slightly lower smoke point of grapeseed oil.
Nutrition: Grapeseed oil vs palm oil
Grapeseed oil is known for its high concentration of polyunsaturated fats, including omega-6 fatty acids, which are heart-healthy. However, because it’s so high in polyunsaturated fats and is heavily processed, grapeseed oil oxidizes easily at high temperatures. So, while its higher smoke point means it won’t smoke or burn, it creates more harmful compounds and trans fats than other types of oils at high-heat, and may not be the healthiest option.
Palm oil is a rich source of saturated fats (“bad fats”), which should be consumed in moderation. However, both grapeseed oil and palm oil are high in vitamin E. Palm oil is particularly high in tocotrienols, which are antioxidants that support brain health. As with any oil, moderation is key!
| Per tablespoon (15mL) | Grapeseed oil | Palm oil/Red palm oil |
| Calories | 120 | 126 |
| Polyunsaturated | 9.5 g | 1.2 g |
| Monounsaturated | 2.2 g | 5.0 g |
| Saturated | 1.3 g | 6.7 g |
| Trans | 0 g | 0 g |
| Total Fat | 13.6 g | 13.6 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store grapeseed oil and palm oil
To store grapeseed oil, it’s best to keep it in a cool, dark place, away from direct sunlight and heat sources. A pantry or cupboard works well, but the fridge is best! Make sure to tightly seal the bottle or container to prevent oxidation. Once open, grapeseed oil can last around 3-6 months.
Palm oil should also be stored in a cool, dark place to prevent spoilage and maintain its quality. However, it can solidify at cooler temperatures, so if that happens, you can gently warm it before use (similar to coconut oil). Opened palm oil lasts around 6 months before losing its quality.
Grapeseed oil vs palm oil: The ultimate verdict
Nutritionally speaking, grapeseed oil is the better option. It’s rich in polyunsaturated fats compared to palm oil, which is high in saturated fats. Grapeseed oil’s neutral flavor and high smoke point are better for frying, while palm oil is better for baking. However, both are highly refined and aren’t the healthiest choices, so use them wisely in your cooking or check out the healthiest fats and oils to cook with!
FAQs
One potential downside of grapeseed oil is its relatively high omega-6 fatty acid content, which, when consumed in excess, may contribute to an imbalance in the omega-6 to omega-3 ratio in the diet.
There isn’t a single oil that is universally considered “better” than palm oil, as it depends on individual preferences and dietary needs. However, oils such as olive oil, avocado oil, and coconut oil are healthier alternatives due to their beneficial fatty acid profiles and potential health benefits.
While grapeseed oil has some health benefits due to its high concentration of polyunsaturated fats and vitamin E, it’s not necessarily considered the healthiest oil overall, as there are other oils like olive oil, avocado oil, and flaxseed oil that offer a more favorable balance of fatty acids and additional health-promoting properties.
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