Peanuts 101: Nutrition Facts and Health Benefits

Nutrients in 1 ounce (28 grams) or about 28 raw, unsalted peanuts according to the USDA:

• Calories: 161
• Fat: 14 grams
• Sodium: 5.1 mg
• Carbohydrates: 4.6 grams
• Fiber: 2.4 grams
• Sugars: 1.3 grams
• Protein: 7.3 grams

Fats

Fats in peanuts include monounsaturated (6.9 grams) and polyunsaturated fat (4.4 grams). One serving of peanuts has 1.8 grams of saturated fat.

Different amounts or types of fat may be present in peanuts that have been roasted in oil, spiced, or sugar-coated. Seasonings, flavors, and coatings can increase the amount of saturated and total fat in different foods.

Protein

Peanuts are a substantial and healthy snack because they provide 7.3 grams of protein per ounce. Peanuts contain all 20 amino acids, with the highest concentration being arginine and glutamic acid.

Vitamins and minerals 

Additionally, peanuts are a good source of vitamins E and B, such as niacin, pantothenic acid, pyridoxine, and folate. Vitamin E is a strong antioxidant.

Due to their rich nutritional content, peanuts can help you meet a considerable amount of the required daily value (DV) of several vitamins and minerals. One ounce of peanuts contains:

• Niacin: 3.4 mg (21% of the DV)
• Vitamin E: 2.4 mg (16% of the DV)
• Manganese: 0.5 mg (22% of the DV)
• Folate: 68 mcg (17% of the DV)
• Thiamin: 0.2 mg o(16% of the DV)

Peanuts do not provide any vitamin A or C, unlike many tree nuts.

Carbs

Peanuts have a low glycemic index (GI) of 14.2. In comparison to foods with a higher GI, such as white bread (GI: 75) or a bowl of corn flakes (GI: 81), a serving of peanuts is less likely to have an impact on your blood sugar.

About 2 grams of the carbs in peanuts are dietary fiber, and just over 1 gram are natural sugars.

Calories

Raw peanuts contain 161 calories in a 1-ounce serving, of which 78% are from fat, 18% are from protein and the remaining calories are from carbohydrates. There may be a small variation in calories when peanuts are coated. According to the USDA, a single serving of honey-roasted peanuts has 162 calories.

1. Reduces the risk of heart diseases

According to studies, the antioxidant resveratrol in peanuts reduces cardiovascular inflammation and relaxes blood vessels, improving circulation and decreasing blood pressure. Resveratrol lowers the risk of the condition called low-density lipoprotein (LDL) oxidation, which can result in atherosclerosis (arterial stiffening) and coronary artery disease.

Additionally, fiber and heart-healthy fats in peanuts are good for heart health. It is best to opt for unsalted peanuts to avoid the added sodium.

2. May reduce the risk of gallstones

Peanuts can help improve blood cholesterol levels, which may have a protective effect on gallstone health.

Gallstones are hard lumps that form inside the gallbladder and contain undissolved cholesterol. Consuming peanuts or peanut butter 5 times a week has been linked to a 25% decrease in gallbladder disease.

3. Promotes cognitive health

Niacin has been shown to slow the rate of cognitive decline in people older than 65. Regular consumption of vitamin E in peanuts may decrease Alzheimer's disease by up to 70%. 

Vitamin B1 and folate are also essential for brain health. In addition to preventing age-related cognitive impairment, these nutrients can help enhance overall cognitive health.

4. Helps with weight loss

High-protein foods keep you satiated for longer with fewer calories. Peanuts are only second to almonds when it comes to protein content in nuts. According to studies, eating a moderate amount of peanuts daily may help prevent weight gain.

5. Lowers inflammation

Peanuts are an excellent source of fiber and antioxidants, which help lower inflammation as well as improve gut health and immunity.

6. Lowers cancer risk

Studies have suggested that eating peanut butter may help older people reduce their risk of developing gastric noncardiac adenocarcinoma, a type of stomach cancer.

7. Helps regulate blood sugar

Similar to almonds, peanuts have a beneficial effect on blood sugar levels. Peanuts help regulate blood sugar levels both during fasting and after eating.

8. Strengthens bones

Bones get weaker as you age. Peanuts are rich in protein, calcium, and phosphorus, which are nutrients that help maintain bone density and prevent age-related bone loss.

9. Improves vision

Peanuts are one of the best foods when it comes to maintaining eye health. Antioxidants and vitamin E found in peanuts can help lower the risk of cataracts and age-related macular degeneration.

Drug interactions

Peanuts contain resveratrol, which when ingested in excess, helps prevent blood clotting. In addition to nosebleeds, easy bruising, abdominal pain, blood in the urine (hematuria), and heavy menstrual bleeding, this can intensify the negative effects of blood thinners, such as Coumadin (warfarin).

Resveratrol can also interact with other medications such as:

• Benzodiazepines for anxiety and insomnia
• Calcium channel blockers for high blood pressure
• Erectile dysfunction medications
• Antihistamines for allergies
• Statins for high cholesterol
• Protease inhibitors for HIV infection

Peanut allergies

At least 1% of people in the U.S. suffer from peanut allergies. Peanut allergies are one of the most common and potentially serious food allergies.

Itchy hives, nausea, and facial swelling are some signs of a mild peanut allergy. Severe peanut allergy can result in anaphylaxis, which is a potentially fatal allergic reaction that can cause breathing difficulties, a change in alertness, nausea, vomiting, seizures, chest discomfort, swelling of the tongue or lips, dizziness, confusion, or lightheadedness. 

If you feel any discomfort after eating peanuts, seek medical treatment.