Groundnut Oil Nutrition & 7 Stunning Health Benefits

Groundnut oil: A healthy nutty oil

There are a plethora of oils in the market and each one claims itself to be healthiest and safest. We have already talked of Rice bran oil and Virgin coconut oil in our previous posts.

Here we will draw your attention towards another cooking oil that is groundnut oil. It offers some indispensable applications and it is especially good for frying foods. However, peanut oil exhibits some significant drawbacks as well.

So here we will look at every aspect of this cooking oil and will find out how healthy or unhealthy it is for you.

What is Groundnut Oil?

Groundnut oil which is also known as peanut oil or Arachis oil is a vegetable-derived oil obtained from peanuts. It is blended with a strong peanut flavour and aroma.

This oil is hugely popular for cooking applications in the USA, China, and parts of South Asia. There is an extravaganza of mouth-watering South Asian cuisines fried in peanut oil.

It is divided into several types depending on the technique of extraction:

  • Refined peanut oil
  • Cold-pressed peanut oil
  • Gourmet peanut oil
  • Peanut oil blends

Okay, I have given you a brief idea of what groundnut oil, actually is. So now let’s explore further and find out the nutritional value of this cooking oil.

Groundnut Oil Nutrition Facts

The following table illustrating the nutritional content of 1 tablespoon of peanut oil is taken from USDA.

Calories- 119kcal 
Saturated fat2.3g
Vitamin E11% of RDI
Sunflower oil vs Groundnut oil: Which is best for cooking?

Are you also in a conundrum and not able to decide whether to pick sunflower oil or groundnut oil for cooking? Then you don’t need to fret as we got you covered here.

So, let’s do a comparative analysis of these two cooking oils.

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Sunflower oil vs Groundnut oil

There is a neck to neck competition here as both of these cooking oils host valuable fat content. Sunflower oil hosts polyunsaturated fats that scale down the bad cholesterol. They are linked to good heart health.

On the other hand, groundnut oil hosts a fair share of monounsaturated and polyunsaturated fats that keeps the heart ailments at bay. However, groundnut oil also hosts omega-3 fatty acid which is vital for our nervous system.

Other nutritional content

Both these cooking oils are on a similar ground of nutritional content with nutrients like vitamin E, B1, magnesium, phosphorous, copper, zinc, iron, calcium, and folate. Hence there is no clear winner here.

Health benefits

Both of them exhibit a plethora of health benefits. Sunflower oil reduces the risk of cardiovascular disease, asthma inflammation, and high blood pressure while on the other side peanut oil averts the risk of cancer, lower bad cholesterol, increases fertility, enhances memory, etc.

So, it is clear that none of these cooking oil has an upper hand. They cater their role proficiently and it is also advised to keep switching your cooking oils as no single oil can be labelled as best.

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Sunflower oil vs Groundnut oil
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Do you know?

The plant of peanut flowers above the ground but edible seeds develop underground. This is the reason why peanuts are also called groundnuts.

These nuts are not part of walnuts or almonds group. Actually, they are a legume and belong to the bean family.

Nutritional analysis

Groundnut oil hosts 3 different types of fats.

  1. Monounsaturated fats
  2. Polyunsaturated fats
  3. Saturated fats

Monounsaturated fats: The majority of fat content in peanut oil is monounsaturated which boosts the “good” cholesterol level. Omega-9 and oleic acid are the major types of monounsaturated fats in groundnut oil. Health experts always suggest choosing foods with monounsaturated fats over saturated fats.

Polyunsaturated fats: It also hosts a fair share of polyunsaturated fats that helps to reduce the bad cholesterol level. This is the reason many health experts suggest including 3-10% of polyunsaturated fats in your regular diet.

Saturated fats: It also holds a small share of saturated fats that are linked to heart-related risks. Palmitic acid is a saturated fat imbued in peanut oil.

Vitamin E

This oil is also high in vitamin E which is an antioxidant that averts the risk of heart disease by shielding the body from free radical damage.

Groundnut Oil Fame
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Here is a delicious peanut butter recipe tip for you!

We have seen the nutritional value of groundnut oil now. Let’s explore some alluring dishes that incorporate this oil which has a high smoking point that stimulates deep frying.

There is a wide array of mouth-watering recipes fried in the peanut oil. Here are some of them:

  • Prawn Peri Peri
  • Stir-Fried Greens with Coconut Dip
  • Fish Curry
  • Mutton Dalcha
  • Handi Komdi
7 Stunning Groundnut Oil Benefits

I reckon the nutritional value of peanut oil is pretty much clear to you. Now let’s discuss the stunning health benefits of incorporating this cooking oil in our regular diet.

Here are the 7 health benefits of groundnut oil given by the USDA.

Heart friendly

Groundnut oil hosts a fair share of polyunsaturated and monounsaturated fatty acids which averts the risk of cardiovascular disease. The oil is also high in vitamin E which is an antioxidant that shields our body from free radicals and reduces the risk of heart disease. The unsaturated fat content is also believed to lower the bad cholesterol level of the body.

Improves insulin sensitivity

The oleic acid incorporated in the oil improves the production of insulin in type-2 diabetes. Peanut oil also holds anti-inflammatory property which can reverse the negative effects of inflammation in type-2 diabetes.

The PUFAs content in groundnut oil is considered healthy and many studies show that it may improve blood sugar levels and increase insulin secretion. Moreover, the tandem of PUFAs and MUFAs can improve insulin sensitivity in diabetic individuals.

Aids in reducing cancer

This oil hosts a potent anti-cancer property which can keep the colon and prostate cancers at bay. The compound involved for the anti-cancer property is phytosterols which may also avert the risk of breast cancer.

Some emerging studies also explained that it may keep cancer-related to lungs, ovaries, and stomach at check. Some health experts believe that anti-oxidants in peanut can contribute to cancer prevention.

Relieves joint pain

The PUFAs content of this oil may aid in treating the joints’ pain. Some studies have alluded to the therapeutic potential of this fatty acid. However, there is not enough evidence to prove whether it could be helpful against acute joint pain but certainly, groundnut oil has the property to relieve debilitating joints’ pain.

Delays signs of ageing

Groundnut oil hosts a fair amount of vitamin E which is believed to delay the signs of ageing. Vitamin E incorporated in the oil fights against the free radicals which otherwise trigger the ageing signs such as wrinkles. Peanut oil exhibits the anti-ageing property which averts the acceleration of premature ageing signs.

Boosts hair growth

The oil is believed to moisturize the hair scalp and regenerate damaged hair. The vitamin E content of this oil recovers the protein loss from hair and make them thicker. Thus, the regular massage of groundnut oil can boost hair growth.

Enhances cognitive health

The vitamin E content of oil helps in enhancing cognitive health. Many studies have accentuated that groundnut oil may promote healthy brain ageing in adults. The vitamin E content is also believed to boost motor activities.

Groundnut Oil: Q&A
  • Q: How to make groundnut oil at home?
  • A: To make groundnut oil at home, you should follow the given procedure:
  • Take at least three cups of peanuts.
  • Remove the outer hard shell.
  • Soak them in water for15-20 minutes.
  • Make a smooth buttery paste.
  • Store the paste in the refrigerator within an air-tight container.
  • After 24 hours the oil appears at the top layer.
  • Strain the oil in a separate bowl.
  • Q: How much oil comes from the 1kg of groundnut seeds?
  • A: It requires at least 3 kg of peanuts to make 1 litre of oil. So 1kg of groundnut seeds may offer 333mL of oil.
  • Q: How to identify pure groundnut oil?
  • A: You can identify the pure groundnut oil by observing its colour. The raw pressed peanut oil is a light yellow colour and the cooked press is dark orange-yellow.
  • Q: How long the groundnut oil takes to get heated?
  • A: It takes at least 10 minutes to get heated.
Disadvantages of Groundnut Oil

There are always two sides to the coin. We have already seen the advantages of incorporating groundnut oil in our diet. Now let’s see the disadvantages.

The oil is high in omega-6 fatty acid which is an indispensable nutrient but its excess may trigger health issues. This fatty acid is considered pro-inflammatory which may increase the risk of cardiovascular disease, obesity, and fatty liver disease.

The excess intake of this oil may trigger allergies in individuals who have peanut related allergies. It may also cause skin rashes in certain individuals.

Groundnut Oil: All in all

Alright, I am elated that you make it to the end.

Here we have discussed a wide array of piquant qualities of groundnut oil ranging from its indispensable nutrition to its amazing health benefits. We have also seen the alluring dishes it fosters and ill effects it might trigger.

So, to wrap up I would say, incorporate peanut oil wisely in your diet to gain maximum benefits.

Also, if you find this article helpful or have any queries and suggestions. You are most welcome to drop a comment below.

Stay healthy, Stay lively!

Additional resource:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit.

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