Peanut oil is a clear, light‑colored oil that comes from pressed peanuts. It’s been used in kitchens for a long time, especially in Asian cooking. If you’re looking for an oil that can handle high heat without burning, peanut oil is a good choice.
One of the main reasons people pick peanut oil is its fat profile. It’s mostly made up of monounsaturated and polyunsaturated fats, which are the “good” fats that can help keep cholesterol in a healthy range. A tablespoon of peanut oil gives you about 120 calories and a dose of vitamin E, an antioxidant that protects cells from damage.
Unlike some other oils, peanut oil has a decent amount of oleic acid. This acid has been linked to lower inflammation, which can be helpful if you have joint aches or a busy lifestyle that keeps you on the move. The oil also contains a small amount of phytosterols, plant compounds that may support heart health.
People who are careful about their sodium intake often use peanut oil because it adds flavor without adding salt. The mild nutty taste can make foods more satisfying, so you might use less sauce or seasoning overall.
When you cook with peanut oil, the most important thing to remember is its smoke point. The smoke point sits around 440 °F (225 °C), which means the oil stays stable at high temperatures. This makes it perfect for frying, stir‑frying, and searing. If you try to fry chicken or vegetables, you’ll get a crisp crust without the oil breaking down and tasting bitter.
Because the flavor is subtle, you can also use peanut oil for baking. Swapping it in for butter or other oils in recipes for muffins or quick breads will give a softer crumb and a light nutty note. Just keep the amount the same as you would with any other oil.
Storing peanut oil is easy. Keep the bottle in a cool, dark place, like a pantry away from the stove. Once you open it, try to close the lid tightly to keep air out. If you store it in the fridge, the oil may become cloudy, but that’s normal and it will clear up when it returns to room temperature.
Watch out for the “rancid” smell—if the oil smells sharp or sour, it’s gone bad and you should toss it. A good rule is to use the oil within six months after opening, especially if you keep it at room temperature.
For anyone on a peanut allergy, be careful. Even though the oil is refined and usually safe, some people still react. If you have a severe allergy, choose a different oil like canola or sunflower.
In short, peanut oil is a versatile kitchen staple. It offers a high smoke point, a decent nutrient profile, and a pleasant mild taste. Whether you’re frying, sautéing, or baking, it can handle the heat and keep your dishes tasty. Just store it right, check for spoilage, and you’ll have a reliable oil on hand for many meals.
Discover how peanut oil can support weight loss, improve cardiovascular health, and provide antioxidant benefits. Learn practical tips, compare it to other oils, and see if it fits your diet.