Epic source
Energy
900 kcal · 45% DV target
A versatile, pale yellow oil with a high smoke point and a neutral to nutty profile, groundnut oil is a staple of high-heat cooking and is valued for its heart-healthy unsaturated fat composition.
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 .11
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 .68
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) .38
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 .7
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
900 kcal · 45% DV target
100.0 g · 128% DV target
17.9 g · 89% DV target
Not a benefit — best kept low
0.12 g · Top 23% of fats & oils
31.8 g · Top 1% of fats & oils
14.3 mg · 95% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in a pantry away from heat sources to prevent rancidity.
May become cloudy or solidify when cold, but will clear at room temperature.
Peanuts are nitrogen-fixing crops which improve soil health, though water usage in certain regions can be high.
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.