Groundnut oil (peanut oil) — the primary cooking fat of West African frying and a Southern US tradition. High smoke point, monounsaturated fat, and resveratrol from peanut-derived phytochemicals.
In West African cooking, groundnut oil is the frying oil of choice for everything from fried plantain to akara to jollof rice. In the American South, it was the fried chicken oil. The Black American relationship with peanuts and peanut oil traces directly to West African agricultural adoption of this South American crop.
Groundnut oil's Vitamin E content (15.7mg/100g) is among the highest of all cooking oils — providing full daily Vitamin E in standard cooking quantities. Vitamin E is a fat-soluble antioxidant that protects polyunsaturated fatty acids from oxidation in the body and in cooking. Resveratrol, present in unrefined peanut oil, is the same polyphenol studied for cardiovascular and longevity benefits. Phytosterols compete with dietary cholesterol for intestinal absorption, reducing serum cholesterol. The high smoke point (450°F refined) makes it superior to olive oil and butter for high-heat cooking — reducing formation of harmful oxidation products.
Use for frying (excellent smoke point), deep-frying (preferred in West African and Southern US cooking), and high-heat sautéing. Unrefined peanut oil has a distinct peanut flavor and lower smoke point — better for dressings. Refined peanut oil is neutral and has the high smoke point suitable for frying. Widely available at all grocery stores.
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