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Learn everything about Peanut Oil (Groundnut Oil) – its nutrition facts, vitamins, minerals, health benefits, culinary uses, skincare applications, side effects, and precautions. A complete guide you won’t need to search elsewhere!
Introduction
Peanut oil, also called groundnut oil or Arachis oil, is one of the most widely used edible oils in the world. Extracted from peanuts (Arachis hypogaea), it is valued for its mild nutty flavor, high smoke point, and impressive health benefits. This oil is not only a kitchen staple but also plays a role in skincare, traditional medicine, and even industrial products.
In this article, we’ll explore everything you need to know about peanut oil—its nutrition, vitamins, health benefits, types, culinary and non-culinary uses, potential side effects, and buying tips.
Types of Peanut Oil
Peanut oil is available in several forms, each with its own unique properties:
1. Refined Peanut Oil
Clear, light-colored, and neutral in taste.
Commonly used in restaurants and packaged food production.
Usually allergy-safe since peanut proteins are removed.
2. Cold-Pressed (Unrefined) Peanut Oil
Extracted without heat, retains more nutrients and nutty flavor.
Often used for dressings, marinades, and traditional remedies.
3. Roasted Peanut Oil
Made from roasted peanuts, has a deep nutty flavor.
Common in Asian cooking, stir-fry, and sauces.
4. Peanut Oil Blends
Sometimes mixed with cheaper oils (like soybean or sunflower).
Affordable option but may not have the same benefits as pure peanut oil.
Nutritional Profile (per 1 tablespoon ~14g)
Calories: 119–120
Fat: 14g
Saturated Fat: ~2.3g
Monounsaturated Fat: ~6.2g
Polyunsaturated Fat: ~4.3g
Vitamin E: 11% DV
Phytosterols: Plant sterols that help reduce cholesterol absorption
Omega-6 Fatty Acids: Essential for brain and skin health
Unlike olive oil, peanut oil does not contain many vitamins or minerals beyond Vitamin E. Its main health value comes from healthy fats and antioxidants.
Health Benefits of Peanut Oil
Supports Heart Health
High in monounsaturated fats that lower LDL (bad cholesterol) and increase HDL (good cholesterol).
Helps reduce the risk of heart disease, stroke, and atherosclerosis.
Provides Antioxidant Protection
Vitamin E protects cells from oxidative damage.
May help slow down aging, protect skin, and reduce the risk of chronic diseases.
Anti-Inflammatory Properties
Contains resveratrol and phytosterols, which may help fight inflammation.
Useful in managing conditions like arthritis.
Helps Control Blood Sugar
Some research shows peanut oil improves insulin sensitivity.
May be beneficial for people with type 2 diabetes when used in moderation.
Boosts Skin & Hair Health
Vitamin E nourishes the skin, fights dryness, and prevents premature aging.
Used in massage oils to relieve joint pain and muscle stiffness.
Can be applied to hair for shine and strength.
High Smoke Point (~450°F / 232°C)
Perfect for deep frying and stir-frying without breaking down into harmful compounds.
Culinary Uses of Peanut Oil
Peanut oil is a favorite in kitchens worldwide due to its flavor and stability:
Deep Frying: French fries, chicken, and tempura.
Stir-Frying: Asian dishes like noodles, fried rice, and vegetables.
Roasting: Adds nutty flavor to roasted meats and vegetables.
Salad Dressings: Cold-pressed peanut oil adds rich taste to dressings and dips.
Baking: Can be used in cakes, cookies, and bread for a nutty aroma.
Non-Culinary Uses of Peanut Oil
Traditional Medicine: Used in Ayurveda and Chinese medicine for massages, joint pain relief, and wound healing.
Skincare: Natural moisturizer, reduces scars and acne marks.
Massage Oil: Blended with essential oils for aromatherapy.
Industrial Uses: Soap making, lubricants, and biodiesel.
Possible Side Effects & Precautions
Peanut Allergy:
Unrefined peanut oil may trigger severe allergic reactions.
Refined peanut oil is usually safe, but always check labels.
High in Omega-6:
Too much may cause an imbalance with Omega-3 fatty acids, leading to inflammation.
Calorie Dense:
Overconsumption can lead to weight gain.
Storage Concerns:
Peanut oil can become rancid quickly if not stored properly (keep in a cool, dark place).
Buying & Storage Tips
Choose cold-pressed or refined oil depending on your needs.
Look for 100% pure peanut oil without additives.
Store in an airtight container away from heat and sunlight.
Use within 6–12 months after opening.
Conclusion
Peanut oil (groundnut oil) is a versatile, nutrient-rich cooking oil with many health benefits. From improving heart health to nourishing skin, it plays multiple roles in both kitchen and wellness. While it is safe and healthy when consumed in moderation, those with peanut allergies should be cautious.
For frying, stir-frying, or skincare, peanut oil can be an excellent natural choice — making it a valuable addition to a healthy lifestyle.
