Made from peanut plant seeds, peanut oil — also known as groundnut oil — is commonly used in baking, sautéing, frying, and other forms of cooking.
While peanut oil offers a slightly nutty flavor, it’s generally a good, neutral option to use for most recipes. It has a high smoke point (around 450°F), meaning it can withstand high temperatures without burning.
Peanut oil is rich in vitamin E, an antioxidant that offers many protective benefits against chronic disease. This, along with its healthy fat content, means peanut oil can be a great addition to your diet — as long as you consume it in moderation.
One serving (1 tablespoon) of peanut oil contains:
- Calories: 119
- Fat: 14 grams
- Saturated Fat: 2 grams
- Protein: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Peanut oil also contains nutrients like:
- Vitamin E
- Monounsaturated fat
- Polyunsaturated fat
- Omega-6 fatty acids
Potential Health Benefits of Peanut Oil
Peanut oil is high in antioxidants and good fats that can keep your heart healthy and blood sugar levels down.
Using this oil for cooking can provide potential health benefits including:
With high levels of vitamin E and monounsaturated and polyunsaturated fats (unsaturated “good fats”), peanut oil could be good for the heart. Studies have shown that replacing saturated fats with these types of unsaturated fats contribute to a lower risk of heart disease.
Other studies have found that vitamin E protects the body from free radicals, which can damage cells and cause some cancers and heart disease.
Better Diabetes Control
Some studies have linked unsaturated fats to improved blood sugar levels in those with diabetes. Consuming polyunsaturated fats instead of saturated fats can also improve insulin secretion, which helps keep blood sugar levels low.
The monounsaturated fats in peanut oil can also help you lower your LDL cholesterol, otherwise known as the “bad” cholesterol. High LDL can clog or block arteries, leading to heart disease and stroke.
Potential Risks of Peanut Oil
While peanut oil comes with a number of health benefits, there are a few notable downsides.
If you have allergies or consume a large amount of other omega-6 fats, you’ll want to be aware of these potential health risks:
Allergies to peanuts are one of the most common in children. A peanut allergy can lead to severe attacks that could lead to anaphylaxis and even death.
However, it’s not clear whether peanut oil will cause the same severe allergic reaction. Refined peanut oil may be safer, while crude, cold-pressed, or expelled varieties could cause symptoms if you have a peanut allergy.
The omega-6 fatty acids in peanut oil can be harmful if your diet consists of too much of this type of fat. Many Americans already consume a diet high in omega-6 fats, which are found in vegetable oils, fast food, and many packaged products.
Studies have found links between omega-6 fats and an increased risk of heart disease. However, consuming peanut oil in moderation is generally considered safe.