Peanut Nutrition Benefits and Facts

Nutritional summary

Peanuts are well-established as a tool for improving heart health, with systematic reviews showing they consistently lower LDL cholesterol (the "bad" cholesterol) and total triglycerides .
Regular consumption is linked to a significant reduction in the risk of developing coronary heart disease and overall cardiovascular disease mortality .
Unlike many other snacks, peanuts provide a combination of plant-based protein, unsaturated fats, and complex carbohydrates that support metabolic health without negatively impacting blood pressure .
For infants at high risk of allergies, institutional guidance now recommends the early introduction of peanut-containing foods to help prevent the development of a permanent peanut allergy .

Interesting fact

Botanically, peanuts are not nuts but legumes that grow their pods underground, a process known as geocarpy.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Copper

EPIC

SOURCE

Niacin

EPIC

SOURCE

Thiamin (Vitamin B1)

536

kcal per 100g

Protein23.9g

Fat44.0g

Carbs7.73g

Fiber6.90g

Sugar5.28g

Fat breakdown

Polyunsat12.6g

Monounsat21.8g

Saturated7.33g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Peanuts are nitrogen-fixing crops that require significantly less water than most tree nuts.

Confidencehigh

Storage

Airtight Container

1–3 months

Store in a cool, dry place to prevent rancidity.

Refrigerate

6–12 months

Extends freshness by protecting oils from oxidation.

Flavour

Data & Sources

Harmonized from 4 validated sources

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Tree Nut and Peanut Consumption and Risk of Cardiovascular ...

[1]pmc.ncbi.nlm.nih.gov

Nuts: Natural Pleiotropic Nutraceuticals - PMC

[3]pmc.ncbi.nlm.nih.gov

Peanuts as functional food: a review - PMC

[4]pmc.ncbi.nlm.nih.gov

What are the health effects related to the consumption of nuts?

[5]nesr.usda.gov

Addendum guidelines for the prevention of peanut allergy in the United States: Report of the National Institute of Allergy and Infectious Diseases–sponsored expert panel - PMC

[10]pmc.ncbi.nlm.nih.gov

Addendum Guidelines for the Prevention of Peanut Allergy in the United States: Report of the NIAID-Sponsored Expert Panel - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

86.1

Version

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