KETO VERDICTYES
Peanut oil is keto-friendly: zero carbs and—when refined—a high smoke point that suits stir-fries and searing. Use refined for high heat; reserve cold-pressed for dressings/finishing.
Is Peanut Oil Keto?
Cooking Oils
Peanut oil is keto-friendly: zero carbs and—when refined—a high smoke point that suits stir-fries and searing. Use refined for high heat; reserve cold-pressed for dressings/finishing.
Each 100g serving delivers 0g net carbs, making it easy to keep things keto-friendly.
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: pure fat that won’t impact ketosis
- Refined peanut oil has a high smoke point (~450°F / 232°C) for frying and searing
- Primarily monounsaturated fat (oleic) with some polyunsaturated (linoleic)
- Neutral-to-nutty flavor works across cuisines without adding carbs
- Versatile: stir-fries, roasting, and (for unrefined) light dressings/finishing
HEALTH BENEFITS
- Provides vitamin E (tocopherols), a fat-soluble antioxidant
- High in oleic acid, which is associated with heart-friendly lipid profiles
- Contains plant sterols that may aid cholesterol management
- Peanuts contain resveratrol; refined oils have minimal amounts—benefits mainly from fats and vitamin E
- Energy-dense fat source that can help reach keto macro targets
PREPARATION SUGGESTIONS
HIGH-HEAT COOKING
Use refined peanut oil for wok stir-fries and pan-searing; add aromatics like garlic and finish with soy-sauce or tamari.
ASIAN CUISINE
Toss broccoli or green-beans with peanut oil, then stir-fry with chicken-thighs and a splash of sesame-oil to finish.
DEEP FRYING
Great for crisping keto bites (e.g., almond-flour chicken). Keep oil below smoke point and avoid sugary coatings.
ROASTING
Coat vegetables lightly and roast hot for browned edges and a subtle nutty note.
SALAD DRESSING
For cold-pressed oil: whisk with vinegar-apple-cider, a touch of soy-sauce, and sesame-seeds for a light, nutty vinaigrette.
FINISHING OIL
Drizzle a small amount over shirataki-noodles or grilled meats right before serving for aroma.