Here’s a full breakdown of Groundnut Oil (also known as Peanut Oil) — covering its origin, nutrition, benefits, uses, and considerations:
???? What is Groundnut Oil?
Groundnut oil is a vegetable oil extracted from peanuts (Arachis hypogaea). It’s widely used in cooking, especially in Asian and African cuisines, prized for its mild flavor, high smoke point, and nutty aroma.
???? Nutritional Profile (per 1 tbsp / ~14g)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Total Fat | 14 g |
| Saturated Fat | 2–2.5 g |
| Monounsaturated Fat | 6–7 g |
| Polyunsaturated Fat | 4–5 g |
| Omega-6 Fatty Acids | High |
| Vitamin E | 11–15% DV |
| Cholesterol | 0 mg |
???? Health Benefits
Heart-Healthy Fats – Rich in monounsaturated fats that may help reduce LDL (bad) cholesterol.
High in Vitamin E – Acts as an antioxidant, supports skin, and boosts immunity.
High Smoke Point (~450°F / 232°C) – Great for frying and high-heat cooking without breaking down.
May Improve Insulin Sensitivity – When used in moderation in place of saturated fats.
Supports Skin Health – Often used topically for dry skin and inflammation.
???? Culinary Uses
Deep frying – Ideal for items like samosas, pakoras, and fries
Stir-frying & sautéing – Used in Asian-style cooking
Salad dressings – When using cold-pressed/virgin groundnut oil
Baking – Adds a subtle nutty flavor
Tip: Refined oil has a neutral flavor; cold-pressed oil retains its nuttiness and more nutrients.
⚠️ Things to Watch Out For
Allergy Alert – Not safe for people with peanut allergies.
Omega-6 Ratio – High intake without balancing omega-3s may promote inflammation.
Overheating – Though stable at high temperatures, overuse of any oil in deep frying should be moderated.
✅ Buying & Storage Tips
Choose cold-pressed or virgin for health benefits.
Store in a cool, dark place to prevent oxidation.
Use within a few months of opening for best quality.