Peanut Oil for Cooking & Salads: Health Benefits, Uses & Nutritional Info
Peanut Oil – An Essential Ingredient for Cooking and Salads
Peanut oil is a versatile and flavorful oil, commonly used in cooking and salad dressings. With its mild taste and high smoking point, it’s a favorite for deep frying, sautéing, and grilling. This oil is extracted from peanuts, which gives it a slightly nutty flavor, making it a great complement to a wide range of dishes, from stir-fries to marinades and dressings.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 884 kcal |
| Protein | 0.0 g |
| Fat | 100.0 g |
| Saturated Fats | 16.9 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 0.0 mg |
| Iron | 0.03 mg |
| Magnesium | 0 mg |
| Phosphorus | 0.0 mg |
| Potassium | 0.0 mg |
| Sodium | 0.0 mg |
| Zinc | 0.01 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.0 mg |
| Riboflavin | 0.0 mg |
| Niacin | 0.0 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 15.69 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Peanut oil is derived from peanuts, and although it is generally refined to remove allergenic proteins, it may still pose a risk to individuals with peanut allergies. Always exercise caution and check labels before using in recipes.
Dietary Considerations:
- Vegan/Vegetarian Friendly: Peanut oil is plant-based, making it suitable for both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity.
- Low in Carbohydrates: Peanut oil contains zero carbohydrates, making it suitable for low-carb diets.
- High in Fat: With 100g of fat per 100g serving, it is an energy-dense ingredient, ideal for those requiring higher fat intake.
Usage and Tips:
Peanut oil is perfect for high-heat cooking methods such as frying and stir-frying, as it remains stable at high temperatures. It can also be used in salad dressings or as a base for sauces, where its mild nutty flavor complements a variety of ingredients. Given its high fat content, it is important to use it in moderation, especially for those watching their fat intake. Its rich Vitamin E content also makes it a great option for skincare when used topically.
Conclusion:
Peanut oil offers a blend of high energy, healthy fats, and mild flavor, making it an essential cooking oil for many dishes. Whether used in deep frying, stir-frying, or even in salads, it adds a unique richness to your food. However, it’s important to be mindful of its allergen potential and high-fat content, particularly for those on calorie-controlled diets. Enjoy the versatility of peanut oil, but always ensure that it aligns with your dietary needs and preferences.
