There are numerous nutritional benefits of peanuts, as they are an excellent source of plant-based protein, fiber, and many key vitamins and minerals. They can help support heart health, manage blood sugar levels, and more.
Peanuts come in many forms, including roasted, salted, chocolate-coated, and as peanut butter. Different types have different nutritional profiles and various health benefits.
Along with their healthful nutritional profile, peanuts are a calorie-rich food, so they are most healthful when enjoyed in moderation.
In this article, we provide the nutritional profile of peanuts, their health benefits, and how different types compare.
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- Protein
Peanuts are an excellent source of plant-based protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs.
- Protein
The recommended daily allowance (RDA) for proteinTrusted Source in adults is:
46 g for women
56 g for men
Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level.
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- Healthful fats
Fatty acids are an essential part of every diet. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.
According to the American Heart Association (AHA), consuming monounsaturated fatsTrusted Source and polyunsaturated fatsTrusted Source instead of saturated and trans fats can improve a person’s blood cholesterol levels. This, in turn, lowers the risk of heart disease and stroke.
There is also a small amount of saturated fat in peanuts. Saturated fat is less healthful than unsaturated or polyunsaturated. Doctors link too much saturated fat with cardiovascular disease. As a consequence, it is best to eat peanuts in moderation to get their optimal health benefits.
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- Dietary fiber
Peanuts are a good source of dietary fiber. They contain 8.5 g per 100 g, which around one-quarter of a male’s recommended fiber intake or one-third for females.
The current Dietary Guidelines for AmericansTrusted Source recommend that adults get the following amounts of fiber per day:
34 g for men
28 g for women
Fiber is a heart-healthful nutrient. The AHA report that eating fiber-rich foods improvesTrusted Source blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.
Summary
Peanuts are a nutrient-rich source of protein, dietary fiber, and healthful fats. Eating them in moderation, as part of a balanced diet, may:
support heart health
help a person maintain a healthy weight
help a person manage their blood sugar levels
Peanuts are a good option for people with diabetes for these reasons. They are also a good snack option for those looking to reduce carbohydrates and increase healthful fat intake.
For their optimal health benefits, choose raw peanuts with the skin on. Raw peanuts with their skin on are high in cell-defending antioxidants.
Roasted, salted peanuts are high in sodium, which health professionals link to heart disease. That said, eating roasted, salted peanuts as part of a balanced diet is okay.
As with most foods, the key to enjoying peanuts is eating them in moderation as part of a healthful, calorie-controlled diet.
