Wondering whether to use peanut oil or butter in your cooking? Let’s break it down!
Read on to discover their differences, cooking tips, substitutions, nutrition facts, storage requirements, and find out which one comes out on top!
Comparing peanut oil vs butter
| Peanut oil | Butter | |
| Solid or Liquid? | Liquid | Solid |
| Smoke Point (Fahrenheit) | 440-450 degrees | 300-350 degrees |
| Primary Fat | Monounsaturated | Saturated |
| Taste | Nutty | Buttery |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat |
| Allergens | Peanut | Lactose, casein |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | No |
| Vegan? | Yes | No |
Differences between peanut oil and butter
Peanut oil is a type of nut oil derived solely from peanuts and is composed entirely of the oil extracted from the nuts. On the other hand, butter is made from cream or milk, typically containing only one ingredient, but some commercially available butters may include additional additives like salt. The process of making butter involves churning the cream or milk until it separates into butterfat and buttermilk, resulting in the final product of butter.
Peanut oil is available in refined and unrefined varieties, each with its own unique characteristics. Unrefined peanut oil offers a pronounced nutty flavor, whereas refined peanut oil has a milder taste. Due to its higher smoke point, refined peanut oil is particularly well-suited for frying purposes.
Baking and cooking with peanut oil vs butter
When it comes to cooking and baking, peanut oil and butter play different roles. Peanut oil has a higher smoke point compared to butter, making it ideal for high-heat cooking methods such as stir-frying, deep-frying, and sautéing. Its mild, nutty flavor also adds depth to dishes like Asian stir-fries and crispy fried chicken.
On the other hand, butter brings richness and a creamy taste to both savory and sweet recipes. I mostly use butter for baking, where its solid form creates tender, flaky pastries and cakes.
Butter is also perfect for sautéing vegetables, searing meats, and making luscious sauces. It pairs exceptionally well with roasted vegetables, mushrooms, and grilled steaks. And is there anything better than freshly baked bread with butter spread on top?
Can peanut oil and butter be substituted for each other?
While peanut oil and butter have distinct characteristics, there are situations where they can be substituted for one another. For example, if you’re making a stir-fry dish, you can substitute butter for peanut oil if you prefer a richer flavor.
However, if a recipe requires high heat, like deep-frying, using butter might lead to burning and smoke. Use refined peanut oil for high-heat sautés instead of butter.
I don’t recommend substituting peanut oil for butter in baked goods, as it can result in a dense bake. And roasted or unrefined peanut oil is too strong (aroma and taste) to replace butter in baking. It’s much better for drizzling over food after cooking, in marinades, or salad dressings.
Nutrition: Peanut oil vs butter
When it comes to nutrition, peanut oil and butter have different profiles. Peanut oil is primarily composed of heart-healthy unsaturated fats, including monounsaturated and polyunsaturated fats. It also contains vitamin E, which acts as an antioxidant.
Butter, on the other hand, is high in saturated fats and cholesterol. However, butter provides essential fat-soluble vitamins like vitamin A, D, E, and K.
Both peanut oil and butter should be consumed in moderation, considering their respective fat contents. If you’re watching your cholesterol levels or have dietary restrictions, peanut oil might be a better choice due to its healthier fat composition.
| Per tablespoon (15mL) | Peanut oil | Butter |
| Calories | 119 | 102 |
| Polyunsaturated | 4.3 g | 0.4 |
| Monounsaturated | 6.2 g | 3.0 g |
| Saturated | 2.3 g | 7.3 g |
| Trans | 0 g | 0.5 g |
| Total Fat | 13.5 g | 14.2 g |
| Cholesterol | 0 | 30.5 mg |
The primary fat source is bolded.
How to store peanut oil and butter
To maintain the quality and freshness of your peanut oil and butter, proper storage is key. Peanut oil should be stored in a cool, dark place away from direct sunlight, as light and heat can lead to oxidation and rancidity. If stored correctly, peanut oil has a shelf life of about one year.
Butter should be kept refrigerated to prevent spoilage. For longer-term storage, you can freeze butter, which extends its shelf life to several months. It’s best to wrap butter tightly to avoid picking up odors from other foods in the freezer.
Peanut oil vs butter: The ultimate verdict
Peanut oil shines in high-heat cooking and brings a subtle nutty taste to dishes. On the other hand, butter elevates the richness and creaminess of recipes, making it a go-to for baking and sautéing. If you’re health-conscious, peanut oil might be a wiser choice due to its healthier fat composition.
So, it really depends on your personal preferences and what you’re making! I whip out peanut oil for frying or making Asian-inspired dishes, but butter is my preferred everyday cooking and baking fat.
FAQs
Peanut oil can be a suitable substitute for butter in certain recipes, especially when a nutty flavor is desired, but it’s important to consider the differences in texture and consistency between the two.
Peanut oil can be part of a healthy diet when consumed in moderation due to its high content of heart-healthy unsaturated fats, but it’s important to be mindful of portion sizes and overall dietary balance.
The choice between cooking with oil or butter depends on individual dietary needs and preferences, but using oils high in unsaturated fats, like olive or avocado oil, is generally healthier than using butter due to its lower content of saturated fats.
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