Peanut oil
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Every diet
Pressed from peanuts.
Fat with no carbohydrate at all.
Fine for most people at normal amounts.
Rules by country
Peanut oil is a food without an E-number, so it is not assessed as an additive by the FDA, EFSA or Health Canada. The rules that do apply are the allergen rules for peanut and, in the United States, the labelling of highly refined oils, which are exempt from the peanut declaration.
What is it?
Refined peanut oil is nearly colorless with a mild taste, while cold-pressed peanut oil is amber and tastes strongly of peanut. It is about 45% monounsaturated, 30% polyunsaturated and 20% saturated fat, and it holds its structure well above the temperatures most other oils start to smoke.
Where it comes from: Pressed from peanuts, either raw or roasted. Refined peanut oil is pale and mild, while the cold-pressed version is darker and smells strongly of the nut.
Why it’s in food
- Frying
- Stir-frying
- Roasting
- Dressings
- Baking
Often found in
Also listed as: Peanut oil, Groundnut oil, Refined peanut oil, Cold-pressed peanut oil, Arachis oil
Health & gut impact
Like olive oil, peanut oil is rich in oleic acid, and controlled feeding trials show that replacing saturated fat with it lowers LDL cholesterol.
Sacks and colleagues, American Heart Association presidential advisory on dietary fats (2017)
Oil that has been heated all day in a restaurant fryer is where aldehydes build up, not a fresh bottle on a shelf. Peanut oil holds up better than most, but it is still an oil that should not be reheated repeatedly.
Chef and colleagues, oxidation products in reheated oil (2008)
Peanut is a declared allergen in the US, EU, Canada and Australia. Highly refined peanut oil is exempt from the US declaration because the refining removes the protein, and most people with a peanut allergy tolerate it, but the exemption does not apply to cold-pressed oil.
US FASTER Act (2021) allergen labelling rules
What can I use instead?
Ratio: Use the same volume; it is neutral and cheap
Best for: Frying and everyday cooking
Related
More fats & oils:
Common questions
Is peanut oil healthier than olive oil?
Both are mostly monounsaturated fat and both are good choices. Olive oil carries the extra polyphenols and the evidence from the Mediterranean trials; peanut oil has a higher smoke point and a neutral taste. Either is a step up from butter or palm oil in a hot pan.
Is peanut oil safe if I am allergic to peanuts?
Refined peanut oil is usually safe for most people with a peanut allergy, because the refining removes the protein that triggers the reaction, and the US does not require it to be declared. Cold-pressed and crude peanut oil are a different matter and do need to be avoided.
What is the difference between peanut oil and groundnut oil?
There is none. Groundnut is another name for peanut, and the two names appear on the same product depending on where it is sold.
Is Peanut oil safe?
Generally safe (90/100). Peanut oil is a food without an E-number, so it is not assessed as an additive by the FDA, EFSA or Health Canada. The rules that do apply are the allergen rules for peanut and, in the United States, the labelling of highly refined oils, which are exempt from the peanut declaration.
Is Peanut oil vegan?
Yes. Pressed from peanuts.
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Scientific sources & regulatory citations
- Sacks and colleagues, American Heart Association presidential advisory on dietary fats (2017)
- Chef and colleagues, oxidation products in reheated oil (2008)
- US FASTER Act (2021) allergen labelling rules
CAS 8002-03-9