Avocado Oil vs Grapeseed Oil - What's the difference?

As the popularity of consuming healthy oils increases, more and more people are turning to unrefined varieties, such as grapeseed oil and avocado oil, to improve their cooking habits and health. However, not all unrefined oils are the same.

What is the difference between avocado oil and grapeseed oil? Aside from being made with different base ingredients, avocado oil differs greatly from grapeseed oil. Grapeseed oil has a higher smoke point, while avocado oil has a richer, butterier flavor. Avocado oil also has more health benefits than grapeseed oil.

The most noticeable differences—aside from the obvious ingredient differences implied by their names—are in flavor and smoke point, with the nutritional value also creating a number of differences.

Grapeseed oil has a higher smoke point, while avocado oil has a richer, butterier flavor. Avocado oil is lauded for oleic acid and many vitamins and antioxidants, while grapeseed oil doesn’t seem to have many health benefits.

This article takes a close look at the differences between avocado oil and grapeseed oil, looking at qualities like how it’s made, how it tastes, how effective its substitutes are, and of course, the health benefits and smoke points.

What is grapeseed oil?

Grapeseed oil is popularly used for almost every stage of cooking, from dressing to marinating, and yes, even stir-frying.

The best grape seed oil

Whenever you are looking for any type of oil, you should look at quality, because oil can vary greatly in terms of health and flavor.

We searched for a great expeller-pressed oil in a dark glass jar or tin and found that the best seller is none other than our favorite global oil maker, La Touragelle (Check current price on Amazon).

They make artisan oils and offer them at very reasonable prices. Their grapeseed oil is no exception. You can’t beat perfection.

Main characteristics: Being expeller-pressed, it protects the nutritional content so that it is not destroyed by refining at high temperatures.

It has also been made in a gluten-free facility that only processes nuts and seeds. Best of all, it’s packaged in a food-grade tin to protect the oil from light exposure and oxidation.

The biggest drawback: This grapeseed oil is not certified organic, as it is a byproduct of conventionally harvested grapes used for wine production.

Fortunately, during pressing, traces of pesticide residues are almost completely removed, making them undetectable in the final product.

How is grapeseed oil made?

Grapeseed oil is a by-product of the wine industry, which is not only a brilliant business move, but also means that as much grape as possible is used.

There are two basic ways to extract the oil from the grape seed: using solvents and heat or by pressing the seed.

If chemicals and solvents are used, the final product is considered refined . It loses almost all nutritional value, but is more heat tolerant and almost tasteless.

The pressing by expulsion of the seeds is the most traditional way of extracting the oil and has been used throughout history.

Cold pressing uses expeller pressing, but in a climate controlled facility so the temperature of the seeds and final product never exceeds 120F. This is believed to better protect the nutritional qualities of the oil.

Is grapeseed oil healthy?

The health aspect of grapeseed oil is somewhat controversial.

Many people choose to use this oil because of its moderately high smoke point compared to other unrefined oils. While it certainly doesn’t burn as easily as coconut oil, the type of fat in grapeseed oil may not be ideal for high-heat cooking.

Polyunsaturated fats like those in grapeseed oil react with oxygen at high temperatures, forming free radicals that can be potentially dangerous to health.

There is research on both sides of this argument, but very little conclusive evidence to support either claim. Moderation in covering your back is probably best.

What does grapeseed oil taste like?

Grapeseed oil has the most neutral flavor you can get from an unrefined oil. Typically, if you want the flavor of your food to shine through without taking overtones from the oil, you have to resort to a refined oil that has had all the flavor and nutrition stripped away.

Grapeseed oil provides this neutrality without compromising the nutritional quality of the oil (especially if expeller-pressed).

Grapeseed Oil Substitute

If you’re substituting grapeseed oil solely for flavor neutrality or high smoke point, canola oil or a blend of vegetable oils are the best alternatives. These oils are highly refined, so they have little to no natural flavor and a high heat tolerance.

If you’re looking for an oil that has similar health benefits, you’ll want to make sure you choose an unrefined oil.

Most cold-pressed or expeller-pressed oils will retain some of the natural flavors of their source, so they won’t be as neutral or have as high a smoke point, but they do provide a variety of natural vitamins and healthy fats.

Our favorite substitutes for grapeseed oil are extra virgin olive oil or avocado oil, which we will talk about later.

grapeseed oil smoke point

Grapeseed oil is often used for frying foods because of its neutral flavor and relatively high smoke point, 195C to 215C (390F to 420F). It has one of the highest smoke points for an unrefined oil, giving you the best chance of cooking with oil safely and nutritiously.

What is avocado oil?

Interestingly, this oil is just as popular for use in skin and hair care as it is for cooking. Avocado oil is rich in nutrients like vitamins A, E, and K, which are just as healthy applied topically as they are consumed.

The best avocado oil

We’ve stuck with La Touragelle as our favorite avocado oil for many of the same reasons mentioned for grapeseed oil: quality, packaging, and reasonable price (Check current price on Amazon).

Key Features : This oil is available in several sizes, from single-serving packets to a club-sized gallon jug. Plus, that deep emerald green color makes a beautiful statement for dipping artisan bread.

The production and packaging of this brand also guarantee a high retention rate of natural vitamins, minerals and healthy fats. It’s hard to argue.

The biggest downside:  Like grapeseed oil, this avocado oil isn’t certified organic, but that shouldn’t worry you too much.

It is Non-GMO Project Verified. Additionally, the avocado is number 1 on the EWG’s Clean 15 list, which means it’s highly unlikely that any chemical residue would get through the peel and into the flesh of the avocado.

How is avocado oil made?

Avocado oil production uses the same processes as grapeseed oil or even olive oil. The oil is made from the pulp of the avocado fruit, which is pulped, freed from the pit and skin before being processed.

The pulp is pressed by expulsion in a centrifuge and then clarified to different degrees. Unrefined avocado oil is simply put through a secondary press, while refined avocado oil is washed with chemicals.

According to La Tourangelle, it can take up to 20 avocados to make a single 8-ounce can of oil.

Is avocado oil good for you?

Unrefined avocado oil contains oleic acid, a type of healthy fat that is believed to help balance cholesterol levels.

It also retains many of the micronutrients found in the fruit itself, including lutein, which is an antioxidant believed to protect the health of your eyes.

You can also find vitamins A, E, K and D in avocado oil, which have been shown to improve the youthful appearance and boost the health and structure of your skin.

What does avocado oil taste like?

A good quality avocado oil has a smooth, buttery flavor and mouthfeel. It is not pungent like olive oil, but has more flavor than the neutral taste of grapeseed oil.

The more refined the oil, the less flavor it will retain. A high-quality avocado oil, cold-pressed or expeller-pressed, will feel thick and slightly creamy in the mouth, making the taste experience more about texture than smoothness.

avocado oil substitute

Unrefined avocado oil is great as a dressing or for dipping bread. If you want to substitute an uncooked one, the best alternatives are extra virgin olive oil or a mild nut oil, such as macadamia nut or pistachio.

If you’re frying with the oil and need a substitute for avocado oil, try extra virgin olive oil or coconut oil, or for higher heats, grapeseed oil.

Avocado Oil Smoke Point

Refined avocado oil has the highest smoke point you can buy for use in cooking, topping the chart at 520 F or 270 C.

If you regularly cook at extremely high temperatures, this is the best oil to choose to avoid the potential health hazards of burning oil. However, in return, you get less nutritional value because everything is processed in the refining process.

Unrefined avocado oil, such as cold-pressed or expeller-pressed, still has a reasonably high smoke point, between 375 F - 410 F (190C - 205C), and you get all the health benefits.

Smoke point of different oils - Table

Since many people choose their cooking oil based on smoke point, we thought it would be helpful if you could see where Grapeseed Oil and Avocado Oil fall on the spectrum of popular cooking oils, specifically referring to smoke points.

The smoke point, if you’re not familiar, is also sometimes called the fire point of oil. It is the temperature at which the oil begins to smoke, or burn, instead of simmering.

Some research suggests that oils can become carcinogenic when burned, so it’s a good idea to be aware of how you cook with oil.

This oil smoke point chart should help:

Conclusion – Avocado Oil Vs. Grape seed oil

Avocado oil and grapeseed oil can substitute for each other in many cases, but they are not the same oils , and not just for the obvious reason implied by their names.

Grapeseed oil is very neutral in flavor, so it won’t compete with the flavors in your recipe. It also has one of the highest smoke points of unrefined oils.

Avocado oil has a smooth, buttery flavor and mouthfeel, making it a perfect choice for use as a dip or dip. Its smoke point is medium, making it suitable for light frying and baking. Avocado oil also has a much more varied nutritional content.

Ultimately, both oils are useful additions to your pantry, so give them a try to see which works best for you.