is grapeseed oil keto
Grapeseed Oil

Is Grapeseed Oil Keto Friendly? Nutritional Info, Health Benefits, and Risks

Introduction: Is Grapeseed Oil Keto Friendly?

Are you ready to learn about the ketogenic diet? Well, buckle up because we’re about to ride through the world of low-carb, high-fat eating! The ketogenic diet, also known as keto, is a diet that focuses on reducing carbohydrates and increasing healthy fats to force the body to use fat as its primary fuel source instead of glucose. This metabolic state, called ketosis, has been shown to have numerous health benefits, such as weight loss, improved insulin sensitivity, and even reduced risk of certain diseases.

Now, let’s talk about grapeseed oil. You might be thinking, “What does oil have to do with the keto diet?” My friend, oil is essential to the keto diet as it provides healthy fats to keep the body in ketosis. Grapeseed oil, in particular, is a popular choice amongst keto enthusiasts due to its high smoke point and neutral flavor. It’s derived from the seeds of grapes, which are often discarded during the winemaking process, making it a sustainable choice.

Grapeseed oil is also high in polyunsaturated fats, specifically omega-6 fatty acids, making it healthier than vegetable oils like canola or soybean oil. Grapeseed oil is an excellent addition to any keto dieter’s pantry!

Understand Keto Diet

Custom Keto Diet

The ketogenic diet is a low-carbohydrate, high-fat diet often used to promote weight loss and improve overall health. The goal of the keto diet is to enter a state of ketosis, in which the body burns fat for fuel instead of carbohydrates.

To follow the keto diet, one must restrict carbohydrates to 20-50 grams daily(2), depending on individual needs. This restriction forces the body to use stored fat for energy, leading to weight loss. The diet also requires a moderate protein intake, as consuming too much protein can kick the body out of ketosis.

Foods allowed on the keto diet include meats, fish, eggs, low-carbohydrate vegetables, and healthy fats, such as olive oil, coconut oil, and avocado oil. Food restricted on the keto diet includes grains, sugars, starchy vegetables, and most fruits.

Following a keto diet can lead to weight loss, improved insulin sensitivity, and reduced inflammation. However, it is essential to consult a healthcare professional before starting the keto diet, especially if you have any underlying health conditions. Additionally, ensuring that the keto diet is sustainable and balanced in the long term is essential.

What Is Grapeseed Oil?

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Grapeseed oil is a cooking oil extracted from the grapes’ seeds. It is made by pressing the seeds of grapes, which are a byproduct of the winemaking process. Grapeseed oil has a light, nutty flavor and a high smoke point, making it suitable for high-temperature cooking methods like frying and roasting.

In addition to its culinary uses, grapeseed oil is also used in skincare and haircare products due to its high vitamin E content and antioxidant properties. It is a popular ingredient in natural skincare products and is often used as a carrier oil for essential oils.

Nutritional information

Let’s dive deeper into the nutritional information about grapeseed oil, so you can decide to incorporate it into your ketogenic diet. Grapeseed oil is a vegetable oil extracted from the grapes’ seeds. It has become increasingly popular in recent years due to its high levels of healthy fats and antioxidants.

Macronutrient-wise, grapeseed oil is primarily composed of monounsaturated and polyunsaturated fats, with deficient levels of saturated fats. Around 70% of its total fat content comprises polyunsaturated fats, including omega-6 and omega-3 fatty acids. Regarding calories, grapeseed oil contains 120 calories per tablespoon(1).

Compared to other oils commonly used in the ketogenic diet, such as coconut and olive, grapeseed oil has a similar macronutrient profile. However, it is essential to note that grapeseed oil has a higher smoke point than olive oil, which makes it a better option for high-heat cooking methods such as frying.

The importance of macronutrient ratios cannot be overstated in the ketogenic diet. To achieve and maintain a state of ketosis, the diet typically involves a high intake of healthy fats, a moderate protein intake, and a low intake of carbohydrates. Incorporating grapeseed oil into your meals can increase your nutritional fat intake and help maintain the necessary macronutrient ratios to stay in ketosis.

Nutritional Info

From the WebMD Ingredients Guide

Serving Size 1 Tablespoon (13.6 g)

Calories 120% Daily Value*

Total Fat 14 g 18%

Saturated Fat 1 g 5%

Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 0 mg 0%

Potassium 0 mg 0%

Total Carbohydrate 0 g 0%

Dietary Fiber 0 g 0%

Sugar 0 g

Protein 0 g 0%

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin C0%
  • Iron0%
  • Vitamin B60%
  • Magnesium0%
  • Calcium0%
  • Vitamin D0%
  • Cobalamin0%
  • Vitamin A0%

Is Grapeseed Oil Keto-Friendly?

Ketogenic diets are low in carbohydrates, moderate in protein, and high in fat. Therefore, the keto diet emphasizes consuming oils high in healthy fats and low in carbohydrates. Grapeseed oil is keto-friendly because it is a healthy fat and low carbohydrate content.

One tablespoon of grapeseed oil contains approximately 14 grams of fat, 0.8 grams of saturated fat, and less than 1 gram of carbohydrates(1). Grapeseed oil has a high smoke point, making it ideal for cooking at high temperatures. This oil is also rich in omega-6 fatty acids, linked to a reduced risk of heart disease.

Therefore, grapeseed oil is a keto-friendly oil used in cooking, baking, and salad dressings.

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Health Benefits of Grapeseed Oil in The Ketogenic Diet

Grapeseed oil can offer a range of health benefits when included in the ketogenic diet. One such benefit is its potential to reduce inflammation and insulin resistance. Inflammation is critical in many chronic diseases, including diabetes, heart disease, and certain cancers. Studies have shown that grapeseed oil contains anti-inflammatory compounds(3), which can help reduce inflammation and improve insulin sensitivity.

Another advantage of grapeseed oil is its high vitamin E content, which makes it a great source of antioxidants. Vitamin E is a fat-soluble nutrient that acts as an antioxidant in the body(4), protecting cells from oxidative damage caused by free radicals. Research has suggested that grapeseed oil may be particularly effective at reducing oxidative stress, which can contribute to the development of chronic diseases such as cancer, Alzheimer’s disease, and Parkinson’s disease.

In addition to its anti-inflammatory and antioxidant properties, grapeseed oil has been found to have the ability to lower platelet aggregation, which reduces blood clotting. This can benefit individuals at risk of developing blood clots, leading to serious health complications such as heart attacks and strokes. Individuals can reduce their risk of developing these health conditions by including grapeseed oil in the ketogenic diet.

Finally, grapeseed oil can also have potential benefits for skin health when used for moisturizing(5). The oil is easily absorbed by the skin, making it a popular ingredient in many skincare products. Its high vitamin E content can help to protect the skin from oxidative damage and improve its overall appearance. By incorporating grapeseed oil into their diet, individuals can experience these benefits from the inside out.

Potential Risks of Grapeseed Oil in The Ketogenic Diet

It is essential to note that while grapeseed oil has several potential health benefits, some risks are associated with its consumption, mainly when used in high quantities. One of these risks is exposure to polycyclic aromatic hydrocarbons (PAHs), chemicals formed when grapeseed oil is heated to high temperatures during cooking. PAHs are known to be carcinogenic and may cause various health problems, including DNA damage and mutations(6). Thus, avoiding using grapeseed oil for cooking methods that involve high heat, such as frying or grilling, is advisable.

Another potential risk associated with the use of grapeseed oil in the ketogenic diet is the risk of weight gain. While high-fat intake is essential in the ketogenic diet, consuming too much fat, including grapeseed oil, can lead to weight gain(1), which may defeat the purpose of the diet. Maintaining a proper macronutrient ratio is crucial to avoid exceeding daily calorie requirements, which may result in weight gain. Furthermore, grapeseed oil contains many calories, which should be considered when incorporated into the ketogenic diet.


In conclusion, grapeseed oil is a viable option for those following the ketogenic diet due to its high-fat and low carbohydrate content. It also offers several health benefits, such as reducing inflammation and insulin resistance, providing antioxidants, and potentially benefiting skin health. However, it is essential to note that consuming high levels of polycyclic aromatic hydrocarbons (PAHs) from grapeseed oil can be a potential risk, as well as the risk of weight gain from drinking too much fat.

To minimize the risks and maximize the benefits of grapeseed oil in the ketogenic diet, it is recommended to use it in moderation and to choose high-quality, cold-pressed versions to reduce the risk of PAHs. Additionally, it is essential to maintain proper macronutrient ratios in the ketogenic diet and incorporate a variety of healthy fats from different sources to ensure a well-rounded and nutritious diet. With proper usage and attention to nutritional balance, grapeseed oil can be a valuable addition to a successful ketogenic diet.


(1) Grapeseed Oil: Are There Health Benefits?

(2) Diet Review: Ketogenic Diet for Weight Loss

(3) Grape Seed Oil Compounds: Biological and Chemical

(4) Vitamin E – Consumer – NIH Office of Dietary Supplements

(5) Grapeseed Oil for Skin: Benefits, Uses, and Risks – Healthline

(6) Processing effect on the polyaromatic hydrocarbon content

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.
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