Hemp Oil vs Grapeseed Oil: Which Is Better?

That’s right – hemp oil comes from the seeds of the hemp plant, but don’t worry, it’s not psychoactive. While hemp seed oil for topical uses exist the cooking variety has an earthy charm and an impressive nutritional profile. Today, we’re comparing it to grapeseed oil, a neutral oil that can be used in raw cooking all the way up to high-heat cooking. We’ll explore how you can introduce these amazing oils into your kitchen and how to use them to their fullest potential!

Comparing hemp oil vs grapeseed oil

	Hemp oil	Grapeseed oil
Solid or liquid?	Liquid	Liquid
Smoke point (Fahrenheit)	330 degrees	420 degrees
Primary fat	Polyunsaturated	Polyunsaturated
Taste	Grassy	Neutral
Good for cooking…	Raw, low heat	Raw, low heat, medium heat, high heat
Common allergens	Hemp seed, cannabis	Grapes, grape seeds
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	Yes	No
Vegan?	Yes	Yes

Differences between hemp oil and grapeseed oil

While hemp oil has a strong grassy and nutty flavor, which can be deemed intense (so much that you might want to water it down with another neutral oil), grapeseed oil is the complete opposite – neutral and fairly plain. So, while you might want to use hemp oil to add depth or enhance a dish, it’d be best to go with grapeseed oil if you want a blank canvas to work with. Grapeseed oil is also very versatile when it comes to heat cooking, as its high smoke point means you can cook and bake at high temperatures without breaking down. Meanwhile, hemp oil is much more sensitive and should be reserved for raw applications or low-heat cooking like steaming.

Hemp oil and grapeseed oil are both gluten-free, keto-friendly, and vegan, while hemp oil also has the benefit of being paleo-friendly.

Baking and cooking with hemp oil vs grapeseed oil

As we’ve touched on, hemp oil doesn’t do too well with heat, so it’s much more appropriate as a finishing oil in a salad dressing or for drizzling over roasted veggies, grains, or soups. You could also add a little to a quick sauté or stir fry at the tail end of their cooking time. Hemp oil also pairs well with oaty, hearty baked goods like bread, muffins, or oatmeal cookies, as its earthy notes can elevate these delicious treats.

Rather than add flavor like hemp oil, grapeseed oil is more of a catch-all oil for all sorts of cooking, considering its high smoke point. Its neutral flavor means that your taste buds can focus more on the flavors of the ingredients in your dish, and its clean, silky properties have the ability to give things a perfect crispness. It also has incredible emulsifying properties, which means you can bake moist, pure, and tender cakes and cookies.

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

Swapping hemp oil for grapeseed oil and vice versa is possible if you’re not too concerned about flavor. Unfortunately, in most cases, the lack of flavor or added flavor will totally transform your dish – for example, in dressings, soups, and more.

If you’re looking for a better substitute for grapeseed oil, cottonseed oil has a similar neutral flavor and smoke point. For hemp oil, wheat germ oil is a great sub, given its nutty flavor and nutritional benefits. If you want something that can withstand high temperatures, however, regular olive oil will do the trick.

Nutrition: Hemp oil vs grapeseed oil

Hemp oil and grapeseed oil are both highest in polyunsaturated fats, which is arguably the healthiest fat, even more so than monounsaturated fat. Interestingly, hemp oil is much-loved for its high content of three polyunsaturated fatty acids and its perfect ratio of omega-6 to omega-3 fatty acids. That means it can promote heart health, lower blood pressure, reduce inflammation, and even improve skin health. Grapeseed oil isn’t particularly a star when it comes to its health benefits, but it is high in vitamin E and has omega-6 fatty acids that can contribute to a healthy diet.

As all cooking oils and fats are high in calories and fat, use them in moderation.

Per tablespoon (15mL)	Hemp oil	Grapeseed oil
Calories	125	120
Polyunsaturated	11 g	9.5 g
Monounsaturated	2 g	2.2 g
Saturated	1 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 hemp oil and grapeseed oil

Hemp oil is sensitive and prone to oxidation, which means it’s best protected in the refrigerator once opened, away from heat and light sources. It’s also particularly photosensitive (sensitive to light), so it will benefit from being in a dark bottle. Unopened hemp oil can stay fresh for around 12 – 14 months when stored in the pantry or fridge, but once opened, it should stay in the fridge and will stay fresh for around 3 – 4 months.

Grapeseed oil should also be stored in a cool, dark place away from light and heat sources, but it isn’t as sensitive as hemp oil. 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.

Hemp oil vs grapeseed oil: Which is better?

Which is better for your recipe all comes down to what you’re trying to achieve. Want an intense flavor for raw dishes or to enhance your dishes with a drizzle of powerful flavor? Hemp oil will do just that! Looking for a fresh, clean oil for a variety of culinary creations? Grapeseed oil’s silky, neutral qualities are the perfect fit! These two very distinct oils are clearly better for specific purposes, so they’ll both have the chance to play a fun role in your kitchen!

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