Peanut Oil Substitute
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 its a common oil used for every type of cooking in the kitchen.
Surprisingly, there are other great quality oils that can substitute peanut oil.
Peanut oil also known as Arachis or groundnut oil is extracted from edible seeds of the peanut plant. Its 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
Peanut oil blends – A mixture of other tasting oil with peanut oil and comes at a cheaper price.
Peanut oil has a high smoke point of 227°C (437°F) with a neutral taste which makes sit best for deep frying and sauteing. One great factor of peanut oil is the ability not to 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 oil which falls under monounsaturated fats or Polyunsaturated Fats;
- 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
- 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, its better to keep off using peanut oil as it can cause anaphylaxis, a dangerous condition that can lead to death.
The Best Peanut Oil Substitute
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 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 sauteing 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 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 benefits of Vitamin E, C, B1, B2, B3, Niacin and its a 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 deep with it would hart your pocket.
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 to substitute because it has health benefits.
The safflower is best used for searing, deep frying, sauteing, 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.
Healthwise, 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 its 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 sauteing (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 the 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 the grapeseed oil for searing meat, sauteing, 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, sauteing, 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, sauteing, salad dressing and other cold uses.
If you run out of peanut oil there plenty of substitutes to cook with and achieve the same results.
Some of the substitutes are expensive but if you are on a budget, vegetable oil is always an affordable option.