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 alternative nut butters and non-dairy milks on 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
Peanut Nutrition
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, from Pantry Peanut Noodles to No-Bake Peanut Butter Chocolate Cookies. Unlike almonds, walnuts and pistachios, which grow on trees, peanuts are a legume because they grow underground.
According to the USDA, the nutrition information for 1 ounce of raw (not roasted), no-salt-added peanuts includes:
- Calories: 160
- Total Carbohydrates: 5 g
- Fiber: 2.4 g
- Protein: 7 g
- Total Fat: 14 g
- Sodium: 3 mg
- Folate: 68 mcg
- Magnesium: 49 mg
- Potassium: 196 mg
- Iron: 0.7 mg
Peanuts are an energy- and nutrient-dense food. They boast the satiating 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.
Roasting peanuts increases the fat content by approximately 0.3 grams per serving, per the USDA. And according to the USDA, salted peanuts can contain more than 100 mg of sodium per serving, which is quite a lot, given that the 2020-2025 Dietary Guidelines for Americans recommended limiting sodium to 2,300 mg—and 1,500 mg for people with high blood pressure or heart disease. There are also options for lightly salted peanuts and other nuts, which help bring the sodium down—usually below 50 mg per serving, per the USDA.
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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, like the 2022 review in the Journal of Food Biochemistry, 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. A 2021 Food Science & Nutrition study found that peanut skins are packed with antioxidant and anti-inflammatory compounds that, theoretically, support good health. That's a great reason to buy peanuts in their shells and enjoy shelling them yourself.
Other research, like a 2020 review in Food Science and Human Wellness, found that 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. A 2022 Nutrients 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
According to a 2023 review in Foods, 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. The same 2020 review in Food Science and Human Wellness 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 2021 review of studies in The American Journal of Clinical Nutrition 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.
And a 2019 study in Circulation Research found that snacking on nuts, like peanuts, could help reduce the risk of complications for those with existing diabetes, too. In the study, people who increased their nut consumption after a diabetes diagnosis had an 11% lower risk of cardiovascular disease, a 15% lower risk of coronary heart disease and a 27% lower risk of all-cause mortality.
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. According to the National Peanut Board, 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. According to the USDA, 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.
