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Looking for another oil that can be used as a peanut oil substitute? This article has all the possible substitutes you cook with your recipes.
Vegetable oil must come into mind as it’s a common oil used for just about every type of cooking in the kitchen.
Surprisingly, there are quite a few other options for great quality oils that can substitute for peanut oil.
What is Peanut Oil?
Peanut oil, also known as Arachis oil or groundnut oil, is extracted from edible seeds of the peanut plant. It’s mostly used for cooking and comes in three varieties.
Cold-pressed – is a sweet yellow oil with a pleasant smell
Refined – It appears to be lighter and due to the refining, it is free from impurities and allergens.
Roasted – Used for finishing dishes due to its intense deep hue
There are also peanut oil blends, which are a mixture of other tasting oils with peanut oil, and this comes at a cheaper price.
Peanut oil has a high smoke point of 227°C (437°F) with a neutral taste which makes it best for deep frying and sautéing.
One great thing about peanut oil is the fact that it will not absorb the taste of the food cooked — the oil can cook different foods and retain their original flavor.
Regardless of the type of peanut oil you use, it has huge benefits like Vitamin A, D, E, and monounsaturated fats. Peanut oil is also rich in polyphenol antioxidants that help the body fight against diseases.
The American Heart Association recommends the intake of good fats which are monounsaturated or polyunsaturated.
Peanut oil substitutes composed of monounsaturated fats are the best to use. Common sample oils that fall under monounsaturated fats or polyunsaturated fats include:
Monounsaturated Fats Oils
- Almond oil – 420-degree smoke point
- Canola oil – 400-degree smoke point
- Walnut oil – 400-degree smoke point
- Macadamia nut oil – 390-degree smoke point
- Olive oil – smoke point varies depending on which pressing the particular product was made from
- Avocado oil – 520-degree smoke point
- Rice bran oil – 490-degree smoke point
Polyunsaturated Fats Oils
- Corn oil – 450-degree smoke point
- Sunflower oil – 450-degree smoke point
- Vegetable oil – Blend of polyunsaturated fat oils
- Cottonseed oil – 420-degree smoke point
- Grapeseed oil – 392-degree smoke point
- Sesame oil – 410-degree smoke point
Note: For people with peanut allergy, it’s obviously best to just stop using peanut oil altogether, as it can cause anaphylaxis, a dangerous reaction that can lead to death.
The Best Peanut Oil Substitutes
There are many reasons to opt for a peanut oil substitute. You may have run out of peanut oil, looking for a cheaper solution, alternate, or experimenting with the following provide equally healthy alternatives.
1. Almond Oil
This is a healthy substitute for peanut oil but comes at a higher price. It consists of monounsaturated and polyunsaturated fats which have Omega-6 and Omega-9.
The Omega fatty acids help to reduce the cholesterol in the body and prevent cardiovascular-related diseases.
Also, it high on antioxidants and a great source of Vitamin E.
Almond oil can be either refined and cold-pressed oil. The cold-pressed almond oil is best used as a finishing oil by adding to already cooked foods and other cold applications like salads.
The refined almond oil is great for sautéing and roasting due to its smoking point of 420°F (215°C).
2. Canola Oil
Another great substitute for peanut oil is extracted from the rapeseed plant. It is safe to use with it containing less saturated fat.
Canola oil contains Omega-3 fatty acids which are vital in lowering chronic diseases. This oil is versatile and doesn’t emit a strong flavor to overpower the food flavor.
With a smoke point of 400°F or 204°C, it can tolerate high temperatures. Canola oil is best for grilling and baking.
3. Walnut Oil
A perfect alternative to peanut oil but it is not that cheap. The oil is extracted from walnuts and can be two types including refined and cold-pressed.
The cold-pressed walnut oil is more expensive but consists of healthy nutrients. Refined walnut oil is mostly used in beauty products.
Using walnut oil comes with the benefits of Vitamin E, C, B1, B2, B3, Niacin, and it’s a good source of Omega-3 fatty acids.
Also, the oil is full of minerals essential for the body like Magnesium, Calcium, Selenium, Phosphorus, Zinc, and Iron.
Walnut oil is best used for already cooked foods or meals which doesn’t require cooking. The oil is expensive and using this on a very frequent basis would definitely hurt your grocery budget!
Another reason to avoid deep frying with this oil is that it tastes bitter after being heated in high temperatures.
4. Sunflower Oil
Extracted from the Sunflower seeds the oil is a great peanut oil substitute. It is fat-free which contains high levels of Oleic Acid and also rich in Omega-6, Vitamin E.
Sunflower is a healthy alternative that reduces cholesterol levels. A teaspoon of sunflower oil consists of 8.9gm of Omega-6.
With a smoke point of 450°F or 232°C, it a stable oil to use for various culinary purposes in the kitchen. It is great for deep-frying, baking, and works in other food recipes.
5. Safflower Oil
The perfect peanut oil substitute for high heat cooking due to its 510° F or 266° C smoke point. The safflower seeds are crushed to obtain the oil.
Linoleic Safflower is rich in polyunsaturated fats while high oleic safflower is rich in monounsaturated fats.
The safflower containing monounsaturated fats is the best substitute because it has health benefits.
The safflower is best used for searing, deep-frying, sautéing, baking or an alternative to olive oil. It is tasteless therefore it doesn’t affect the food’s flavor.
6. Vegetable Oil
Vegetable oil is also an inexpensive substitute for peanut oil and widely used for general cooking. It is a blend of different types of oils and therefore it’s hard to determine the ingredients (plants) used.
The amount of monounsaturated fat, saturated fat, and polyunsaturated fat varies depending on the blend used.
Health-wise, vegetable oil is not the best but some minimum saturated fats. Avoid vegetable oil with more than 20 grams of saturated fat per 100 grams.
The vegetable smoke point is 450° F and it’s best used for deep frying, stir-frying and is the standard oil for most of the cooking tasks.
7. Grape Seed Oil
Grapeseed oil is a common peanut oil substitute with a heat tolerance perfect for frying and sautéing (smoke point. 392°F)
It is extracted from grape seeds which are leftover after processing in wine extraction.
The better type of grapeseed oil is cold-pressed or expeller-pressed because it has fewer oxidation levels.
Grapeseed oil is a good source of Vitamin E which is a boost for the immune system.
You can use grapeseed oil for searing meat, sautéing, stir-frying, grilling, and roasting food. It is an expensive oil and deep frying with the oil would be uneconomical.
8. Soybean Oil
The soybean oil is extracted from soybeans and can be used as a peanut oil substitute. Soybean oil has a smoke point of 460° F or 238° C which is heat-stable.
Soybean oil consists of healthy nutrients and minerals essential for the immune system.
Refined soybean oil is best used for deep frying, sautéing, baking, and other cooking purposes. Also, it can be used as a salad oil and other cooked food.
9. Corn Oil
A very inexpensive alternative and readily available to use as an alternative to peanut oil.
Extracted from corn or corn fibers, the oil is known to have a pleasing and nutty flavor.
Refined corn oil has a smoke point of 450° F (232° C) with the unrefined having a smoke point of 320° F.
Corn oil consists of huge amounts of polyunsaturated fat that means it should be used cautiously. Too much of the corn oil can boost the chances of prostate cancer or breast cancer.
The refined corn oil with high smoke point is best for searing, deep-frying, sautéing, salad dressing, and other cold uses.
Peanut Oil Substitutes FAQ
Can you substitute vegetable oil for peanut oil?
I wouldn’t always use vegetable oil as a first choice replacement. The reason for this is the high amount of omega-6 fatty acids in vegetable oil. Consuming an overly high amount of omega-6 fatty acids can cause inflammation in the body which obviously can cause its own host of issues and health conditions.
Another consideration is the flavor changes that may come about by using vegetable oil in place of peanut oil.
Can you use olive oil in place of peanut oil?
No, olive oil is not a good substitute for peanut oil. Similar to the caution above about vegetable oil, olive oil has a distinct flavor that will definitely color the flavor of your finished dish, whereas the peanut oil flavor is more mild and subdued.
Sesame oil is another commonly chosen alternative that will add its own flavor to your dish, so again, choose wisely.
Can you make your own peanut oil?
Maybe you’re thinking you can save some money by making your own peanut oil. Maybe you just want the freshest of fresh oil to use in your recipe.
You can definitely make your own peanut oil, but be ready for a slight time investment.
You can read a recipe for homemade peanut oil, here. In a nutshell (or rather, out of it)…you’ll soak the peanuts in warm water for a little while, drain, and then blend them, and then wait for the oil to separate out on its own. Then strain off the oil and you’re done!
Does peanut oil raise cholesterol? Is that why I should find a substitute?
No, actually peanut oil does not raise your cholesterol because it has no cholesterol in the nutrition facts. It is mostly a monounsaturated fat, no cholesterol present!
Conclusion
If you run out of peanut oil there plenty of substitutes to cook with and achieve the same results, many of which may offer better health benefits.
Some of the substitutes are expensive but if you are on a budget, vegetable oil is always an affordable option and is widely available.
