Health Benefits of Peanuts

What better way to be fit and fab than to reap the health benefits of peanuts?

Did you know that peanuts are not actually “nuts”? Instead, they are legumes that belong to the same class as peas and beans. Interestingly, they have always been used just like nuts. 

Peanuts taste like a fusion of slightly sweet and incredibly nutty flavors with a hint of a toasted quality. They have a fragrant aroma, especially when roasted or salted. 

health benefits of peanuts
Peanuts are edible legumes that can give a rich nutty flavor and so many health benefits.

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There are many recipes you can make with peanuts. For a richer flavor, roast, boil, blanch, or fry them. Peanuts can also be turned into flour, oil, butter, garnish, and more. 

Peanuts are used in numerous ways and offer many nutrients. Today, let’s learn all about their health benefits! 

Nutrition Facts

With these nutrients in peanuts, there’s no doubt that they make some of the healthiest legumes. You’ll definitely be convinced that peanuts will be good for you.

As found by the Food Data Central, here are the nutrients you can get from 100 grams of peanuts:

Water4.82 grams
Energy588 kcal
Protein23.2 grams
Carbohydrates26.5 grams
Fiber8 grams
Magnesium180 milligrams
Calcium49 milligrams
Potassium636 milligrams
Iron1.55 milligrams
Manganese1.68 milligrams
Sodium1 milligram
Selenium17.8 milligrams
Phosphorus380 milligrams
Omega-615.56 grams
Vitamin B312.07 milligrams
Folate240 micrograms
Vitamin E8.33 milligrams
Niacin12 milligrams


When you eat one cup of peanuts, you get about 828 calories. These calories are composed of protein, fat, and carbs, which can be good for you if consumed in moderation. 


Every ounce of peanuts provides about 4.6 grams of carbohydrates. Peanuts also have a low glycemic index, so they won’t affect blood sugar much. 


They make good sources of this carbohydrate with 8 grams of fiber in 100 grams of peanuts. You can count on peanuts to give you your daily fiber needs. 

Isn’t it amazing how delicious and nutritious peanuts are? 

Vitamins and Minerals

The health benefits of peanuts are certainly made potent with essential vitamins and minerals. These supplements are guaranteed to contribute to how good peanuts are for you.

  • Protein
  • Fiber
  • Iron
  • Calcium
  • Magnesium
  • Potassium
  • Selenium
  • Manganese
  • Sodium
  • Omega-6
  • Phosphorus
  • Folate
  • Vitamin B3
  • Niacin
  • Vitamin E
  • Folate

Keep eating peanuts to get these vitamins and minerals for your health! 

Plant Compounds

The healthy goodness of peanuts does not stop at nutrients, vitamins, and minerals. They also contain compounds like resveratrol, phytic acid, p-coumaric acid, isoflavones, and phytosterols. 

What can these compounds do for you?

  • Resveratrol: Resveratrol is an antioxidant that can prevent Alzheimer’s, cancer, and diabetes. It also has anti-inflammatory properties that help with skin and bones.
  • Phytic acid: Like resveratrol, phytic acid is an antioxidant that can keep you from cancer, increase bone density, protect the skin, and promote a healthy gut. 
  • p-Coumaric acid: If you want to care for your skin, p-coumaric acid is one of the best compounds for you. It prevents skin cancer, degeneration, and hyperpigmentation. 
  • Isoflavones: These isoflavones are a type of polyphenol usually found in legumes. They help with cancer prevention, heart health, bone density, and inflammation.
  • Phytosterols: One of the main health benefits of phytosterols is their ability to help you manage your cholesterol levels. These can also protect you from cancer. 

Even the compounds from peanuts can cause a big difference in your health. 

Health Benefits of Peanuts

Let’s get into the reasons why you should include peanuts in your diet:

Improves heart health

Peanuts are some of the best heart-healthy legumes. They can improve blood flow and blood vessels while protecting against various heart problems. 

A study by the Harvard School Of Public Health found that peanuts can potentially lower bad cholesterol in the body. Resveratrol’s antioxidant properties also prevent heart disease. 

Helps manage weight

What makes peanuts filling? They’re rich in fiber and good fat, which can make you feel full. These can prevent overeating and help you maintain a healthy weight.

According to The American Journal of Clinical Nutrition, people who eat peanuts are less likely to gain weight. So, there’s no need to avoid peanuts to achieve your weight loss goals! 

Regulates blood sugar

Since they have a low glycemic index, you can trust that peanuts will not cause spikes in your blood sugar levels. These can also lower your risk of getting diabetes. 

The British Journal of Nutrition shared that eating peanuts in the morning can help manage your blood sugar levels throughout the day. There’s no wonder that peanuts are called superfoods.

Prolongs life

Do you want to live a long and happy life with good food? Well, peanuts can help you with that. Given the many health benefits of peanuts, they can keep you well for a long time. 

In fact, The Peanut Institute found that eating nuts lowers the mortality risk by a whopping 22%. It also helps that peanuts protect you from different health problems. 

Reduces inflammation

Inflammation is linked to many diseases that can affect your health. Fortunately, peanuts have many antioxidants and anti-inflammatory properties.

Research on Nutrients mentions that peanuts have a favorable effect on free radicals and oxidative stress. If eaten in moderation, peanuts can effectively reduce inflammation.

Prevents cancer and gallstones

Cancer and gallstones are both serious health conditions that you need to watch out for. They have symptoms that can affect your daily life and diet. 

According to Nutrition Journal, peanuts contain polyphenols, isoflavones, and resveratrol, which lower the risk of cancer. Including peanuts in your meals can also protect you from gallstones.

Boosts energy

Keep yourself energized with the fiber and protein you can get from peanuts. Whenever you want to have a productive day, snack on peanuts for a much-needed energy boost. 

Advances in Protein Chemistry suggested that 25% of calories comprise protein. These peanuts provide a good level of energy for the day.

Relieves PCOS symptoms

PCOS, or Polycystic Ovary Syndrome, is a condition that affects lots of women in the world. It is also linked to other health complications like infertility, depression, and metabolic syndrome. 

A study in the National Library of Medicine suggested that adding peanuts to your diet can increase monounsaturated fats to relieve the side effects of PCOS. 

Promotes brain health

Eat peanuts to sharpen your brain, Whether in school, at work, or at home. These peanuts can surely keep you alert and active in any situation. 

Medical News Today included peanuts among the 12 best brain foods because of their high levels of vitamin E and resveratrol. Peanuts can also protect against Alzheimer’s disease in the long run. 

Now that you know the top health benefits of peanuts,  you can ensure you’re eating smart and healthy! 

Ripening Process

While it is safe to eat unripe and green, you can best enjoy them when they’re ripe, cooked, and perfectly seasoned. There is also a perfect time to harvest peanuts. 

When harvesting peanuts, look for leaves that are close to withering or yellowing. You can do a test run with one peanut and work from there. 

Alternatively, buy ready-to-use peanuts in the grocery store for a quick recipe. Once the peanuts are ready, you can cook them however you want! 

Side Effects

Peanuts may benefit you in many ways, but you must watch out for side effects. Enjoy peanuts in moderation to avoid these side effects:

  • Allergies – intolerance towards peanuts
  • Diarrhea – loose and watery bowels
  • Asthma – a respiratory condition
  • Vomiting – forceful ejection of food from the stomach through the mouth
  • Itchy skin – an irritating sensation in the skin
  • Swelling – enlargement of a body part
  • Anaphylactic shock – a severe allergic reaction
  • Weight gain – an increase in body weight
  • Malabsorption – irregular absorption of minerals by the body
  • High blood pressure – spikes in blood pressure levels

If you can’t eat too many peanuts, what amount is safe? Nuts Pick suggests eating about 42 grams of peanuts per day, which is about 16 peanuts, for the right level of nutrition. 


Never say no to the health benefits of peanuts! 

Every time you taste sweet and nutty peanuts, you also taste how good they can be for your body. There are also many ways to enhance the quality of peanuts to make them more enjoyable! 

Remember these health benefits of peanuts when you eat them:

  • Improves heart health
  • Helps manage weight
  • Regulates blood sugar
  • Prolongs life
  • Reduces inflammation
  • Prevents cancer and gallstones
  • Boosts energy
  • Relieves PCOS symptoms
  • Promotes brain health

Eating 16 peanuts each day can improve your life. You can have a balanced diet, a better quality of life, and an incredible experience! 

Suggested Recipes

There are many ways to transform and use peanuts. Check out these family-favorite recipes that you can try at home:

Discover new ways to enjoy peanuts, and don’t forget to share them in the comments below! 

Frequently Asked Questions

Is it good to eat peanuts every day?

Yes, it’s good to eat peanuts daily, as long as you limit your intake to 16 or 42 grams. Eating too many peanuts can lead to side effects such as weight gain, allergies, skin irritation, and other health conditions.

What are the benefits of eating peanuts?

The nutrients, vitamins, and minerals from peanuts truly make peanuts some of the healthiest legumes. These are the health benefits of peanuts that you can experience:

  • Improves heart health
  • Helps manage weight
  • Regulates blood sugar
  • Prolongs life
  • Reduces inflammation
  • Prevents cancer  and gallstones
  • Boosts energy
  • Relieves PCOS symptoms
  • Promotes brain health

What are the five benefits of peanuts?

Peanuts are so healthy that they have more than five health benefits! You can expect that they can protect you from health problems like hypertension, inflammation, cancer, gallstones, and more. 

They can also help you take better care of your heart and brain while managing your weight. In fact, peanuts are also good energy sources for a great day! 

How many peanuts can I eat a day?

Eat about 42 grams or 16 peanuts every day. Always balance these peanuts with other healthy foods for the proper diet.

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