Peanut oil is loved best for its high smoke point.
But when you’re searching for peanut oil substitutes, the reasons can be many, such as:
- You are allergic to peanuts
- The high content of Omega-6
- It prone to oxidation in some cases
So, what can be the best replacement or alternative of peanut oil that you can use without compromising the pleasant smell, the smoke-effect, taste, and health benefits of peanut oil?
Here are many:
Substitute for Peanut Oil:
When you need to replace the ingredient, the most suitable peanut oil substitute is sesame oil, as it shares a similar nutty flavor.
However, sesame does not have similar cooking characteristics; you should use sunflower, grapeseed, or canola oil.
Here are all alternatives discussed in detail:
1. Sunflower Oil
Sunflower oil is a great substitute for peanut oil, as it’s free from fats and contains a good amount of oleic acid.
Oleic acid is a monounsaturated omega-6 fatty acid that helps reducing cholesterol and the glycemic index.
It’s also one of the most used oil in the world owing to its long shelf life. Among the numerous health benefits it provides, it has oleic acid, zero fats, and vitamin E.
The smoke point of sunflower is another reason it is considered a replacement for peanut oil, about 232°C.
Like peanut oil, it also comes in two varieties, Refined and Cold pressed.
The refined one is the one that we usually use at home. It’s yellowish in color.
On the other hand, cold-pressed is amber colored and has a mild taste.
- Peanut oil substitute for frying
- Widely used in baking, from greasing the baking pans to be used as a butter replacement
Benefits of alternating peanut with sunflower oil:
- Its carotenoid compounds (0.7mg /kg) helps in lowering the risk of cancer
- It prevents asthma, fights free radicals, and improves heart health, thanks to vitamin E in it.
Arthritis Foundation revealed that sunflower oil might lead to inflammation and joint pain due to omega-6s in it.
2. Canola Oil
It’s the best answer for your query, like what can you substitute for peanut oil.
It’s a great alternative to peanut oil, with many proved health benefits. It has the essential Omega-3, which is otherwise found in the fish, and Lenolied acid, omega-6.
It’s more beneficial if used without heating because it retains most of the fatty acids suitable for the circulatory system.
In addition to having a high smoke temperature of 204°C, its flavor is not-so-strong as well.
Both high-oleic sunflower and semi-refined sunflowers can be used as a replacement for peanut oil.
Use best for:
- Grilling, because of the high smoke point
- Used in baking because of its light flavor
- Salad dressing
- Best peanut oil substitute for frying turkey
Benefits to substitute Peanut oil with Canola Oil:
- Has a significant amount of phytosterols which reduces the absorption of cholesterol
- It’s rich in vitamin E, which prevents the body from free radical damages, heart diseases, and cancer
- It has the lowest amount of trans or saturated fats, often called the bad fats
- Low level of cholesterols
- Rich in good fats, such as Omega-3 and Linolenic acids. Both of these helps to prevent certain heart-related diseases and strokes by lowering bad cholesterol.
- Since most Canola oil is genetically modified, a study in 2011 revealed that it tends to damage liver and kidney
- People who use Canola oil regularly are more prone to high blood pressure and increased risk of strokes, and have shorter life spans
- Canola can make the red blood cell membrane more fragile.
3. Safflower Oil
Obtained from the seeds of the safflower, this oil is much preferred as a peanut oil substitute because of its high smoke point, that is, 266°C.
The oil is colorless, yellowish, and does not freeze in cold temperatures. It’s also a substitute for vegetable oil.
Both high-linoleic and high-oleic safflowers are available in the market.
Polyunsaturated fats are richly found in high-linoleic variants, while Monounsaturated fats are richly found in safflowers.
Use this alternative for:
- Stir-frying, and sautéing
- Best peanut oil substitute for deep frying turkey chicken
- As an alternative to olive oil as well, because of its milder flavor
- High-linoleic variant is used for salad dressing
Safflower Oil Benefits
- Blood sugar control, heart health, and lower inflammation
- Soothes dry and inflamed skin
- Safe for cooking at high temperatures
- Safflower oil can slow down the clotting of blood by thinning it if consumed in more than the required daily intake
4. Grapeseed Oil
Grapeseed oil is also another common alternative to peanut oil because of its high smoke point. It’s actually a by-product in the process of making wine.
Rich in omega-6 and omega-9 and free of cholesterol with a smoke point of 205°C, grapeseed oil makes the best alternative for peanut oil.
However, grapeseed oil is a little expensive like virgin olive oil and is also not recommended for deep frying. But you can use it for:
- Grilling, searing meat, and sauteing
- In roasting vegetables, mild flavor
- Perfect peanut oil substitute for salad dressing
- Being a good source of vitamin E, it boosts the immune system
- Helps fighting free radicals and improves your skin
- Grapeseed is also helpful in hair health, thanks to the presence of Linolenic acid
- Widely used in aromatherapy
- Grapeseed is relatively considered safer than other oils. However, people who are allergic to grapes should not use it
5. Walnut Oil
The peanut oil substitute that tastes the best is Walnut Oil. Walnut oil is extracted from walnuts by drying and cold-pressing them.
It’s much viscous than other oils and has a rich flavor. Both its variants, cold-pressed and refined, are much expensive, especially cold-pressed ones.
Use walnut oil as a peanut oil substitute in:
- beauty products
- to flavor chicken, fish, pasta, and salads
- Walnut oil has some essential vitamins like B1, B2, B3, C, and E
- Helps in removing wrinkles
- Rich in antioxidants
- Prevents Hair loss
- Fights Dandruff
- Reduces heart-related diseases
- It tastes bitter when exposed to high temperatures
6. Almond Oil
Besides being a coconut oil substitute, Almond oil is also an alternative to peanut oil, too rich in monounsaturated fats and vitamin E.
Since it’s nutty in flavor and nature, it’s usually used in dressing dishes. Like other oils, it’s available in two variants: Refined and Cold Pressed Almond Oil.
- For skin conditions like psoriasis and eczema
- Proved to be an excellent moisturizer for skin and hairs and protects the skin from sun damage
- Fatty acids in almond oil dissolve excess oil in the skin
- Retinoid in almond oil improves the overall tone of the skin
- Helps maintain a healthy weight
- Promotes heart health, blood sugar, and fights against free radicals
Almond Oil Disadvantages
- Using it for deep-frying can damage its nutritional value.
- Strong nutty flavor can mar the taste of the food it’s fried with
7. Vegetable Oil
Peanut oil is a vegetable oil substitute and vice-versa. Vegetable oil is the cheapest option to use as an alternative for peanut oil.
Vegetable oil can be of any particular vegetable extract or a blend of different vegetables, like palm, canola, corn, etc.
That’s why the amount of saturated, unsaturated fats cannot be attributed to this oil randomly.
Use it for:
- Best used for deep frying and high-temperature cooking
- Having a smoke point of 220°C means it’s suitable for deep frying
- Not a healthy choice
8. Corn Oil
Also called maize oil, corn oil is also one of the cheapest yet healthier peanut oil alternatives. Like peanut oil, it also has a high smoking point, that is, 232°C.
Oil is obtained by the traditional method. That is by pressing and extracting the corn germ with hexane. It can also be obtained from corn kernels or corn fiber.
It’s easily found anywhere in the world. An equivalent amount of corn oil is sufficient to replace peanut oil. However, experts don’t recommend using it much, for it has too much polyunsaturated fats.
- Baking, Deep-frying,
- Sautéing, searing and salad dressing
- In margarine-making
- The antioxidants and tocopherols in the corn oil improve skin and fight against certain skin conditions.
- It has almost 13% vitamin E of the required daily intake, a powerful antioxidant that fights against free radicals
- Has the ability to balance the cholesterol level
- It’s rich in phytosterols, plant-based cholesterol, anti-inflammatory, and decreases the risk of certain cancer, heart diseases, and type-2 diabetes.
- An extremely unbalanced ratio of omega-3 and omega-6 in corn oil increases the chance of breast and prostate cancer.
There are more than eight choices available when it comes to the replacement of peanut oil.
The list is not exhaustive; because they are the closest matches.
Other options are to substitute avocado oil for peanut oil, too; not entirely in all dishes, but you can use it as peanut oils cover for pad thai because both are mild oils.
Some peanut oil substitutes like olive oils have not been included in the list because that’s not fit for deep-frying and high-temperature cooking.
The alternatives we have mentioned, you can use them without a worry.