Peanut oil and palm oil are high smoke point oils that have various uses in international cuisine. Refined peanut oil is most popular for frying, particularly in Asian dishes, while red palm oil is commonly found in West African cuisine for its smoky flavor. Palm oil, in general, has earned quite a controversial reputation for its role in deforestation, but you can stay environmentally conscious by buying those marked as sustainable.
Interested in how peanut oil or palm oil could transform your recipe? Let’s find out!
Comparing peanut oil vs palm oil
Peanut oil | Palm oil | |
Solid or Liquid? | Liquid | Semi-solid |
Smoke Point (Fahrenheit) | 440 – 550 degrees | 450 degrees |
Primary Fat | Monounsaturated | Saturated |
Taste | Nutty | Mild carrot |
Good for Cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat, high heat |
Common allergens | Peanut | Oil palm fruit |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | No | Yes |
Vegan? | Yes | Yes |

Differences between peanut oil and palm oil
The main difference between peanut oil and palm oil is their flavor profiles. Peanut oil has a light, nutty taste (but can be robust if made from roasted peanuts), while palm oil comes from the fruit of oil palm trees and has a savory flavor that resembles a mild carrot flavor. The unrefined varieties of peanut oil have a stronger nutty flavor, while the refined ones are milder.
Red palm oil, in particular, is orange-red in color and often used as a replacement for butter and in West African cuisine, adding a smoky and floral flavor. Since it’s so high in saturated fats, it’s semi-solid at room temperature.
Both oils are gluten-free, keto-friendly, and vegan, with palm oil being additionally paleo-friendly. They are also both suitable for high-heat cooking, with peanut oil being a popular choice for frying. Refined peanut oil is particularly suitable for frying, as it has a higher smoke point.
Baking and cooking with peanut oil vs palm oil
Peanut oil has a special place in baking recipes. With its nutty flavor and high smoke point, it’s perfect for adding some depth of flavor and a perfect texture and golden brown crust. No matter what recipe you’re working with, it doesn’t fail to provide that richness. For cooking, it’s perfect for deep frying because of its special quality: it doesn’t absorb the flavor of other foods cooked in the oil.
And it’s no wonder that palm oil is widely used in African cooking. With its creamy texture and mild flavor, it’s versatile and ideal for curries, stews, and soups. Especially for dishes that require slow cooking or simmering, it helps the flavors blend together. Because it’s so stable at higher temperatures, you can easily use it for grilling and frying. In baking, it enhances the richness of pie crusts and cakes and lends a tender crumb.
Can peanut oil and palm oil be substituted for each other?
The biggest factor to consider when substituting palm oil and peanut oil for each other is their flavor. If you sub palm oil for peanut oil, you’ll get a milder taste rather than a more distinct nutty flavor. In cases where this isn’t too much of an issue, like in high-heat cooking or deep-frying, the substitution will work well.
As an all-around substitute, ghee is the best for palm oil as it is closest in flavor and able to withstand high temperatures. For a healthier option, coconut oil is a top choice. For peanut oil, sesame oil is the best all-around sub, while sunflower oil is better for high-heat cooking.
Nutrition: Peanut oil vs palm oil
Palm oil is quite calorie-dense, at 126 calories per tablespoon. And while a tablespoon doesn’t contain any cholesterol or trans fats, its primary fat is saturated fat (6.7g per tablespoon). Saturated fat has been linked to poor health outcomes if consumed in excess. Peanut oil is primarily made up of monounsaturated fats (6.2g), making it a slightly healthier choice. It’s also slightly lower in calories (119) and saturated fats (2.3g) and higher in polyunsaturated fats (4.3g vs 1.2g) – helping to lower your bad cholesterol.
Regardless of which oil you’re using, use it sparingly.
Per tablespoon (15mL) | Peanut oil | Palm oil |
Calories | 119 | 126 |
Polyunsaturated | 4.3 g | 1.2 g |
Monounsaturated | 6.2 g | 5.0 g |
Saturated | 2.3 g | 6.7 g |
Trans | 0 g | 0 g |
Total Fat | 13.5 g | 13.6 g |
Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store peanut oil and palm oil
Peanut oil should be stored in a cool, dark, dry place for best results. While sealed, it can stay fresh at room temperature for 1 to 2 years. After opening, it can last for around 6 months. Palm oil should also be stored in the same way, away from direct heat and sunlight. Sealed, unrefined palm oil can last up to 1 year, while refined palm oil can last up to 2. Any palm oil that has been opened can last up to 6 months. In the fridge, palm oil will likely last longer, unopened and opened.
Peanut oil vs palm oil: Which is better?
Peanut oil and palm oil (the sustainable kind) are my go-tos among the various cooking oils and fats for deep frying. Especially with peanut oil’s special quality of keeping the flavors consistent, I don’t have to waste much oil in the cooking process. I would say overall, peanut oil is better for its indulgent flavor, while palm oil is a reliable companion for its velvety richness in stews and curries. Personally, I don’t tend to bake much with either of them, but if I’m making a peanutty treat, I might reach over for some peanut oil for an extra boost.
FAQ
The reason why palm oil finds its way into peanut butter is because it helps to stabilize the consistency and texture of it. It prevents the natural separation of oil and extends the shelf life by acting as a preservative.
Labeling peanut oil as the “healthiest” oil can be too generalizing. While it is a good source of monounsaturated fats and vitamin E, it is also calorie-dense, which is why it should be consumed in moderation, just like other oils.
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