How do extra virgin olive oil and grapeseed oil compare? Nutritional composition, flavour and Hong Kong home uses at a glance

Grapeseed oil has become quite common in Hong Kong supermarkets and online shops in recent years, often sold as “light”, “high smoke point” and “good for stir-frying”; extra virgin olive oil, meanwhile, is known for its fruitiness and its “Mediterranean diet” image. Both are plant oils, but their raw materials, processing and fatty acid composition differ considerably, so naturally they are used differently too.

The short answer: Neither oil is absolutely “good” or “bad”; the difference lies in composition and positioning. Extra virgin olive oil is mainly monounsaturated fat, unrefined, and retains fruitiness and natural phenolic compounds, making it suitable for dressings, drizzling and medium-heat home cooking; grapeseed oil is mainly polyunsaturated fat (chiefly omega-6 linoleic acid), neutral in taste and relatively high in vitamin E, but oils with a high proportion of polyunsaturated fat generally oxidise more easily. If you want one oil to cover “raw use + home cooking”, extra virgin is usually the more all-round choice; if you only need a flavourless oil, grapeseed oil is one reasonable option.

Key points (30-second version):

• Opposite fatty acid compositions: extra virgin olive oil is just over 70% monounsaturated fat; grapeseed oil is about 70% polyunsaturated fat.
• Same calories: all cooking oils have roughly the same calories per gram; “light” refers to the taste, not the calories.
• Different processing: extra virgin is by definition unrefined; much of the grapeseed oil on the market is refined, though cold-pressed versions also exist — check the label.
• Flavour: olive oil has grassy, fruity notes and slight pepperiness; grapeseed oil is neutral.
• Heat tolerance: smoke point is not the only indicator; with a high proportion of polyunsaturated fat, an oil oxidises more easily under prolonged heating.
• Further reading: “Olive oil or rapeseed oil: how to choose?”.

Where do the two oils come from? Start with raw materials and processing

This is important to understand: when comparing the two, “extra virgin” is a grade, while “grapeseed oil” is just a type of oil, and the same type can come as refined or cold-pressed products. So the fairest comparison is “extra virgin olive oil vs ordinary retail grapeseed oil”, and when buying you still need to read each label carefully. For how to read labels, see “How to choose extra virgin olive oil?”.

Nutritional composition compared: fatty acids are the biggest difference

Note: grapeseed oil values are general reference values from the US Department of Agriculture (USDA) food composition database and vary with brand, origin and processing; Mastri values are taken from the nutrition labelling on its product page.

How to read this table?

1. Both are oils made up mainly of unsaturated fat, but the “main player” differs: monounsaturated for olive oil, polyunsaturated for grapeseed oil.
2. Polyunsaturated fat is not a bad thing in itself. Omega-6 is one of the essential fatty acids the body needs to get from food; it’s just that modern diets already have plenty of omega-6 sources (many seed oils, processed foods), so whether you need to add a lot more is best considered across your whole diet, not by a single type of oil.
3. Chemical stability differs. Polyunsaturated fat has more double bonds in its structure and generally oxidises more easily than monounsaturated fat; this affects shelf life after opening and performance under prolonged heating.
4. Vitamin E: USDA data show grapeseed oil is relatively high in vitamin E (alpha-tocopherol), an often-mentioned strength worth stating fairly. That said, vitamin E comes from many sources, including nuts, seeds and many vegetables, so there’s no need to rely on one oil.
5. Calories: all cooking oils have roughly the same calories per gram. “Light” describes the taste or processing, not lower calories.

Heat tolerance and cooking: is a higher smoke point always better?

Grapeseed oil is often sold on its “high smoke point”, while extra virgin is often wrongly thought to be “unsuitable for stir-frying”. In reality:

• Smoke point varies with processing and freshness. Refined oils generally have higher smoke points because refining removes some heat-sensitive components; but that doesn’t mean they are more stable throughout heating.
• Oxidative stability matters just as much. Oils with a high proportion of polyunsaturated fat form oxidation products more easily under prolonged or repeated heating; extra virgin, mainly monounsaturated and containing natural antioxidants, performs relatively stably at normal home-cooking temperatures.
• The real dividing line in the home kitchen is heat control. Hot pan, medium heat, add the food as soon as the oil shimmers; don’t heat the pan dry and don’t reuse oil repeatedly. This principle applies to both oils.

To learn how extra virgin performs when steaming, boiling, baking and stir-frying, read “How does extra virgin olive oil perform in cooking?”; for judging brief high-heat stir-frying, see “Can you pan-fry with olive oil over high heat?”.

How to divide the roles in Hong Kong home cooking: a use guide

Practical advice: most Hong Kong households don’t need a different oil for every dish. If your cooking is mainly dressings, steaming, blanching and medium-heat stir-frying, one clearly labelled extra virgin can cover most situations; the cases that genuinely need a neutral oil are mostly certain baking recipes or those that particularly call for no flavour.

What to look for when buying either oil?

1. Grade and ingredients: for olive oil, check for Extra Virgin and whether the ingredients are olive oil only; for grapeseed oil, check whether it is a single oil or blended with others.
2. Processing: products labelled cold pressed give more complete information; those that don’t say can be treated as ordinary refined products.
3. Date and packaging: check the best-before date; after opening, use it up soon, keep it sealed, somewhere cool and away from the stove. Oils with a high proportion of polyunsaturated fat need even more care after opening.
4. Usage and size: buying a size you can finish within the recommended time is better value than buying a big drum in one go.

Mastri: one oil for both raw use and home cooking

If you are comparing grapeseed oil and olive oil, you are really asking: “What kind of everyday oil do I want?” If the answer is simple ingredients, natural flavour, usable raw and for home cooking, extra virgin is the more all-round choice.

Mastri Extra Virgin Cold-Pressed Olive Oil 750ml:

• Grade and ingredients: cold-pressed extra virgin; the ingredient list is only 100% extra virgin olive oil; no additives, no artificial flavourings, non-GMO ingredients (refer to the product page).
• Nutrition labelling: per 100g, 72.95g monounsaturated fatty acids, 7.52g polyunsaturated fatty acids, 0g trans fat (product page nutrition information).
• Flavour: fresh fruitiness, with the product description mentioning grassy, green apple and artichoke notes; a gentle pepperiness that families switching to olive oil for the first time find easier to accept.
• Uses: dressings, drizzling, finishing steamed dishes; medium-heat home cooking such as fried eggs and stir-fried vegetables (the product page positions it for household low-to-medium-heat quick stir-frying, frying eggs and tossing).
• Storage: sealed at room temperature, somewhere cool and away from the stove; best used within 6 months of opening.

Frequently asked questions (FAQ)

Q1: Which is healthier, grapeseed oil or olive oil?
There’s no single answer. Extra virgin olive oil is mainly monounsaturated fat and retains natural phenolic compounds; grapeseed oil is mainly polyunsaturated fat (chiefly omega-6) and relatively high in vitamin E. Both can be part of a balanced diet; the key is the amount, how you use it and your overall dietary pattern.

Q2: Grapeseed oil has a higher smoke point than olive oil — is it better for stir-frying?
Smoke point is not the only indicator. Refined oils generally have higher smoke points, but oils with a high proportion of polyunsaturated fat oxidise more easily under prolonged heating. For medium-heat pan-frying and stir-frying in Hong Kong homes, fresh extra virgin olive oil works just as well; the key is a hot pan, medium heat and not heating the pan dry.

Q3: Is grapeseed oil lower in calories, or “lighter”?
No. All cooking oils have roughly the same calories per gram, about 880–900 kcal per 100g. “Light” describes the taste, not fewer calories or less fat.

Q4: Can extra virgin olive oil completely replace grapeseed oil?
In most home cooking situations, yes, including dressings, steaming, blanching, baking and medium-heat pan-frying and stir-frying. If certain baking recipes need a completely flavourless oil, keep a neutral oil for that particular use.

Q5: How long do the two oils keep after opening?
Follow the product labelling and use it up soon. Oils with a higher proportion of polyunsaturated fat generally oxidise more easily, so after opening it’s even more important to keep them sealed, tighten the cap, and store them somewhere cool and away from the stove. The Mastri product page recommends using it within 6 months of opening.

Q6: When buying grapeseed oil or olive oil, what matters most on the label?
For olive oil, first check whether it is labelled Extra Virgin and whether the ingredients are olive oil only; for grapeseed oil, check whether it is a single oil and how it is processed (cold pressed or refined). For both, check the best-before date.

Disclaimer

This article is general dietary and kitchen education, helping Hong Kong households understand the common differences between extra virgin olive oil and grapeseed oil and how to use them at home. Grapeseed oil nutritional values are general reference values from a public database; actual values vary by brand and processing. It does not constitute medical advice, nutritional therapy, food safety certification or lab conclusions on any individual product, and it does not guarantee any therapeutic or disease-improvement outcome. If you have special dietary needs or health conditions, please consult a registered doctor or dietitian.