Peanut Oil: Uses, Types, and Veg Recipes

Social media is making everyone health conscious. Most people need to fix their diet and the ingredients they use to make their meals.

Peanut oil is one of the most common oils used in cooking, especially when frying foods. Here are some benefits and uses of peanut oil to improve one's health and lifestyle.

What is Peanut Oil?

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

However, the seeds of the peanut or peanut itself develop underground.

There are multiple ways to produce peanut oil; depending on the process and methods used to make it, it can have a wide range of flavours that vary from mild and sweet to strong and nutty.

Different types of peanut oil are available in the market, and each uses a unique processing method.

Types of Peanut Oil

  • Refined peanut oil: Refined peanut oil efficiently removes the oil's allergic part, which is why it is refined, bleached, and deodorized. Refined oil is the safest oil to use for those who are allergic to peanuts. It is one of the common oils used in hotels for frying.
  • Cold-pressed peanut oil: This is one of the simplest methods used to get peanut oil, using force to crush the peanut until it releases its oil. The process is performed under low heat, allowing the peanut to maintain its natural flavour that is transferred to the oil. Despite being naturally flavoured, cold-pressed peanut oil contains more nutrients than the refined option.
  • Gourmet peanut oil: This special, unrefined and roasted oil has a deeper and more intense flavour when compared to refined oil. It usually adds a strong and nutty flavour to many dishes, especially stir-fries.
  • Peanut oil blends: To make it affordable, sellers often blend peanut oil with similar tasting but low-cost oils, i.e., soybean oil.

Peanut Oil - Nutrient Composition

  • Peanut oil 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

Benefits of Peanut Oil

  • Improves insulin sensitivity: The International Diabetes Federation estimated that 72.9 million adults in India were living with diabetes in 2017. And a study found that peanut oil is a safe option for people with diabetes.
  • Hair growth: According to a study, 30% of males and 27% of females between 18 and 30 reported less hair fall. Vitamin E helps prevent hair loss, reduces damage, and prevents dandruff.
  • Anti-ageing: Peanut oil helps to minimize visible symptoms of ageing. These symptoms may include dark spots, wrinkles, patchy skin, etc.
  • Acne-free skin: Peanut oil for the skin is the best option to prevent acne. Its antibacterial properties make it a perfect fit for the gut and skin. However, one must not depend on peanut oil alone to treat acne problems.

Veg Recipes Featuring Peanut Oil

Mixed sprout poha


  • Poha, soaked and fried — 2 cups
  • Mixed sprout (boiled) — 2 cups
  • Peanut oil — 1 tablespoon
  • Mustard seeds — 1 tablespoon
  • Green chillies — 2
  • Finely chopped onion — 1 medium
  • Tumeric powder — ½ tablespoon
  • Salt to taste
  • Sugar — 1 tablespoon
  • Lemon juice — 1 tablespoon

Follow these steps to make a delicious mixed sprout poha.

  1. Heat the pan with peanut oil.
  2. Add mustard seeds and let them splutter
  3. Add onions and wait till they turn brown.
  4. Add turmeric powder and green chillies and mix them well.
  5. Add mixed sprouts, pressed rice (poha), salt, lemon juice, and sugar, and give it a good mix.
  6. Cook for 5-6 minutes, and serve.

Paneer veggie wrap


  • Chapattis — 4
  • Grated paneer (low fat) — ½ cups
  • Grated cabbage and carrots — ½ cups
  • Finely chopped green chillies — 2 tablespoon
  • Chopped coriander — 3 tablespoon
  • Salt to taste
  • Green chutney — 4 tablespoon
  • Sliced onion — ½ cup
  • Chaat masala to taste
  • Peanut oil — for cooking (2 tablespoons)

Follow these steps to cook a tasty paneer veggie wrap

  1. Take one chapati, and apply one tbs of green chutney on it.
  2. Fill the chapati with one portion of the stuffing (mixed with paneer and other veggies) on one side of the chapati.
  3. Dress it with sliced onions and chaat masala, roll it up, and serve.


Peanut oil is one of the most popular oil used around the globe.

It is rich in vitamin E, which may help reduce heart disease risk factors. It also helps improve insulin sensitivity and blood sugar in those with diabetes.

Choose the best marketplace to buy peanut oil One such marketplace is Amala Earth — a one-stop curated marketplace for all things earth-friendly in beauty, fashion, home, food, wellness, festive, gifting, etc. — and some good alternatives include extra virgin olive oil, coconut oil or avocado oil.