In This ArticleView AllIn This ArticlePeanut NutritionAntioxidant-RichHealthy Weight BenefitsHeart-HealthyBlood Sugar BenefitsEnvironmentally Friendly
In This ArticleView All
View All
In This Article
Peanut Nutrition
Antioxidant-Rich
Healthy Weight Benefits
Heart-Healthy
Blood Sugar Benefits
Environmentally Friendly
Peanuts are a staple in many kitchens, most often found in the form of peanut butter. But in recent years, it seems like almonds, cashews and other nuts are getting all the attention. Just think of the number of alternativenut buttersandnon-dairy milkson the grocery store shelves! It might make you wonder if peanuts are even healthy.
Here, we take a deep dive into the nutrients that peanuts (technically legumes), offer and their health benefits. Plus, we’ll share some creative ways to include peanuts on your plate.
Healthy Peanut Butter Recipes
Peanuts are relatively affordable, shelf-stable, filling and nutritious. Peanut butter, and peanuts in general, can be used in a range of sweet and savory dishes, fromPantry Peanut NoodlestoNo-Bake Peanut Butter Chocolate Cookies. Unlike almonds, walnuts and pistachios, which grow on trees, peanuts are a legume because they grow underground.
The nutrition information for 1 ounce of raw (not roasted), no-salt-added peanuts includes:
Peanuts are an energy- and nutrient-dense food. They boast thesatiating combo of fiber, protein and fat to help keep you feeling energized after a meal. And they deliver an impressive dose of important nutrients like folate and magnesium. When raw—as in not roasted—and unsalted, they only contain 3 milligrams of sodium per serving.
Getty Images / Maren Caruso
Here are five health benefits of peanuts that will make you want to keep them in your lineup of healthy foods.
Peanuts Are Packed with Antioxidants
Research has identified peanuts as a “functional food,” pointing out the variety of antioxidants they contain.These antioxidants include phenolic acids and flavonoids, which are also found in types of green and black teas, apples, red wine and soybeans. Peanut skins are packed with antioxidant and anti-inflammatory compounds that support good health.That’s a great reason to buy peanuts in their shells and enjoy shelling them yourself.
Nut consumption is associated with a lower risk of cardiovascular disease in men and women and less diabetes in women in studies of large groups.So top your salad or soup with some crushed peanuts, and slather some peanut butter on your morning slice of toast!
Peanuts Aid in Weight Loss and Healthy Weight Maintenance
Though they might seem high in calories, nuts—including peanuts—are a great snack if you are trying to lose weight or maintain a healthy weight. The combination of protein, fiber and healthy fats found in peanuts can help keep you feeling full and satisfied between meals. This may help you get ahead of hunger and prevent overeating.
In fact, research has found that nuts might play an important role in weight regulation. One study found that eating about 1 ounce of peanuts prior to two meals daily while on an energy-restricted diet resulted in weight loss that was comparable to a low-fat weight loss diet.The peanut eaters also experienced lower blood pressure, which may reduce cardiovascular disease risk.
Peanuts Are Heart-Healthy
Peanuts have a mix of soluble and insoluble fiber that provides a slew of heart-healthy benefits, one of which is helping lower LDL (bad) cholesterol levels.
Peanuts also contain niacin (vitamin B3), which is important for healthy heart function. A review on the health aspects of peanuts found that consuming about 1 1/2 ounces of peanuts per day (42 g) for 12 weeks helped participants reduce blood pressure, cholesterol and triglyceride levels.Plus, the anti-inflammatory effects of the antioxidants in peanuts can help lower the risk of coronary heart disease.
Peanuts Help Balance Blood Sugar
Research has found that nuts, including peanuts, can help reduce diabetes risk and improve outcomes for people who already have diabetes. In fact, a review of studies found that eating peanut butter specifically was inversely associated with developing Type 2 diabetes—as if you needed yet another reason to add delicious peanut butter to your toast or enjoy it with some fruit.
Snacking on nuts, like peanuts, could help with blood sugar control for those with existing diabetes, too. This is related to the nutrient composition of peanuts, to include healthy fats, fiber, beneficial polyphenols and minerals like magnesium and selenium.
Peanuts Are Environmentally Friendly
Although prices go up and down, generally speaking, peanuts are the least expensive nut to buy. Not only are they budget-friendly, but they also boast some environmental benefits. Growing 1 ounce of peanuts only requires roughly 3.2 gallons of water, as compared to the 28.7 gallons needed to grow an ounce of almonds.Peanuts are also nitrogen-fixing plants, meaning they take nitrogen from the atmosphere and return it to the soil for other plants to use as fuel.Since peanuts are affordable, widely available and take a minimal toll on the environment compared to other nuts, they might be the most sustainable nut around.
The Bottom Line
Peanuts are nutritious, affordable and have been a pantry staple for many of us for as long as we can remember.Regular consumption may also improve heart health, lower diabetes risk and promote a healthy weight. Plus, they take a smaller toll on the environment compared to other popular types of nuts.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, rawU.S. Department of Agriculture. FoodData Central.Peanuts, all types, dry-roasted, without saltU.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, oil-roasted, with salt.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Nuts, mixed nuts, oil-roasted, with peanuts, lightly salted.Mingrou L, Guo S, Ho CT, Bai N.Review on chemical compositions and biological activities of peanut (Arachis hypogeae L.).J Food Biochem. 2022;46(7):e14119. doi:10.1111/jfbc.14119Kim MY, Kim HJ, Lee YY, et al.Antioxidant and anti-inflammatory effects of Peanut (Arachishypogaea L.) skin extracts of various cultivars in oxidative-damaged HepG2 cells and LPS-induced raw 264.7 macrophages.Food Sci Nutr. 2020;9(2):973-984. doi:10.1002/fsn3.2064Bonku R, Yu J.Health aspects of peanuts as an outcome of its chemical composition.Food Sci Hum Wellness, 2020, 9(1): 21-30. doi:10.1016/j.fshw.2019.12.005Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB.The effect of a peanut-enriched weight loss diet compared to a low-fat weight loss diet on body weight, blood pressure, and glycemic control: A randomized controlled trial.Nutrients. 2022;14(14):2986. doi:10.3390/nu14142986Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-An overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Becerra-Tomás N, Paz-Graniel I, Hernández-Alonso P, et al.Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies.Am J Clin Nutr. 2021;113(4):960-971. doi:10.1093/ajcn/nqaa358Nishi SK, Viguiliouk E, Kendall CWC, et al.Nuts in the prevention and management of type 2 diabetes.Nutrients. 2023;15(4):878. doi:10.3390/nu15040878National Peanut Board.Peanuts and sustainability FAQs.National Peanut Board.Peanuts and sustainability: A case of good bacteria.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, rawU.S. Department of Agriculture. FoodData Central.Peanuts, all types, dry-roasted, without saltU.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, oil-roasted, with salt.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Nuts, mixed nuts, oil-roasted, with peanuts, lightly salted.Mingrou L, Guo S, Ho CT, Bai N.Review on chemical compositions and biological activities of peanut (Arachis hypogeae L.).J Food Biochem. 2022;46(7):e14119. doi:10.1111/jfbc.14119Kim MY, Kim HJ, Lee YY, et al.Antioxidant and anti-inflammatory effects of Peanut (Arachishypogaea L.) skin extracts of various cultivars in oxidative-damaged HepG2 cells and LPS-induced raw 264.7 macrophages.Food Sci Nutr. 2020;9(2):973-984. doi:10.1002/fsn3.2064Bonku R, Yu J.Health aspects of peanuts as an outcome of its chemical composition.Food Sci Hum Wellness, 2020, 9(1): 21-30. doi:10.1016/j.fshw.2019.12.005Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB.The effect of a peanut-enriched weight loss diet compared to a low-fat weight loss diet on body weight, blood pressure, and glycemic control: A randomized controlled trial.Nutrients. 2022;14(14):2986. doi:10.3390/nu14142986Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-An overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Becerra-Tomás N, Paz-Graniel I, Hernández-Alonso P, et al.Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies.Am J Clin Nutr. 2021;113(4):960-971. doi:10.1093/ajcn/nqaa358Nishi SK, Viguiliouk E, Kendall CWC, et al.Nuts in the prevention and management of type 2 diabetes.Nutrients. 2023;15(4):878. doi:10.3390/nu15040878National Peanut Board.Peanuts and sustainability FAQs.National Peanut Board.Peanuts and sustainability: A case of good bacteria.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, rawU.S. Department of Agriculture. FoodData Central.Peanuts, all types, dry-roasted, without saltU.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, oil-roasted, with salt.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Nuts, mixed nuts, oil-roasted, with peanuts, lightly salted.Mingrou L, Guo S, Ho CT, Bai N.Review on chemical compositions and biological activities of peanut (Arachis hypogeae L.).J Food Biochem. 2022;46(7):e14119. doi:10.1111/jfbc.14119Kim MY, Kim HJ, Lee YY, et al.Antioxidant and anti-inflammatory effects of Peanut (Arachishypogaea L.) skin extracts of various cultivars in oxidative-damaged HepG2 cells and LPS-induced raw 264.7 macrophages.Food Sci Nutr. 2020;9(2):973-984. doi:10.1002/fsn3.2064Bonku R, Yu J.Health aspects of peanuts as an outcome of its chemical composition.Food Sci Hum Wellness, 2020, 9(1): 21-30. doi:10.1016/j.fshw.2019.12.005Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB.The effect of a peanut-enriched weight loss diet compared to a low-fat weight loss diet on body weight, blood pressure, and glycemic control: A randomized controlled trial.Nutrients. 2022;14(14):2986. doi:10.3390/nu14142986Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-An overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Becerra-Tomás N, Paz-Graniel I, Hernández-Alonso P, et al.Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies.Am J Clin Nutr. 2021;113(4):960-971. doi:10.1093/ajcn/nqaa358Nishi SK, Viguiliouk E, Kendall CWC, et al.Nuts in the prevention and management of type 2 diabetes.Nutrients. 2023;15(4):878. doi:10.3390/nu15040878National Peanut Board.Peanuts and sustainability FAQs.National Peanut Board.Peanuts and sustainability: A case of good bacteria.
U.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, raw
U.S. Department of Agriculture. FoodData Central.Peanuts, all types, dry-roasted, without salt
U.S. Department of Agriculture. FoodData Central.Peanuts, Virginia, oil-roasted, with salt.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
U.S. Department of Agriculture. FoodData Central.Nuts, mixed nuts, oil-roasted, with peanuts, lightly salted.
Mingrou L, Guo S, Ho CT, Bai N.Review on chemical compositions and biological activities of peanut (Arachis hypogeae L.).J Food Biochem. 2022;46(7):e14119. doi:10.1111/jfbc.14119
Kim MY, Kim HJ, Lee YY, et al.Antioxidant and anti-inflammatory effects of Peanut (Arachishypogaea L.) skin extracts of various cultivars in oxidative-damaged HepG2 cells and LPS-induced raw 264.7 macrophages.Food Sci Nutr. 2020;9(2):973-984. doi:10.1002/fsn3.2064
Bonku R, Yu J.Health aspects of peanuts as an outcome of its chemical composition.Food Sci Hum Wellness, 2020, 9(1): 21-30. doi:10.1016/j.fshw.2019.12.005
Petersen KS, Murphy J, Whitbread J, Clifton PM, Keogh JB.The effect of a peanut-enriched weight loss diet compared to a low-fat weight loss diet on body weight, blood pressure, and glycemic control: A randomized controlled trial.Nutrients. 2022;14(14):2986. doi:10.3390/nu14142986
Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits-An overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942
Becerra-Tomás N, Paz-Graniel I, Hernández-Alonso P, et al.Nut consumption and type 2 diabetes risk: a systematic review and meta-analysis of observational studies.Am J Clin Nutr. 2021;113(4):960-971. doi:10.1093/ajcn/nqaa358
Nishi SK, Viguiliouk E, Kendall CWC, et al.Nuts in the prevention and management of type 2 diabetes.Nutrients. 2023;15(4):878. doi:10.3390/nu15040878
National Peanut Board.Peanuts and sustainability FAQs.
National Peanut Board.Peanuts and sustainability: A case of good bacteria.
