Cooking oil is a vital part of our daily diet. Whether you’re frying crispy pakoras, making a fresh salad, or sautéing vegetables, your choice of oil directly impacts both taste and health.
There are many options available on the market, but peanut oil and olive oil are two popular choices.
Now the biggest question is: Which is healthier for cooking – peanut oil or olive oil?
In this blog, we will compare these two oils in detail – their nutritional value, health benefits, cooking uses, pros & cons, and calorie content (per 15 ml). So that you can make the best decision for your kitchen and health.
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Nutritional Profile: Peanut Oil vs Olive Oil (Per 15 ml Serving)
Both oils are calorie-dense since they are pure fats. Here’s a clear comparison:
| Nutrient (per 15 ml) | Peanut Oil | Olive Oil |
|---|---|---|
| Calories | ~124 kcal | ~119 kcal |
| Total Fat | 14 g | 13.5 g |
| Saturated Fat | 2.5 g | 2 g |
| Monounsaturated Fat (MUFA) | 6 g | 10 g |
| Polyunsaturated Fat (PUFA) | 4 g | 1.5 g |
| Vitamin E | 11% DV | 10% DV |
| Other Nutrients | Omega-6 fatty acids | Polyphenols, antioxidants |
Key Takeaway: Both oils have almost the same calories, but their fat composition makes a big difference in terms of health benefits.
Peanut Oil (Groundnut Oil) Overview
Origin: Extracted from peanuts, it is a staple in Asian and Indian cooking.
Taste: Mild and slightly nutty flavor.
Smoke Point: ~450°F (232°C) — very high, ideal for deep frying.
Benefits of Peanut Oil
- Rich in Vitamin E: Supports immunity and skin health.
- High Smoke Point: Perfect for deep frying and stir-frying.
- Good Balance of MUFA & PUFA: Supports cholesterol control.
- Neutral Flavor: Doesn’t overpower food taste.
Limitations of Peanut Oil
- High in Omega-6 fatty acids: Too much can cause inflammation if not balanced with Omega-3.
- Refined versions lose nutrients: Cold-pressed peanut oil is healthier than refined.
- Allergy Risk: Unsafe for people with peanut allergies.
Olive Oil Overview
Origin: Extracted from olives, most commonly associated with Mediterranean cuisine.
Taste: Fruity, slightly bitter, and aromatic.
Smoke Point:
- Extra Virgin Olive Oil (EVOO): ~375°F (190°C)
- Refined Olive Oil: ~465°F (240°C)
Benefits of Olive Oil
- Rich in Monounsaturated Fats (MUFA): Excellent for heart health.
- Contains Polyphenols & Antioxidants: Anti-inflammatory and anti-aging.
- Supports Brain & Nerve Health: Omega-3 friendly fats boost memory.
- Great for Weight Loss & Digestion: Part of the Mediterranean diet, which is linked to longevity.
Limitations of Olive Oil
- Lower Smoke Point (for EVOO): Not ideal for deep frying.
- Expensive Compared to Peanut Oil.
- Strong Taste: May not suit all Indian recipes.
Detailed Comparison: Peanut Oil vs Olive Oil
| Feature | Peanut Oil | Olive Oil |
|---|---|---|
| Calories (15 ml) | 124 kcal | 119 kcal |
| Best For | Deep frying, Indian curries | Salads, sautéing, light frying |
| Smoke Point | High (450°F) | Moderate (375°F for EVOO) |
| Heart Health | Good, but high Omega-6 | Excellent (rich in MUFA + antioxidants) |
| Taste | Neutral/nutty | Fruity/strong |
| Price | Affordable | Expensive |
| Weight Loss | Moderate | Better for fat loss (in moderation) |
Quick Verdict:
For deep frying and Indian cooking → Peanut Oil is more practical.
For heart health, weight management, and long-term wellness → Olive Oil is superior.
Which Oil Tones Your Health Better?
For Heart Health:
- Olive oil is the winner due to high MUFA and antioxidants.
- Peanut oil helps, but excess Omega-6 may trigger inflammation if your diet lacks Omega-3.
For Cooking:
- Peanut oil is stable at high temperatures → perfect for frying samosas, pakoras, bhature.
- Olive oil (EVOO) is best for cold uses like salad dressings, dips, and drizzling.
For Weight Loss:
- Both oils have the same calories, but olive oil helps improve satiety and metabolism.
For Daily Use in India:
- Peanut oil fits Indian cooking better (affordable + high smoke point).
- Use olive oil in raw form (salads, sautéing veggies).
How to Use Peanut Oil & Olive Oil in Your Kitchen
Best Strategy = Mix & Match
- Frying (high heat): Peanut oil.
- Daily cooking (low heat sautéing): Olive oil.
- Salads, dressings, dips: Extra virgin olive oil.
Sample Weekly Use:
- Peanut oil: 3–4 days for Indian meals.
- Olive oil: 3–4 days for salads & light cooking.
Common Mistakes While Using Oils
Peanut Oil
- Using refined peanut oil instead of cold-pressed.
- Overheating repeatedly (reusing oil after frying).
Olive Oil
- Frying deep with extra virgin olive oil (smoke point too low).
- Storing in clear bottles (light reduces antioxidants).
FAQs: Peanut Oil vs Olive Oil
Q1. Which oil is better for heart patients?
Olive oil is better due to higher MUFA and antioxidants.
Q2. Can I fry pakoras in olive oil?
Only refined olive oil can handle frying, but peanut oil is tastier and more stable.
Q3. Which oil is better for weight loss?
Olive oil helps more, but portion control is key.
Q4. Is peanut oil safe for everyone?
Not for people with peanut allergies.
Q5. Which oil is budget-friendly?
Peanut oil is cheaper and easily available in India.
Q6. Can I mix peanut oil and olive oil?
Yes, blending can balance nutrition and taste.
Q7. How many calories are in 1 spoon of oil?
About 119–124 calories per 15 ml (1 tablespoon) for both oils.
Q8. Which oil helps reduce cholesterol?
Olive oil, especially extra virgin, lowers LDL (“bad cholesterol”).
Q9. Can children consume these oils?
Yes, in moderation. Olive oil is safer for long-term heart health.
Q10. Is cold-pressed better than refined?
Absolutely yes. Cold-pressed peanut oil and extra virgin olive oil retain more nutrients.
Conclusion
When it comes to Peanut Oil vs Olive Oil, there is no single winner.
- Peanut Oil: Best for high-heat Indian cooking, affordable, and rich in Vitamin E.
- Olive Oil: Best for heart health, brain function, and longevity.
The smartest approach is to use both oils wisely — peanut oil for frying and olive oil for salads & low-heat cooking.
Disclaimer: This blog is for educational purposes only. It is not medical advice. Please consult a doctor or certified nutritionist before making major dietary changes.