7 Substitute for Peanut Oils You Might Not Know About

If you have been cooking for a while, then you might always have peanut oil in your kitchen. Peanut oil is popular because it has no cholesterol or trans fat and most people prefer it because of its heart-healthy monounsaturated fats. It’s best for pan frying and deep frying because it has a high smoke point of 450 degrees Fahrenheit and resistance to damage.

However, it’s inevitable that we ran out of supplies or ingredients in our kitchen. Instead of leaving your recipe for a quick shop at supermarkets, there are other oils you can use as a substitute for peanut oil. We are happy to share a list of the alternatives of peanut oil. Just read on and enjoy.

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1. Soybean Oil 

Soybean oil is a good substitute if you want a neutral tasting oil. This is a popular vegetable oil extracted from soybean seeds. It has a faint green or dark yellow color. If you compare this vegetable oil to others, it’s healthier because it contains fatty acids like stearic acid, omega 3 and oleic acid.

Soybean oil has the smoke point of 450 degrees Fahrenheit which is similar to that of peanut oil. Its high smoke point is a deal for sautéing, deep frying and baking. To successfully substitute soybean oil, use equal amount mentioned in the recipe. It means that if the recipe calls for 1 ½ cup of peanut oil, you should substitute 1 ½ cup of soybean.

2. Avocado Oil 

Avocado oil has a high amount of monounsaturated fats that’s why it’s also a good alternative for peanut oil. It also has a high smoke point of 520 degrees Fahrenheit, which makes it as the vegetable oil with the highest smoke point.

Avocado oil is ideal for deep frying and other methods of cooking. Avocado is rich in oleic acid, which is a monounsaturated fat. It lowers the bad cholesterol in the body thus decreasing the risk of stroke and heart disease.

3. Canola Oil 

Canola oil is a good alternative for peanut oil in baking. It’s because it has a light flavor that doesn’t overpower your baked goods. You can also use canola oil when sautéing. It’s because it has a medium-high smoke point of 400 degrees Fahrenheit. If you ran out of peanut oil for salad dressing, grilling and greasing pans, you could use canola oil as a substitute.

Aside from its versatility in cooking, canola oil is rich in health benefits. It has a 63% level of monounsaturated fats which is similar to olive oil. When you compare canola with other vegetable oils, you will find out that it has a higher alpha-linoleic acid and a moderate amount of saturated fats.

However, there are misconceptions about canola oil. People are warned that it has erucic acid which is dubbed as toxic by others because it’s associated with heart tissue implants. But you should be aware that canola is bred to have negligible erucic acid content.

4. Corn Oil 

If you want a substitute for all-purpose cooking, you can use corn oil as an alternative to peanut oil. It has a high smoke point of 450 degrees Fahrenheit which is best for baking, deep frying and sautéing. In fact, when frying French fries, most restaurants use corn oil.

If you want the organic and natural one, you can use the unrefined corn oil. The unrefined corn oil has a heat smoke point of 320 degrees Fahrenheit which makes it suitable for sauces and light sautéing. The unrefined oil has a dark color with a nutty flavor. It also has the taste and aroma of corn because it doesn’t lose its original aroma.

5. Grape Seed Oil 

Grape seed oil is great as a peanut oil substitute because it has a medium-high smoke point ideal for stir-frying and sautéing. It’s also great for baking because it's flavorless and it doesn’t overpower your baked product’s taste.

You can also use it for marinating meat and salad dressings. It’s rich in omega six which increases energy and increase inflammation. It contains vitamin E that boosts our immunity.

To buy the high-quality grape seed oil, look for the cold-pressed and organic oil. Keep the oil in the dark and cook place.

6. Safflower Oil 

Refine safflower has a high smoke point of 51 degrees Fahrenheit. It’s perfect for deep frying or any high heat cooking method. You can also use it for searing, sautéing and stir-frying foods. It’s available in 2 variants: high-oleic and high-linoleic. High-linoleic is recommended if you’re preparing unheated food recipes. High-oleic safflower is a good alternative for peanut oil high heat cooking.

To substitute the peanut oil with safflower oil, coat the pan with the oil. This oil has a subtle taste that’s why the foods become more pronounced. It also has a neutral flavor so you can also use it in making cookies, cakes, and pancakes.

7. Sunflower Oil

You can use the refine high-oleic sunflower or semi-refined sunflower oil as a substitute for peanut oil in all-around cooking. The mentioned variants have a high smoke point of 450 degrees Fahrenheit. It also has a subtle flavor which makes it a great addition when you bake or grease your baking pans.

Fun fact, sunflower oil is a blend of polyunsaturated fats and monounsaturated fats. Each teaspoon has 8.9 grams of omega six polyunsaturated fats that are why you should balance your consumption with other fatty acids from walnuts, seafood, and canola oil.

Conclusion

That’s the list of substitute for peanut oil you can use whenever you couldn’t find any peanut oil in your kitchen. If you want, you can also make your own homemade peanut oil, just refer to this video.

I hope you learned a lot from this article. If you have questions, suggestions or comments, feel free to message us or drop them in the comment box below. Share this information with your friends and family. Happy cooking!

Sara McConnell
 

Welcome! I’m happy you’re here. I'm Sara McConnell. I have a passion for cooking and desire to make healthy eating easy, tasty and fun. I often spend my free time searching for, creating and trying tasty new recipes in my kitchen. Through the blog i want to share with you my cooking experience, and I hope it can help you. Thank you so much for visiting!

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