Groundnut Oil Health Benefits and Nutrition Facts

Nutritional summary

Groundnut oil is primarily composed of monounsaturated fats (about 49%) and polyunsaturated fats (about 32%), which are well-established as healthier alternatives to saturated fats for maintaining heart health .
Systematic reviews of randomized controlled trials indicate that consuming peanut products, including nut oils, consistently improves blood lipid profiles by lowering LDL cholesterol (the "bad" cholesterol) and triglycerides .
Because it is a plant-based oil, groundnut oil is naturally cholesterol-free and contains bioactive compounds like phytosterols (plant sterols that can help block cholesterol absorption) .
While groundnut oil is stable for cooking, it has a higher ratio of omega-6 to omega-3 fatty acids compared to oils like walnut or canola; some research suggests blending it with omega-3 rich oils can create a more balanced fatty acid profile .

Interesting fact

Groundnut oil was the fuel used to run the very first diesel engine at the 1900 World's Fair in Paris, as Rudolf Diesel originally designed his engine to run on vegetable oils.

Standout nutrients

EPIC

SOURCE

Vitamin E

EPIC

SOURCE

Fat

EPIC

SOURCE

Energy (kcal)

EPIC

SOURCE

Energy (kJ)

900

kcal per 100g

Fat100.0g

Fat breakdown

Polyunsat25.8g

Monounsat51.2g

Saturated17.9g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Peanuts are nitrogen-fixing crops which improve soil health, though water usage in certain regions can be high.

Confidencemedium

Storage

Cool Dark Place

6–12 months

Keep in a pantry away from heat sources to prevent rancidity.

Refrigerate After Opening

1–2 years

May become cloudy or solidify when cold, but will clear at room temperature.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Peanuts as functional food: a review - PMC

[3]pmc.ncbi.nlm.nih.gov

Tree Nut and Peanut Consumption and Risk of Cardiovascular ...

[6]pmc.ncbi.nlm.nih.gov

Blending cold-pressed peanut oil with omega-3 fatty acids from walnut oil: Analytical profiling and prediction of nutritive attributes and oxidative stability - PMC

[7]pmc.ncbi.nlm.nih.gov

Nuts for the Heart • The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Types of Fat - The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

54.3

Version

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