What Are Peanuts?

Peanuts are the edible seeds of legumes. They’re not in the nut family but instead are part of the same plant family that includes green peas, soybeans, and lentils.

Peanuts, aka “groundnuts,” grow below ground as the fruit of the peanut plant. This plant likely originated in South America in Brazil or Peru. Scientists have found 3,500-year-old pottery in the shape of peanuts, as well as decorated with peanuts, in South America.

In the early 1800s, Americans started growing peanuts as a commercial crop. On average, Americans eat almost 8 pounds of peanuts per year. Today, more than half of the peanuts eaten in the U.S. are consumed in the form of peanut butter.

Are Peanuts Good For You?

Peanuts are a rich source of nutrients. They contain fiber, B vitamins, vitamin E, and minerals such as iron, zinc, potassium, and magnesium. They’re also high in antioxidants, substances that protect cells from damage and help prevent many different diseases.

Health Benefits of Peanuts

Heart health

Walnuts and almonds have gotten a lot of attention as “heart-healthy” foods, given their high content of unsaturated fats. But research suggests that peanuts are every bit as good for heart health as more expensive nuts.

Peanuts are a good source of both monounsaturated and polyunsaturated fatty acids, as well as fiber and plant sterols. These healthy components help reduce the risk of heart disease by lowering unhealthy LDL cholesterol and blood pressure levels. They also help prevent the formation of blood clots that can cause a heart attack or stroke. And peanuts reduce inflammation in your body, which is linked to heart disease.

Weight loss

Foods with a lot of protein can help you feel full on fewer calories. And among nuts, peanuts are second only to almonds when it comes to protein count. Studies have shown that including a moderate amount of peanuts in your diet doesn’t cause weight gain. In fact, peanuts might help you lose weight.

Longer lifespan

Eating peanuts might help you live longer too. Peanuts contain the antioxidant coenzyme Q10, which your cells need to multiply and stay healthy, as well as all 20 of the necessary amino acids. Experts think these compounds help prevent disease and promote longevity. Roasting or boiling peanuts boosts the concentration of these health-promoting substances even more.

A large study showed that people who regularly ate any kind of nuts (including peanuts) were 20% less likely to die of any cause than people who did not eat nuts.

Because the study was observational, it couldn’t prove that peanuts caused the lower death rates, but other research has found a similar link.

Lower diabetes risk

Peanuts are a low-glycemic food, which means that eating them won’t cause a spike in your blood sugar levels. Studies show that eating peanuts may lower the risk of type 2 diabetes in women who are at a risk of the disease.

Reduce inflammation

Inflammation plays a role in conditions like heart disease, type 2 diabetes, and certain types of cancer. Peanuts are high in antioxidants, unsaturated fat, fiber, and other substances that reduce inflammation throughout your body. Studies show that people who eat peanuts and peanut butter have lower markers of inflammation such as C-reactive protein and interleukin-6.

Cancer prevention

Both their high antioxidant content and phytochemicals — plant chemicals with health benefits — make nuts a potential tool in warding off cancer. Resveratrol, one of the plant chemicals in peanuts, may have benefits against several types of cancer. For older people, eating peanuts and peanut butter might help lower the risk of developing a certain type of stomach cancer called gastric noncardia adenocarcinoma.

In general, the research finds that other kinds of nuts lower the risk of specific types of cancer, and of cancer overall, more than peanuts or peanut butter. This may be because of the different nutrients that peanuts and other nuts contain. Peanut butter has sugar and other ingredients that may counteract some anticancer benefits of peanuts. In fact, one study found an increased risk of early-stage prostate cancer in people who ate peanut butter.

Alzheimer’s prevention

Peanuts are high in resveratrol, vitamin E, and the B vitamin niacin, all of which may protect against Alzheimer’s disease. With vitamin E, the cognitive benefit has been found only from food sources like peanuts, not supplements. In one study, older adults who ate about 1/3 ounce of nuts (mostly peanuts) every day had higher mental function scores than those who didn’t eat nuts.

Gallbladder health

Eating more peanuts might also protect your gallbladder, the organ that makes and releases the digestive fluid called bile. In one study, women who regularly ate peanuts were less likely to need gallbladder surgery, a treatment for gallstones, than those who didn’t eat peanuts. And research shows that men who often eat peanuts may be at a lower risk of gallstones.

Nutritional Content of Peanuts

Peanuts are rich in protein, fat, and fiber. While peanuts may have a large amount of fat, most of the fats they contain are known as “good fats.” These kinds of unsaturated fats actually help lower your cholesterol levels.

Peanuts are also an excellent source of:

• Niacin. It’s a B vitamin that helps your body turn nutrients from food into energy.
• Folate. You need this B vitamin to make red blood cells and help your cells grow and divide.
• Vitamin E. This vitamin is an antioxidant. Its main job is to hunt down free radicals, unstable molecules in your body that can damage cells.
• Magnesium. Many processes in your body rely on this mineral, from blood sugar and blood pressure control to protein production and muscle function.
• Arginine. This amino acid is a building block of protein in your body. Peanuts also contain all 19 of the other amino acids your body needs.
• Thiamin. Yet another member of the B vitamin group, thiamin is necessary for your cells to grow and work properly.
• Pantothenic acid. Also known as vitamin B5, pantothenic acid helps your body convert carbohydrates from food into energy.
• Pyridoxine. You need this B vitamin to keep your immune and nervous systems working properly.

Nutrients per serving

A 1-ounce serving of dry roasted peanuts contains:

• Calories: 180
• Protein: 8 grams
• Fat: 15 grams
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Sugar: 1 gram

Things to Watch Out For

While peanuts are healthy foods, not everyone can eat them safely. These legumes have some downsides you should know about.

Peanut allergy

An allergy to peanuts is one of the most common food allergens in the U.S. and a major cause of serious food reactions.

A mild peanut allergy causes symptoms like:

• Itchy hives
• Nausea
• Swelling of the face

A severe peanut allergy can cause a life-threatening reaction known as anaphylaxis, with symptoms like:

• Trouble breathing
• A change in alertness
• Nausea
• Vomiting
• Seizures
• Chest pain
• Swelling of the tongue, face, or lips
• Extreme drowsiness
• Dizziness, confusion, or lightheadedness

It’s important to talk to a doctor if you experience any of these symptoms while or after eating peanuts.

Digestive problems

One sign of a peanut allergy is digestive problems like diarrhea, belly cramps, nausea, or vomiting after you eat them. Even if you’re not allergic, eating too many peanuts could cause similar uncomfortable digestive symptoms. To prevent digestive problems, limit peanuts to the recommended serving size of 1 ounce or about 35 peanuts a day.

Food poisoning

Sometimes, peanuts can be contaminated by harmful germs that could make you sick. Outbreaks of infection with Salmonella bacteria have been traced to peanuts and peanut butter. These bacteria cause diarrhea, stomach pain, and fever and can be very serious. A 2008 Salmonella outbreak linked to peanuts and peanut butter sickened 530 people and reportedly caused nine deaths.

When manufacturers store peanuts in very moist conditions, it can lead to the growth of Aspergillus flavus, a fungus that releases a deadly toxin. This toxin can cause symptoms like diarrhea, fever, and weight loss, and it has been linked to cancer.

To lower your risk of food poisoning, check with the FDA or FoodSafety.gov to make sure that any peanut butter or other peanut products you have at home have not been recalled.

Added salt and sugar

While peanuts and peanut butter are generally healthy foods, they do contain a couple of ingredients that aren’t so good for you. Some nuts contain added salt. Peanut butter can be high in both added salt and sugar. Read the labels whenever you buy these foods. Look for unsalted and unsweetened peanut products.

High in calories

A single serving of dry roasted peanuts contains about 180 calories. They’re still fine to eat in moderation, but try not to consume more than 1 ounce of peanuts daily.

How to Use Peanuts

You can eat peanuts raw, blanched, roasted, boiled, fried, powdered, or made into peanut butter. Eating them with their thin, papery skin is most nutritionally beneficial, as the skin contains many antioxidants and phytochemicals. Adding more peanuts to your diet is easy enough to do, whether with peanuts or peanut butter.

Here are some ways to use peanuts in a variety of dishes:

• Bake peanuts into cookies or pies
• Make a peanut butter and banana sandwich
• Add peanut butter to hummus
• Top yogurt with peanuts
• Toss peanuts in a salad
• Add peanuts to your stir fry or noodles dish
• Mix peanuts into trail mix
• Dip spring rolls into Thai peanut sauce

Peanut recipes

Try these healthy recipes using peanuts:

Peanut butter energy balls

Mix in a bowl:

• 2 cups of rolled oats
• 1 cup of natural peanut butter
• 1/2 cup honey
• 1/2 cup mini dark chocolate chips
• 1/4 cup unsweetened shredded coconut

Roll the mixture into individual balls and store in the fridge until you’re ready to eat them.

No-bake peanut butter bars

• Spray a glass baking dish with canola oil spray
• Add 2 cups of mini marshmallows to a bowl
• Mix in 1/3 cup reduced fat smooth peanut butter
• Add 1 tbsp butter or canola oil margarine
• Heat in the microwave for 30 seconds
• Mix it with 1 cup of puffed rice cereal, 1 cup of low-fat granola, and 1/3 cup ground golden flaxseeds in a bowl
• Pour the combined mixture into a baking dish and flatten out
• Turn over baking dish and place the flattened mixture onto a cutting board
• Cut into 8 even bars

Homemade peanut butter

• Shell and roast peanuts
• Let them cool
• Remove the skins in water
• Split the kernels and ground them until smooth
• Heat the mixture to about 170° F
• Mix in water and cool to 120° F

Takeaways

Peanuts are a good source of nutrients like fiber, B vitamins, and vitamin E, as well as antioxidants. They may be helpful for promoting heart health, lowering diabetes risk, and reducing inflammation in the body. Yet peanuts are also high in fat and some peanut butters have added salt and sugar. Eat peanuts in moderation, about 1 ounce per day, and buy unsalted and unsweetened peanut butter.

Peanut FAQs

Are roasted peanuts healthy?

Yes. Peanuts are high in unsaturated fat, as well as many vitamins and minerals that protect against inflammation and disease.

Are peanuts high in fat?

Peanuts are high in fat, with about 15 grams per 1-ounce serving. But most of the fats they contain are the healthier monounsaturated and polyunsaturated kinds.

Are peanuts good for the skin?

Peanuts are high in niacin and arginine, nutrients that are important for healthy skin.

Are peanuts good for your hair?

They are a good source of resveratrol, a natural compound that some very preliminary lab research suggests might promote hair growth and reduce hair loss.

What is the difference between groundnut and peanut?

Peanuts and groundnuts are the same things. People in some parts of the world call these legumes groundnuts.

Is it good to eat peanuts every day?

A daily 1-ounce serving of peanuts every day can be healthy. People who incorporate peanuts into their daily diet have benefits like a reduced risk of heart disease and diabetes.

When can babies have peanuts?

You can introduce peanuts to your baby at about 4 months. Starting this early may help to prevent peanut allergies.