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Peanut Oil

This is made from shelled peanuts and is popular in Asian dishes as well as Southern cooking.
  • Flavor – Nutty yet mild
  • Uses – Stir-frying, roasting, deep frying, baking
  • Quick tip – If you have a blender, make homemade peanut butter! Blend 1 cup shelled peanuts and 2 tablespoons peanut oil. 

Peanut Oil
Peanut oil is pale in color, with a nutty scent and powerful flavor. It can go rancid quickly, so store it in a cool, dry place, and use it within a few months. It’s best to buy in small batches, unless you’re doing a lot of deep-frying (we’d bust it out for this excellent skillet-fried chicken). It’s recommended for high-heat cooking (smoke point: 450˚), and in tandem with complementary flavors. It’s tasty in Asian cuisine, and often used in dishes like stir-fries and this Thai Larb.

Is Peanut Oil Healthy? The Surprising Truth

With so many cooking oils available on the market, it’s hard to know which ones are best for your health.

Peanut oil is a popular oil that is commonly used in cooking, especially when frying foods.

While peanut oil may have some health benefits, it also has some significant drawbacks.

This article takes a detailed look at peanut oil to find out if it is a healthy or unhealthy choice.

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Peanut oil, also referred to as groundnut oil or arachis oil, is a vegetable-derived oil made from the edible seeds of the peanut plant.

Though the peanut plant flowers above ground, the seeds or peanuts actually develop underground. This is why peanuts are also known as groundnuts.

Peanuts are often grouped with tree nuts like walnuts and almonds, but they are actually a type of legume that belongs to the pea and bean family.

Depending on processing, peanut oil can have a wide range of flavors that vary from mild and sweet to strong and nutty.

There are several different types of peanut oil. Each one is made using different techniques:

  • Refined peanut oil: This type is refined, bleached and deodorized, which removes the allergenic parts of the oil. It is typically safe for those with peanut allergies. It is commonly used by restaurants to fry foods like chicken and french fries.
  • Cold-pressed peanut oil: In this method, peanuts are crushed to force out the oil. This low-heat process retains much of the natural peanut flavor and more nutrients than refining does.
  • Gourmet peanut oil: Considered a specialty oil, this type is unrefined and usually roasted, giving the oil a deeper, more intense flavor than refined oil. It is used to give a strong, nutty flavor to dishes like stir-fries.
  • Peanut oil blends: Peanut oil is often blended with a similar tasting but less expensive oil like soybean oil. This type is more affordable for consumers and is usually sold in bulk for frying foods.

Peanut oil is widely used around the world but is most common in Chinese, South Asian and Southeast Asian cooking. It became more popular in the United States during World War II when other oils were scarce due to food shortages.

It has a high smoke point of 437℉ (225℃) and is commonly used to fry foods.

SUMMARYPeanut oil is a popular vegetable oil commonly used around the world. This oil has a high smoke point, making it a popular choice for frying foods.

Here is the nutritional breakdown for one tablespoon of peanut oil (1):

  • Calories: 119
  • Fat: 14 grams
  • Saturated fat: 2.3 grams
  • Monounsaturated fat: 6.2 grams
  • Polyunsaturated fat: 4.3 grams
  • Vitamin E: 11% of the RDI
  • Phytosterols: 27.9 mg

The fatty acid breakdown of peanut oil is 20% saturated fat, 50% monounsaturated fat (MUFA) and 30% polyunsaturated fat (PUFA).

The main type of monounsaturated fat found in peanut oil is called oleic acid, or omega-9. It also contains high amounts of linoleic acid, a type of omega-6 fatty acid, and smaller amounts of palmitic acid, a saturated fat.

The high amount of omega-6 fats that peanut oil contains may not be a good thing. These fats tend to cause inflammation and have been linked to various health problems.

The considerable amount of monounsaturated fat found in this oil makes it a go-to for frying and other methods of high-heat cooking. However, it does contain a good amount of polyunsaturated fat, which is less stable at high temperatures.

On the other hand, peanut oil is a good source of vitamin E, an antioxidant that has many health benefits like protecting the body from free radical damage and reducing the risk of heart disease (2Trusted Source3Trusted Source ).

SUMMARYPeanut oil is high in monounsaturated fat, making it a popular choice for high-heat cooking. It is a good source of vitamin E, which has many health benefits.

Peanut oil is a great source of vitamin E.

It has also been linked to some health benefits, including reducing certain risk factors for heart disease and lowering blood sugar levels in people with diabetes.

Peanut Oil Is High in Vitamin E

Just one tablespoon of peanut oil contains 11% of the recommended daily intake of vitamin E (1).

Vitamin E is actually the name for a group of fat-soluble compounds that have many important functions in the body.

The main role of vitamin E is to function as an antioxidant, protecting the body from harmful substances called free radicals.

Free radicals can cause damage to cells if their numbers grow too high in the body. They have been linked to chronic diseases like cancer and heart disease (2Trusted Source ).

What’s more, vitamin E helps to keep the immune system strong, which protects the body from bacteria and viruses. It is also essential for red blood cell formation, cell signaling and preventing blood clots.

This powerful antioxidant may reduce the risk of heart disease, certain cancers, cataracts and may even prevent age-related mental decline (3Trusted Source4).

In fact, an analysis of eight studies that included 15,021 people found a 17% reduction in the risk of age-related cataract in those with the highest dietary intake of vitamin E compared to those with the lowest intake (5Trusted Source ).

It May Reduce Heart Disease Risk

Peanut oil is high in both monounsaturated (MUFA) and polyunsaturated (PUFA) fats, both of which have been researched extensively for their roles in reducing heart disease.

There is good evidence that consuming unsaturated fats can lower certain risk factors associated with heart disease.

For example, high levels of LDL cholesterol and triglycerides in the blood have been linked to a greater risk of heart disease. Many studies have shown that replacing saturated fats with MUFAs or PUFAs may reduce both LDL cholesterol and triglyceride levels (67Trusted Source8Trusted Source ).

A large review by the American Heart Association suggests that reducing saturated fat intake and increasing your monounsaturated and polyunsaturated fat intake could lower the risk of heart disease by as much as 30% (6).

Another review of 15 controlled studies had similar findings, concluding that reducing saturated fats in the diet had no effect on heart disease risk, although replacing some saturated fat with polyunsaturated fat may reduce the risk of heart events (9Trusted Source ).

Yet these benefits were only seen when replacing saturated fats with monounsaturated and polyunsaturated fats. It is unclear if adding more of these fats to your diet without changing other dietary components will have a positive effect on heart health.

Additionally, it is important to note that other major studies have shown little or no effect on heart disease risk when reducing saturated fat or replacing it with these other fats.

For example, a recent review of 76 studies including over 750,000 people found no link between saturated fat intake and the risk of heart disease, even for those with the highest intake (10Trusted Source ).

While peanut oil has a good amount of polyunsaturated fats, there are many other nutritious options that are higher in this type of fat like walnuts, sunflower seeds and flaxseeds.

Peanut Oil May Improve Insulin Sensitivity

Studies have shown that monounsaturated and polyunsaturated fats may improve blood sugar control in people with diabetes.

Consuming any fat with carbohydrates helps slow the absorption of sugars in the digestive tract and leads to a slower rise in blood sugar. However, monounsaturated and polyunsaturated fats, in particular, may play a bigger role in blood sugar control (11).

In a review of 102 clinical studies that included 4,220 adults, researchers found that replacing just 5% of saturated fat intake with polyunsaturated fats led to a significant reduction in blood sugar levels and HbA1c, a marker of long-term blood sugar control.

Additionally, replacing saturated fat with polyunsaturated fat significantly improved insulin secretion in these subjects. Insulin helps cells absorb glucose and keeps your blood sugar from getting too high (12).

Animal studies also suggest that peanut oil improves blood sugar control.

In one study, diabetic rats fed peanut oil experienced significant reductions in both blood sugar levels and HbA1c. In another study, diabetic mice given diets fortified with peanut oil had significant reductions in blood sugar (13Trusted Source14).

SUMMARYPeanut oil may reduce heart disease risk factors. It may also help improve insulin sensitivity and lower blood sugar in people with diabetes. It is also a great source of vitamin E, a powerful antioxidant that protects the body from free radical damage.

Although there are some evidence-based benefits to consuming peanut oil, there are also some potential drawbacks.

Peanut Oil Is High in Omega-6 Fats

Omega-6 fatty acids are a type of polyunsaturated fat. They are an essential fatty acid, meaning that you must get them through the diet because your body cannot make them.

Along with the better known omega-3 fatty acids, omega-6 fatty acids play a critical role in proper growth and development, as well as normal brain function.

While omega-3s help fight inflammation in the body that can lead to a number of chronic diseases, omega-6s tend to be more pro-inflammatory.

Although both of these essential fatty acids are crucial to health, modern-day diets tend to be too high in omega-6 fatty acids. In fact, the typical American diet can contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids (15).

Experts suggest that this ratio should be closer to 1:1 or 4:1 for optimal health. Omega-6 intake has skyrocketed over the last few decades, along with rates of inflammatory diseases like heart disease, obesity, inflammatory bowel disease and cancer (16Trusted Source1718Trusted Source ).

In fact, multiple studies link high intakes of omega-6 fats to an increased risk of breast cancer in women (19Trusted Source20Trusted Source ).

The evidence supporting a link between the heavy consumption of these pro-inflammatory fats and certain diseases is strong, though it should be noted that the research is ongoing.

Peanut oil is very high in omega-6s and lacks omega-3s. In order to eat a more balanced ratio of these essential fatty acids, limit intake of oils high in omega-6s, such as peanut oil.

Peanut Oil May Be Prone to Oxidation

Oxidation is a reaction between a substance and oxygen that causes free radicals and other harmful compounds to form. This process commonly occurs in unsaturated fats, while saturated fats are more resistant to oxidation.

Polyunsaturated fats are the most susceptible to becoming oxidized due to their higher amount of unstable double bonds.

Simply heating or exposing these fats to air, sunlight or moisture can ignite this undesirable process.

The high amount of polyunsaturated fats in peanut oil, along with its use as a high-heat oil, makes it more prone to oxidation.

The free radicals that are created when peanut oil becomes oxidized can cause damage in the body. This damage may even lead to premature aging, certain cancers and heart disease (21Trusted Source22Trusted Source23).

There are other, more stable oils and fats available on the market for high-heat cooking.

These are much more resistant to oxidation than peanut oil. Although peanut oil is advertised for its high smoke point, it may not be the best choice.

SUMMARYPeanut oil is high in pro-inflammatory omega-6 fatty acids. Western diets tend to be too high in these fats already, which may increase the risk of certain diseases. This oil may also be prone to oxidation, making it an unsafe choice as a cooking oil.

Peanut oil is a popular oil used around the world.

It’s a good source of the antioxidant vitamin E, which may help reduce heart disease risk factors. It may also help improve insulin sensitivity and blood sugar in those with diabetes.

Yet while this oil may have some health benefits, it also has some disadvantages.

It is very high in pro-inflammatory omega-6 fatty acids and is prone to oxidation, which may increase the risk of certain diseases

With so many other healthy fat choices on the market, it might be wise to choose an oil with more benefits and fewer potential health risks.

Some good alternatives include extra virgin olive oil, coconut oil or avocado oil.

น้ำมันถั่วลิงสง (peanut oil) คือน้ำมันพืช (vegetable oil) ที่สกัด (extraction) โดยใช้เมล็ดถั่วลิสง (peanut) เป็นวัตถุดิบ

ถั่วลิสง เป็นถั่วเมล็ดแห้ง (legume) จัดเป็นพืชน้ำมัน (oil cropถั่วลิสงมีน้ำมัน ประมาณร้อยละ 47-50 น้ำมันถั่วลิสงมีกลิ่น
เฉพาะตัว กรดไขมัน (fatty acid) เด่นในน้ำมันถั่วลิสง คือ oleic acid และ linoleic acid และมีกรดอะราชิดิก (arachidic acid
อยู่สูงกว่า ร้อยละ 1 ในขณะที่น้ำมันอื่นๆ มีกรดไขมันชนิดนี้อยู่น้อยมาก


Fatty acid (%) Rice bran oil Peanut oil Soybean oil Cottonseed oil
Myristic acid (14:0) 0.2 0 0.2 0.8
Palmitic acid (16:0) 15.0 8.1 10.7 27.3
Stearic acid (18:0) 1.9 1.5 3.9 2.0
Oleic acid (18:1) 42.5 49.9 22.8 18.3
Linoleic acid (18:2) 39.1 35.4 50.8 50.5
Linolenic acid (18:3) 1.1 0 6.8 0
Arachidic acid (20:0) 0.5 1.1 0.2 0.3
Behenic acid (22:0) 0.2 2.1 0.1 0




การผลิตน้ำมันถั่วลิสง ให้ทำได้เพียงสองวิธี คือ

  • น้ำมันถั่วลิสงธรรมชาติ ทำโดยการบีบอัด (expression) หรือบีบอัดโดยใช้ความร้อน และทำให้สะอาดโดยการล้าง 
    การตั้งไว้ให้ตกตะกอน การกรอง หรือการหมุนเหวี่ยง (centrifuge)
  • น้ำมันถั่วลิสงผ่านกรรมวิธี ทำโดยนำน้ำมันถั่วลิสงที่ได้จากวิธีธรรมชาติ แล้วมาผ่านกรรมวิธีทำให้บริสุทธิ์อีกครั้งหนึ่ง


ประกาศกระทรวงสาธารณสุข ฉบับที่ 23 (พ.ศ.2522) น้ำมันถั่วลิสงเป็นอาหารควบคุมเฉพาะ

น้ำมันถั่วลิสงที่ผลิตเพื่อจำหน่าย นำเข้าเพื่อจำหน่าย หรือที่จำหน่าย เพื่อใช้รับประทาน หรือใช้ปรุงแต่งในอาหาร ต้องมีคุณภาพ
หรือมาตรฐาน ดังต่อไปนี้

(1) มีค่าของกรด (acid value) คิดเป็นมิลลิกรัมโพแทสเซียมไฮดรอกไซด์ ต่อน้ำมัน 1 กรัม (ก) ได้ไม่เกิน 4.0 สำหรับน้ำมันถั่วลิสง
ที่ทำโดยวิธีธรรมชาติ (ข) ได้ไม่เกิน 0.6 สำหรับน้ำมันถั่วลิสงที่ทำโดยวิธีผ่านกรรมวิธี

(2) มีค่าเพอร์ออกไซด์ (peroxide value) คิดเป็นมิลลิกรัมสมมูลต่อน้ำมัน 1 กิโลกรัม ได้ไม่เกิน 10

(3) มีค่าสปอนนิฟิเคชัน (saponification number) คิดเป็นมิลลิกรัมโพแทสเซียมไฮดรอกไซด์ต่อน้ำมัน 1 กรัม ได้ 187 ถึง 196

(4) มีค่าไอโอดีนแบบวิจน์ (iodine value, ใช้วิธี Wijs) ได้ 80 ถึง 106

(5) มีความหนาแน่นสัมพัทธ์ (relative density) ที่ 30/30 องศาเซลเซียส ได้ 0.909 ถึง 0.913

(6) มีดัชนีหักเห (refractive index) ที่ 40 องศาเซลเซียส ได้ 1.460 ถึง 1.465

(7) มีน้ำและสิ่งที่ระเหยได้ (water and volatile matter) ที่อุณหภูมิ 105 องศาเซลเซียส ได้ไม่เกินร้อยละ 0.2 ของน้ำหนัก

(8) มีปริมาณสบู่ (soap content) ได้ไม่เกินร้อยละ 0.005 ของน้ำหนัก

(9) มีสารสปอนนิฟายไม่ได้ (unsaponifiable matter) ได้ไม่เกินร้อยละ 1 ของน้ำหนัก

(10) มีสิ่งอื่นที่ไม่ละลาย (insoluble impurities) ได้ไม่เกินร้อยละ 0.05 ของน้ำหนัก

(11) มีกลิ่นและรสตามลักษณะเฉพาะของน้ำมันถั่วลิสง

(12) ไม่มีกลิ่นหืน (rancidity)


Overview Information

Peanut oil is the oil from the seed, also called the nut, of the peanut plant. Peanut oil is used to make medicine.

Peanut oil is used to lower cholesterol and prevent heart disease. It is also used to decrease appetite as an aid to weight loss. Some people use it to help prevent cancer.

Peanut oil is sometimes applied directly to the skin for arthritis and joint paindry skineczema, scalp crusting and scaling without hair loss, and other skin disorders that cause scaling.

Rectally, peanut oil is used in ointments and medicinal oils for treating constipation.

Pharmaceutical companies use peanut oil in various products they prepare for internal and external use.

In manufacturing, peanut oil is used in skin care products and baby care products.

Sometimes the less expensive soya oil is added to peanut oil.

How does it work?

Peanut oil is high in monounsaturated “good” fat, and low in saturated “bad” fat, which is believed to help prevent heart disease and lower cholesterol. However, in animal studies, peanut oil has been shown to clog arteries, and this would increase the risk for heart disease.

Uses & Effectiveness?

Insufficient Evidence for

  • Lowering cholesterol.
  • Preventing heart disease.
  • Preventing cancer.
  • Decreasing appetite for weight loss.
  • Constipation, when applied to the rectum.
  • Arthritis and joint pain, when applied to the skin.
  • Scalp crusting and scaling, when applied to the skin.
  • Dry skin and other skin problems, when applied to the skin.
  • Other conditions.

More evidence is needed to rate the effectiveness of peanut oil for these uses.

Side Effects & Safety

Peanut oil is safe for most people when taken by mouth, applied to the skin, or used rectally in medicinal amounts.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Peanut oil is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts that are used as medicine. Stick to normal food amounts if you are pregnant or breast-feeding.

Allergy to peanuts, soybeans, and related plants: Peanut oil can cause serious allergic reactions in people who are allergic to peanuts, soybeans, and other members of the Fabaceae plant family.

What Is Peanut Oil?

Peanut oil comes from peanuts, which are up to 50 percent oil by weight. They’re native to South America, but their oil wasn't extracted on a large scale until the plant was brought to Europe in the 1500s. Peanut oil became a popular cooking oil in the United States after World War I, during which time it was used in the manufacture of explosives. This popular groundnut oil is used in commercial frying because it can withstand long periods of high heat without oxidizing.

What Is the Smoke Point of Peanut Oil?

Peanut oil is famous for its higher smoke point of 448 to 475°F, which makes it ideal for high-heat cooking. Unrefined peanut oil has a lower smoke point (350°F) and can be used for medium-heat applications where you'd usually use olive oil. Learn more about oil smoke points here.

Can You Use Peanut Oil for Frying?

Peanut oil is extremely popular choice for filling up the deep fryer because of its high smoke point and the fact that it tends to develop less off-flavors during frying compared to other vegetable oils, like canola oil. It’s also great for developing the crisp texture we prefer for french fries, tempura, and other fried foods.

Is Peanut Oil Healthy?

Peanut oil’s fat content breaks down to about 16 to 20 percent saturated fat, 26 to 41 percent monounsaturated fat, and 32 to 39 percent polyunsaturated, making it a pretty good source of unsaturated fats, which, when replacing saturated fat, are thought to lower the risk of heart disease. However, unsaturated fats are more prone to oxidation during cooking, which can eliminate potential health benefits.

Peanut oil also has a high proportion of linoleic acid, an omega-6 fatty acid, which can be inflammatory when not balanced out by an equal amount of omega-3 fatty acids. Unrefined peanut oil is high in antioxidant vitamin E, which protects against free radicals, and sterols, which may protect against certain cancers, but the health benefits of vitamin E are lost when the oil is refined or exposed to high temperatures.

What Are the Side Effects of Peanut Oil?

Peanut oil, especially the unrefined kind, may cause an allergic reaction in people with peanut allergies.

Refined vs. Unrefined Peanut Oil: What’s the Difference?

Refined peanut oil is neutral in flavor, has a high smoke point, and is the kind of peanut oil used for deep-frying. Unrefined peanut oil has a nutty flavor and is often used for finishing dishes, or blended with cheaper oils. Roasted unrefined peanut oil is used as a finishing oil, similar to toasted sesame oil.

Semi-refined peanut oil, found at Asian markets, is a good choice for stir-frying, because it retains some peanut flavor, while boosting the oil’s smoke point. Cold-pressed, green peanut oil, a vibrant, nutty-flavored unrefined oil made from raw green peanuts, is popular in China and has recently become popular in the American South as a finishing oil.

Watch Chef Thomas Keller’s MasterClass to see how he uses peanut oil for his fried chicken recipe.


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Peanut oil is a mild flavored oil that is excellent for frying and is often used in Asian cuisines. Peanut oil is offered in several varieties and can be purchased at most major groceries stores.

Peanut Oil Uses

Peanut oil is used for fryingsautéing, and simply to add flavor. Although most varieties of peanut oil have a very light, neutral flavor, they can sometimes have a slightly nutty flavor. Roasted peanut oils are strongly flavored and are usually added after cooking for added flavor.

Peanut oil is perfectly suited for frying because of its high smoke point. Peanut oil smokes at approximately 435 degrees Fahrenheit, which means that it can hold up to the high temperatures required for frying most foods. Peanut oil is also unique because it does not absorb flavors from the foods that are fried in it, meaning that multiple food types can be fried in the same batch of oil without cross contamination of flavors. For this reason, peanut oil has become a favorite in large-scale food operations where multiple food types are often cooked in a fryer before the oil is replaced.

Peanut Oil Varieties

There are several varieties of peanut oil on the market today. From refined, 100 percent peanut oil to peanut oil blends, each has unique flavors and cooking properties.

Refined Peanut Oil—This is the most common form of peanut oil used for cooking. This oil has been refined to remove flavors and colors, making it a completely neutral cooking oil. The refinement process also removes allergens, making it safe for those with peanut allergies.

Virgin or Cold Pressed Peanut Oil—This peanut oil has not been refined and retains much of its natural flavors and aromas. Even virgin peanut oil has a light flavor and can be used without overpowering the flavors of other ingredients.

Roasted Peanut Oil—Peanuts can be roasted prior to expelling their oil, which provides a deep nutty flavor and dark golden brown color. This oil is generally used for flavoring, rather than cooking. It can be drizzled over food after cooking or added to dressings, sauces, and marinades.

Peanut Oil Blends—Peanut oil is sometimes blended with lower cost oils, such as soybean oil, to make them more affordable. It is usually blended with an oil that has a similarly high smoking point, to preserve it's excellent frying qualities.

Peanut Oil Allergies

Unrefined peanut oil or roasted peanut oil may pose an allergenic danger. Peanut oils that are labeled as "refined," which includes the varieties most often used in food service operations, have had all of their allergenic compounds removed. According to the FDA Allergen Labeling and Consumer Protection Act of 2004, these refined oils can be excluded from being labeled as a "major food allergen."

Storing Peanut Oil

An unopened container of peanut oil will stay fresh for approximately one to two years. Be sure to store it in a cool, dark place to extend its lifespan.

Peanut oil that has been used for frying can be stored and used again. Used peanut oil should be stored in an air-tight container in a cool, dark place, preferably refrigerated. Overheating peanut oil (past its smoke point) will considerably reduce its lifespan. Making sure that all food particles have been filtered out prior to storage will also help maintain its freshness. Once opened or used, peanut oil should be used within six months.




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Written by Jillian Kubala, MS, RD on November 10,

Is Peanut Oil Healthy? What The Science Says

on February 5, 2019

What does peanut oil have in common with other polyunsaturated vegetable oils like soybean oil, safflower oil, and sunflower oil?

All of these cooking oils have a couple of things in common: they’re touted by the American Heart Association (AHA) as heart-healthy options … and current science doesn’t support any of their claims.

Read on to get the details about peanut oil — backed by science — so you can make the right decision for your health when it comes to cooking oil and getting more healthy fats into your diet.

What Is Peanut Oil?

Peanut oil has a perfectly nutty flavor, great for umami-flavored dishes and fried foods. In fact, if you like that golden, crispy texture of fried food, then you’re very familiar with peanut oil

Peanut oil comes from the peanut plant. The peanut is crushed and the oil is pressed from the legume. Then the oil is served unrefined or processed further to make refined peanut oil.

In terms of fatty acid profile, peanut oil looks like this[*]:

  • Saturated fatty acids (SFAs): 20%
  • Monounsaturated fatty acids (MUFAs): 50%
  • Polyunsaturated fatty acids (PUFAs): 30%

High in MUFAs and PUFAs and low in SFAs, peanut oil is the kind of fat the AHA recommends to reduce heart disease risk.

Unfortunately, recent science doesn’t support this recommendation.

5 Reasons to Avoid Peanut Oil


Some say peanut oil is healthy because it contains vitamin E. Vitamin E is an antioxidant that helps battle free radicals and reduce oxidative stress.

But there are a couple of problems with peanut oil that negate its vitamin E content. First, peanut oil oxidizes when you heat it, which creates more free radicals.

Second, it’s rich in omega-6 fatty acids, which throws off your omega-3 to omega-6 fatty acid ratio.

You want your ratios to be about 1:1 omega-6s to omega-3s or 4:1 at the very least. The standard American diet provides most people with a ratio more like 20:1[*].

As a result, obesity has skyrocketed — and along with it chronic diseases like diabetes, heart disease, and cancer[*].

These two things — omega-6 content and high rates of oxidation — make peanut oil high in free radicals, which cause oxidative stress. Oxidative stress — fueled by reactive oxygen species (ROS) — are linked to pretty much every chronic disease in the book[*].

If you’re looking for more vitamin E-rich fats, opt for palm oil or avocados oil.


There’s evidence that polyunsaturated fats like peanut oil can lower LDL cholesterol, often mislabeled “bad cholesterol”[*]. That’s one of the main reasons PUFAs are considered “heart healthy.”

One clinical trial, in particular, showed that peanut oil could lower LDL cholesterol levels[*], which led researchers to claim the oil is good for your heart. But there are problems with this conclusion, like:

  1. LDL cholesterol isn’t a good predictor of cardiovascular disease (CVD) risk (LDL particle number and triglyceride-to-HDL ratio are much better predictors of CVD)[*]
  2. Eating high omega-6 PUFA oils increases the omega-6 to omega-3 ratio, which causes obesity — a known CVD risk factor[*]
  3. Cooking with high linoleic oils (like peanut oil) means eating oxidized lipids — also terrible for heart health (in this study, participants were given uncooked peanut oil in a shake)[*]

A deeper dive into that last reason now.


Saturated and monounsaturated fats, thanks to the strength of their hydrogen bonds, tend to be heat stable. But not all fats hold up to heat.

Take peanut oil. Peanut oil contains the omega-6 PUFA linoleic acid. When you expose linoleic acid to high temperatures — like when you fry it — those lipids oxidize.

You’ve smelled oxidized lipids before. Rancid food is oxidized. Old vegetable oils sitting in the back of your cupboard are oxidized.

And these oxidized lipids are highly atherogenic. In other words, they cause heart disease.

How does this work? Once digested, oxidized lipids often glom onto lipoproteins — the particles that carry cholesterol throughout your blood.

And when a low-density lipoprotein (LDL) carries oxidized lipids, that LDL particle is more likely to become oxidized too. Oxidized LDL, unfortunately, is more likely to penetrate your arterial wall and cause an inflammatory immune response. And this is how atherosclerotic plaques develop.

But that’s not all. Once consumed, oxidized lipids also interact with free radicals in your bloodstream to create even more inflammation[*]. This inflammatory cascade contributes to heart disease and obesity.


There are several paths to obesity — a high carb diet being one of them[*] — but a major contributing factor to the obesity epidemic is a high-PUFA diet.

Polyunsaturated fats like linoleic acid raise your omega-6 to omega-3 ratio, which increases your risk of obesity[*].

Another omega-6 PUFA, arachidonic acid, can also cause obesity. And nothing raises arachidonic acid levels like consuming linoleic acid[*].

Americans eat a lot of linoleic acid. You can find it in soybean oil, canola oil, sunflower oil, and peanut oil. And it’s a major driver of the obesity epidemic[*].  

In one rodent study, two groups of mice were given one of two diets: high linoleic and low linoleic. After 14 weeks, the high linoleic “modern American mice” became obese[*].

There’s clinical evidence too. For eight weeks, researchers added peanut oil to the daily smoothie of both lean and overweight people. By the end, both groups had gained weight[*].

So no, eating high-linoleic peanut oil will not help you lose weight. And it won’t help you avoid disease.


In addition to heart disease and obesity, there are many other diseases linked to high-linoleic veggie oils like peanut oil. Here are three.

#1 Cancer

Eating high linoleic oils — especially when they’re oxidized — is a surefire way to increase oxidative stress.

This oxidative damage — and the associated inflammation — can eventually transform normal cells into cancer cells. Then tumors start to form[*].

#2 Liver Disease

More and more Americans are developing a condition called non-alcoholic fatty liver disease (NAFLD). Fat builds up in the liver, which causes a number of issues, from abdominal swelling to full-on liver cirrhosis[*].

How does NAFLD develop? Many factors: high-carb diets, metabolic syndrome, and yes: vegetable oils[*].

Eating extra virgin olive oil, on the other hand, appears to improve liver health[*].

#3 Diabetes

Type 2 diabetes presents as obesity, insulin resistance, and hyperinsulinemia.High-carb diets cause diabetes. Low carb ketogenic diets may reverse it[*].

High linoleic vegetable oils are also linked to type 2 diabetes[*].

So, how can you avoid toxic oils and choose the right fats for your salads and stir-frys? Read on for some practical tips.

Practical Tips For Choosing the Right Cooking Oils

Peanut oil may have a delicious nutty flavor. Unrefined, cold-pressed peanut oil may even have some healthy vitamin E. But it’s also easily oxidized, which means it can throw off your O6:03 ratio and contribute to conditions like heart disease, metabolic disease, and obesity.

Instead of choosing PUFAs, use these tips to find the right cooking oils for you:

#1 Cook With Stable Oils

Peanut oil and other vegetable oils are sold as “heat-stable” oils, but they actually oxidize easily at high heat.

Instead, choose more stable cooking oils — saturated and monounsaturated fats like coconut oil, butter, palm oil, and avocado oil. The lipids won’t oxidize, and they’re delicious.

#2 Ask About Oils At Restaurants

Many restaurants — especially those serving Asian-style cuisine — use peanut oil to fry food. It tastes good.

But it’s not worth the damage. Ask if the chef can use a healthier cooking oil, like olive oil, butter, or ghee.

#3 Mind Your O6:O3 Ratio

Recall that a high O6:03 ratio is linked to a higher risk of obesity. Luckily, you can improve your ratio by:

  1. Eating less O6 fats — peanut oil, soybean oil, safflower oil, etc.
  2. Eating more O3 fats — found mostly in fish, fish oil, and grass-fed beef

Even if your ratio isn’t 1:1, 2:1 or 3:1 is still better than most.

#4 Choose The Best Keto Fats

Whether you’re on a ketogenic diet or not, it’s still a good idea to choose healthy “keto” fats.

Here’s what that might look like:

The Takeaway: Avoid Peanut Oil

Peanut oil may be delicious, but that distinctive nutty flavor comes at the cost of your health.

Cooking with peanut oil generates oxidized lipids — molecules known to cause heart disease. And eating peanut oil means eating linoleic acid — a PUFA that spikes your O6:03 ratio.

All things considered, one thing is clear: the AHA was wrong about polyunsaturated fat. It should not be a dietary staple.

Instead, always opt for healthy fats. These fats support balanced hormones and neurotransmitter production, plus they’re part of a healthy keto diet.

Want to learn more about keto? Start here.