Cooking oils and fats · IFCT 2017
Groundnut oil: nutrition per 100 g
Per 100 g, groundnut oil carries 53.89 g monounsaturated fat, 27.17 g polyunsaturated fat and 18.94 g saturated fat, according to IFCT 2017. Only mustard oil has more monounsaturated fat among the 14 oils and fats, and that monounsaturated base is what lets groundnut oil handle the deep-frying of Gujarati farsan and South Indian snacks without breaking down quickly.
About groundnut oil
Groundnut oil, moongphali ka tel, is the traditional cooking oil of Gujarat, especially Saurashtra, and of Maharashtra, Andhra Pradesh, Karnataka and Tamil Nadu, the states that grow most of India's peanuts. In Gujarat it is singtel, in Maharashtra shengdana tel, in Tamil Nadu kadalai ennai and in Andhra verusenaga nune. Older households bought it filtered from the local oil mill, and cold-pressed chekku or ghani groundnut oil is now back in fashion beside refined bottles.
It suits almost everything. Gujarati kitchens fry fafda, ganthiya, bhajiya and khaman tempering in it; Maharashtrian phodni of mustard seeds, hing and curry leaves often starts with it; and in the south it is the everyday oil for poriyal, kuzhambu and the batter-fried bajji. Its mild, nutty taste does not fight with spices.
Because it holds up to high heat, groundnut oil is also the oil of the street cart's pan for vada pav, bonda and mirchi bajji. Filtered groundnut oil, only strained after pressing, keeps a deeper colour and peanut aroma, while refined oil is pale and nearly neutral. IFCT 2017 lists a single fatty acid profile for groundnut oil.
What groundnut oil brings to a meal
- 01
Rich in monounsaturated fat
Groundnut oil has 53.89 g monounsaturated fat per 100 g; among the 14 oils and fats in IFCT 2017, only mustard oil carries more. This fat is stable when heated.
- 02
Moderate saturated fat
At 18.94 g saturated fat per 100 g, groundnut oil sits in the middle of the group: well below palm oil, ghee and coconut oil, and above sunflower or safflower oil.
- 03
Polyunsaturated share
It carries 27.17 g polyunsaturated fat per 100 g, almost all of it omega-6. IFCT 2017 records no omega-3 figure for groundnut oil.
- 04
Energy-dense, no cholesterol
As a plant oil, groundnut oil has no cholesterol. Its energy, about 884 kcal per 100 g, is worked out from its fat, since IFCT 2017 does not report energy for oils, and 100 g would cover about 42 per cent of a man's daily energy.
Groundnut oil nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 884 kcal | 42% | 53% |
| Protein | 0 g | ||
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 100 g | ||
| Water | 0 g | ||
| Fats | |||
| Saturated fat | 18.94 g | ||
| Monounsaturated fat | 53.89 g | ||
| Polyunsaturated fat | 27.17 g | ||
| Cholesterol | 0 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero. IFCT 2017 reports no energy value for fats and oils, so the energy shown is calculated from the fat content at 37 kJ per gram.
Cite this page
NNWA Nutrition and Wellness Academy. Groundnut oil: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/oils-and-fats/groundnut-oil/
Where groundnut oil sits among Indian foods
Ranked per 100 g against the other 13 cooking oils and fats and every food in the tables.
| Nutrient | Per 100 g | In cooking oils and fats | Among all foods |
|---|---|---|---|
| Energy | 884 kcal | 5th of 14 | 5th of 257 |
How groundnut oil is eaten
- Deep-frying: bhajiya, fafda, vada and bajji, where its stability and mild taste suit high heat.
- Phodni and tadka: mustard seeds, hing and curry leaves crackled in groundnut oil for poha, sabzi and dal.
- Tamil and Andhra cooking: everyday poriyal, kuzhambu and fried snacks in kadalai or verusenaga oil.
- Pickles: some South Indian pickles use groundnut oil for a milder taste than sesame.
- Chutney podi: a spoon of oil poured over podi or thecha to mix with rice or idli.
Recipes in the NNWA database that use it
Before you plan around it
Groundnut oil is pure fat, and a spoonful of it adds more energy than almost any other spoonful in the kitchen. Highly refined groundnut oil carries little peanut protein, but cold-pressed oil can, so people with a peanut allergy should avoid it unless their doctor says otherwise. Groundnuts stored in damp conditions can grow a mould that produces aflatoxin, so buy oil from reliable mills. Reused frying oil darkens and breaks down; discard it rather than topping it up.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about groundnut oil
Is groundnut oil good for deep-frying?
Yes. Its high share of monounsaturated fat, 53.89 g per 100 g in IFCT 2017, keeps it fairly stable at frying temperatures, and its mild taste suits Indian snacks. Avoid reusing the same oil many times, as it breaks down with each round.
Is groundnut oil healthy?
Groundnut oil has a balanced profile: 53.89 g monounsaturated, 27.17 g polyunsaturated and 18.94 g saturated fat per 100 g. It lacks the omega-3 of mustard or soyabean oil, so rotating oils is sensible. Total oil used per day matters most.
Can people with peanut allergy use groundnut oil?
Highly refined groundnut oil has most of the allergenic protein removed, but cold-pressed and filtered oils may not. People with a peanut allergy should take their allergist's advice before using any form.
Is cold-pressed groundnut oil better than refined?
Cold-pressed oil keeps more of the peanut's flavour and some natural compounds, while refined oil is neutral and handles higher heat. IFCT 2017 gives one fatty acid profile. Choose by taste, budget and cooking method.
Related foods and tables
Peanuts (groundnut)
Nutrition per 100 g, from IFCT 2017.
Sesame oil (gingelly)
Nutrition per 100 g, from IFCT 2017.
Mustard oil
Nutrition per 100 g, from IFCT 2017.
Sunflower oil
Nutrition per 100 g, from IFCT 2017.
Rice bran oil
Nutrition per 100 g, from IFCT 2017.
Learn to use this data
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