Health Guide

Peanut Oil

Peanut Oil, often referred to as Arachis oil, is a vegetable oil derived from peanuts (Arachis hypogaea). While categorized as a dietary supplement for its high Vitamin E content, it is most famous as a cooking staple, particularly in Asian and African cuisines due to its high smoke point and distinct, mildly nutty flavor. Unlike many other vegetable oils, peanut oil is rich in monounsaturated fats (specifically oleic acid) and resveratrol, a compound linked to heart health. It matters because it offers a stable fat source for high-heat cooking that also delivers antioxidants to combat oxidative stress in the body.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Smoke Point Comparison (Cooking Stability)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Smoke Point (°F)

Oil Type →

Health Benefits & Sources

Why You Need It

Heart Health: Rich in monounsaturated fats that help lower bad (LDL) cholesterol.
Antioxidant Power: Contains resveratrol and Vitamin E, which protect cells from damage.
Blood Sugar Control: May help stabilize insulin levels compared to saturated fats.
Skin Barrier: Often used topically to lock in moisture and protect the skin.

Deep Dive

Peanut oil is primarily composed of oleic acid, a monounsaturated fat also found in olive oil. This fatty acid is celebrated for its ability to improve insulin sensitivity and reduce inflammation markers like C-reactive protein. Furthermore, peanut oil contains resveratrol, the same antioxidant found in red wine and grapes. Research suggests resveratrol may help relax blood vessels, improving circulation and lowering blood pressure. Because it is low in polyunsaturated fats (which can oxidize easily when heated), it is considered one of the more stable oils for frying, generating fewer harmful free radicals than oils like soybean or corn oil.

Natural Food Sources

Peanut oil is found in the legume itself. While you cannot get high concentrations of oil from vegetables, you can get the healthy fats and Vitamin E from whole peanuts.

Food Source	Amount (Oil Equivalent)	Vitamin E (% DV)
Peanuts (Raw)	~14g per 100g	20%
Peanut Butter (Natural)	~16g per 100g	15%
Peanut Oil (Refined)	100g per tbsp	15%
Almonds	~8g per 100g	12%

Supplementation

Peanut oil is rarely taken as a supplement in pill form; it is usually consumed as a liquid oil or found as a carrier oil in topical products. If taking Vitamin E supplements, check the source, as it is often derived from soybean or sunflower oil. When cooking, use unrefined (cold-pressed) peanut oil for salads to get the full nutrient profile, and refined peanut oil for high-heat frying as it has a neutral taste and higher smoke point (450°F/232°C).

Top Food Sources

Peanuts (Boiled/Roasted)

Provides whole food fats and fiber

Peanut Oil (Refined)

Best for frying (450°F smoke point)

Peanut Oil (Unrefined)

Best for dressings (Nutrient rich)

Peanut Butter

Choose natural to avoid added sugars

Almonds

Alternative source of similar healthy fats

Frequently Asked Questions

Yes. Refined peanut oil has a high smoke point (450°F) and a neutral flavor that doesn't overpower the food. It is the oil of choice for many commercial fried chicken recipes.

Yes. It is high in monounsaturated fats, which studies show can lower LDL (bad) cholesterol while maintaining HDL (good) cholesterol, similar to olive oil.

Unrefined (cold-pressed) is better for nutrition (flavor and antioxidants) but burns at lower temperatures. Refined is better for high-heat cooking and is generally safer for those with peanut allergies (though always check the label).

You should use it in moderation. While it contains healthy fats, it is still pure fat and contains 120 calories per tablespoon. It is a healthy swap for butter or trans fats, but portion control is key.

Safety & Side Effects

Allergies: The most critical safety concern is peanut allergy. Even trace amounts of peanut oil can trigger severe anaphylactic reactions in sensitive individuals. Refined peanut oil (often used in fast-food fryers) typically removes the allergenic proteins, making it safe for most allergic people, but unrefined (cold-pressed) peanut oil retains these proteins and is dangerous for those with allergies.

Caloric Density: Like all oils, it is calorie-dense (120 calories per tablespoon). Excessive consumption can lead to weight gain.

Scientific References

[1]Lin, L., Allemekinders, H., et al. (2016). 'Evidence of health benefits of canola and peanut oil.' *Critical Reviews in Food Science and Nutrition*.
[2]O'Byrne, D. J., et al. (2000). 'Comparison of the antioxidant effects of peanut oil vs. olive oil.' *Journal of the American College of Nutrition*.
[3]Schwingshackl, L., et al. (2015). 'Effects of oils and solid fats on blood lipids and inflammatory markers.' *Nutrition, Metabolism and Cardiovascular Diseases*.