Peanut oil: A superfood source of healthy fats to support your heart

: Natural News; 17 May 2025; Hits: 2

Peanut oil is low in saturated fats and high in monounsaturated and polyunsaturated fats, providing 120 calories per tablespoon. Although not an abundant source of essential vitamins and minerals, it contains vitamin E.

Its high smoke point makes it ideal for frying and stir-frying, while its mild, nutty flavor can enhance dressings, sauces and baked goods.

A heart-healthy replacement for sources of saturated fats in your diet, peanut oil should still be consumed in moderation as excessive omega-6 intake may cause inflammation. Refined versions are stripped of their antioxidants, so choose pure, minimally processed peanut oil. Caution is advised for people with peanut allergies.

Opt for organic, cold-pressed peanut oil to avoid pesticide residues and aflatoxins. Look for USDA Organic or Non-GMO certifications.

Popularized in the 20th century as an alternative crop to cotton, peanuts are now produced worldwide and valued for their culinary versatility and health benefits.

Peanut oil, derived from the humble peanut (Arachis hypogaea), is more than just a staple in many kitchens – it's a superfood with a rich history and versatile culinary applications. Extracted through either cold-pressing or refining methods, peanut oil boasts a mild, nutty flavor that can enhance dishes while also providing essential fatty acids.

But beyond its culinary appeal, is peanut oil actually good for you? How does it compare to other cooking oils and are there potential health risks to consider?

Brief history of peanut oil

Peanuts, native to South America, have been cultivated for thousands of years. But peanut oil did not gain widespread popularity until the late 19th and early 20th centuries, when industrial extraction methods made large-scale production viable.

In the U.S., agricultural scientist George Washington Carver played a key role in promoting peanuts -- and by extension, peanut oil -- as an alternative crop to cotton. This innovation helped establish peanut oil as a cooking staple in home kitchens and commercial food production. Today, major producers include China, India, the United States and Nigeria.

Nutritional profile of peanut oil

Unlike whole peanuts, peanut oil does not provide protein, fiber or significant amounts of vitamins (except vitamin E) and minerals, so it is not as nutrient-dense as flaxseed oil or extra virgin olive oil. But peanut oil is rich in beneficial fats like oleic acid that are known to support a healthy heart. Compared to other oils like coconut oil or palm oil, peanut oil is also low in saturated fats.

Here's what you can get from one tablespoon of peanut oil:

120 calories

14 g of fat, mostly unsaturated

6.2 g of monounsaturated fats (MUFAs, primarily oleic acid)

4.3 g of polyunsaturated fats (PUFAs, such as linoleic acid, an omega-6)

2.3 g of saturated fats

11 percent of the Daily Value for vitamin E (tocopherols), but this amount varies depending on processing

With its high levels of heart-healthy MUFAs and PUFAs, peanut oil can help you maintain healthy cholesterol levels when used in moderation. Unlike extra virgin olive oil, peanut oil is ideal for high-heat cooking like frying and stir-frying due to its high smoke point (~450 F). Additionally, its neutral yet slightly nutty taste makes it suitable for dressings, marinades and baked goods.

Is peanut oil healthy or harmful?

The health impact of peanut oil depends on factors like sourcing, processing and individual dietary needs.

On the positive side, peanut oil has a more favorable lipid profile compared to other fat-rich oils, making it a healthier, more cardiovascular-friendly alternative to butter or lard. It is also typically non-GMO and gluten-free, making it suitable for people with gluten sensitivities. Additionally, its high smoke point makes it an excellent cooking oil that won't produce harmful compounds when heated.

However, like many vegetable oils, peanut oil is high in omega-6 fatty acids and excessive consumption, without balancing with omega-3s, may contribute to inflammation. Highly refined peanut oil also doesn't contain as much antioxidants as minimally processed peanut oil, and may contain chemical residues from processing. People with severe peanut allergies should also exercise caution due to possible cross-contamination risks. (Related: Scientists develop breakthrough treatment in children with peanut allergies.)

But as long as you're not allergic to peanuts and maintain a balanced diet that includes rich omega-3 sources like flaxseed and fatty fish, peanut oil can be a healthy addition to your meals.

Why choose organic peanut oil

Peanut crops are prone to fungal contamination and peanut oil from conventionally grown peanuts may contain traces of glyphosate, organophosphates or fungicides, raising concerns about their safety.

Some studies have also detected low levels of heavy metals like arsenic and cadmium in peanuts, especially those grown in contaminated soil. To minimize you exposure to these harmful chemicals, opt for organic, cold-pressed peanut oil, which is not only minimally processed but also free of synthetic pesticides.

You should also look for third-party certifications (like USDA Organic or Non-GMO Project Verified) to ensure higher quality and cleaner products.

Culinary uses of peanut oil

Here are some delicious ways to incorporate peanut oil into your diet:

High-heat cooking

Stir-fries (e.g., Kung pao chicken, vegetable stir-fry)

Deep-frying (tempura, French fries, fried chicken)

Flavorful recipes

Asian peanut sauces (Satay, Pad Thai)

Salad dressings (paired with soy sauce, lime and ginger)

Baked goods (for a moist texture in muffins or cakes)

Pro tip: For a richer taste, try unrefined (roasted) peanut oil as a finishing drizzle over noodles or grilled veggies.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this video to learn how peanut oil is made inside a factory.

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