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Are Peanuts Good for You?
Peanuts can absolutely be good for you! They are a nutrient-dense source of protein, dietary fiber, healthy fats, and other vitamins and minerals. Including peanuts in moderation as part of a balanced diet may support your heart health, help you with weight management, and manage your blood sugar.
It certainly depends on the kind of peanuts you choose, as many snack peanuts are loaded with extra fats and salt. The same goes for peanut butter, which can absolutely be a healthy snack, so long as it’s not loaded with extra oils, sugar, or excessive salt.
For the best possible health benefits, opt for raw peanuts with the skin on. These raw peanuts are highest in antioxidant levels. Alternatively, lightly dry-roasted peanuts are a good option as well.
Peanuts
Are Peanuts Nuts?
Peanuts are a bit tricky to classify. Technically, peanuts aren’t nuts; they’re legumes! They grow underground (as opposed to on trees) and belong to the same family as beans and peas. The way they’re structured is very much like other beans as well, as they are edible seeds enclosed in pods. Legumes provide the best source of protein in the entire plant kingdom, and peanuts certainly fit that bill. But despite the fact that their characteristics are much more like other legumes, the peanut’s use in cuisine and in diets is much more similar to nuts.
Where Do Peanuts Come from?
Peanuts originated in South America thousands of years ago. Today, they are grown in numerous areas where conditions are conducive to their growing requirements. China, India, the United States, Nigeria, and Indonesia are the top peanut-producing countries. Argentina, Brazil, Senegal, South Africa, and Sudan also contribute to the world’s peanut production and export.
How Do Peanuts Grow?
Peanuts grow best in light, sandy loam soil. They require a considerable amount of water to grow. Typically, peanuts need 1 to 2 inches of water per week. When grown in a warm, potentially dry area, an irrigation system is needed to ensure that the plants receive a sufficient water supply. The four major cultivar groups of peanuts are Spanish, Virginia, Runner, and Valencia. Each group has distinctive characteristics such as shape, size, flavor, and oil content.
What Are Virginia Peanuts?
Often referred to as “cocktail nuts,” Virginia nuts are on the larger side of the peanut varieties. They are often used as salted peanuts, roasted in-shell snacks, and confections. Virginia nuts are largely grown in the Carolinas, Virginia, and Texas.
What Are Runner Peanuts?
The most popular peanut variety, there’s an excellent chance that runner peanuts are the kind you’re used to when you’re eating a roasted peanut. With a nice medium size and great roasting characteristics, runner peanuts are high-yield crops, which is why they are so popular. Because they require a warm climate and sandy, well-drained soil, they’re grown in Georgia, Alabama, Florida, Mississippi, Texas, Oklahoma, North Carolina.
What Are Spanish Peanuts?
Spanish peanuts are smaller than the other varieties and have reddish-brown skin. These peanuts are very versatile, and they have a higher oil content than the other varieties. This makes them the ideal peanut for extracting peanut oil. Spanish peanuts are also used for peanut candies, snacks, and peanut butter. These peanuts are grown mostly in Texas and Oklahoma.
What Are Valencia Peanuts?
If you see a more elongated peanut shell with three or more kernels, that’s a Valencia peanut. These peanuts are a little sweeter than the other varieties and are served most often either are roasted peanuts in the shell (think the bags of nuts at baseball games) or as boiled peanuts, which is a Southern staple.
Did you know?
- What began as National Peanut Week in March of 1941 was expanded to a month-long celebration in 1974.
- Peanuts account for two-thirds of all snack nuts consumed in the USA.
- One acre of peanuts yields about 2,860 pounds of peanuts.
- Peanuts have more protein, niacin, folate, and phytosterols than any nut.
- The first peanuts grown in the US were grown in Virginia.
- Peanuts rank as the #1 snack in the US.
- Peanuts contain over 30 nutrients that are essential for maintaining optimum health.
- Of the 50 states in the U.S., Georgia, Florida, and Alabama grow the most peanuts.
Peanuts Nutrition & Health Benefits
Which Types of Peanuts Are the Healthiest?
If you’re looking to maximize health benefits, the best option is raw peanuts with the skin on. Because they aren’t cooked, raw peanuts have their full nutritional density, including their potent antioxidants, preserved. Opt for the raw peanuts with the skin intact, as the skins contain a significant amount of antioxidants as well. When selecting raw peanuts, just be sure you’re purchasing from a high-quality and reputable source, as low-quality raw peanuts can be contaminated with a mold called aflatoxin. Peanut butter, without added sugar, oils, or additives, can also provide you with a host of health benefits and nutrients. In moderation, roasted, salted peanuts can also be okay, but watch out for added oils and excess sodium here as well.
How Much Fat Is In Peanuts?
Peanuts are classified as oilseeds, which means they have a high-fat content. However, the majority of their fat content comes from healthy fats. These nuts have a high content of monounsaturated and polyunsaturated fatty acids, known as healthy fats. In particular, they contain oleic acid, which slows the development of heart disease, lowers cholesterol, and promotes the production of antioxidants. Peanuts are also near the top of the list of best food sources for linoleic acid. Studies show that diets that contain these healthy fats can reduce the risk of inflammation, cardiovascular disease, and other chronic diseases.
How Much Protein Is In Peanuts?
Peanuts are a good source of protein. A one-ounce serving, which is typically a handful of nuts, provides 7 grams of protein. That amount of protein translates into being 15% of the 46g of protein women need and 12% of the 56g of protein recommended for men. As a plant-based source of protein, these nuts are a guilt-free protein source for vegetarians. They are also high in arginine, which is one of the building blocks of muscle. Protein is essential to a proper cell, tissue, and muscle growth and maintenance. Basic body functions such as beating your heart, the relaxation of your muscles, and brain function deplete the protein you consume. Choosing some version of peanuts for a snack or to add to a meal is a great way to replenish the protein in your body.
How Many Calories Are In Peanuts?
A one-ounce serving of peanuts contains approximately 170 calories. This is due to the fat content, but remember, the majority of the fat content of these nuts is monounsaturated and polyunsaturated fat which is referred to as “good” fat. The “good” fat combined with the fiber content and protein content in these nuts helps you feel full and be less inclined to over-indulge or to frequently reach for a snack. So while they do pack a caloric punch, they may help contribute to a healthy weight management diet.
What Vitamins Are In Peanuts?
- Peanuts are a good source of folate. Folate is necessary for the production of red blood cells. It supports the nervous system and cardiovascular system. Pregnant women are often advised to get an adequate amount of folate to support their developing baby.
- A 100g serving provides 75% DV of niacin. Niacin is essential for processing fat in the body. It is also attributed to lowering cholesterol levels and regulating blood sugar levels. A variety of adverse health issues can arise when there is a deficiency of niacin in your body, including anxiety, fatigue, inflammation, depression, and an inability to concentrate. Adding peanuts to your diet may improve your mood, increase your ability to concentrate, and energize you.
- A 100g serving of peanuts provides 53% DV of Thiamin. Thiamin is essential for the proper functioning of the heart, muscles and nervous system. Another purpose of Thiamin is that it helps your body convert carbohydrates into energy. Adding peanuts to your diet can be a positive step toward supporting your immune system, as thiamin also plays a role in immune support.
- A 100g serving also provides 55%DV of Vitamin E. Studies show that men and women fail to get the recommended amount of Vitamin E. Therefore, they are not getting the beneficial antioxidants they need for a healthy immune system and a properly regulated metabolism.
- In addition to the previously mentioned vitamins, a 100g serving of peanuts also provides 35% DV of Pantothenic acid and 27% DV of Pyridoxine.
Are Peanuts Good for Heart Health?
Peanuts are more affordable than many of the other “nuts” recommended as part of a heart-healthy diet, especially if you buy bulk peanuts. Their affordability enables you to enjoy them as a snack and incorporate them into a variety of recipes without denting your food budget. These tasty nuts are nearly sodium-free if you don’t buy the salted varieties, of course. They can help lower bad cholesterol levels (LDL) and help maintain good cholesterol levels (HDL). Research shows that these nuts can play a significant role in decreasing diastolic blood pressure. It’s important to note that even when they are roasted and salted, their sodium content remains within the guideline of what the American Heart Association considers heart-healthy. These nuts contain many nutrients that are known to be beneficial in maintaining heart health.
Are Peanuts Keto-Friendly?
Peanuts are absolutely keto-friendly, as they are very low in net carbs. Peanuts only contain 6 total grams of carbohydrates per serving and 2 grams of fiber. That comes out to a net carb content of 4 grams per serving.
Are Peanuts Good for Diabetics?
For diabetics looking to control their blood sugar and avoid high levels of carbohydrates, peanuts can be a great snack option. Peanuts are low in carbohydrates, contain ample amounts of healthy fats, and even contain some glucose-stabilizing fiber.
Are Flavored Peanuts Healthy?
The health benefits of peanuts are a great reason to buy them wholesale and add them to your health-conscious diet. However, when you discover the variety of flavored peanut options, you may find yourself looking for creative ways to incorporate them into snack routines and some of your favorite recipes.
When the craving for chocolate hits, you can satisfy that craving in a healthy way by reaching for chocolate-covered peanuts. Delectable choices are available that include dark chocolate, milk chocolate, or a sugar-free chocolate coating. Milk chocolate peanut gems would be a colorful addition to your desk or kitchen counter. You’d always have a quick pick-me-up available with these nearby.
Yogurt-covered peanuts are a delicious alternative to the chocolate-covered varieties.
Honey roasted peanuts can satisfy your sweet tooth while adding nutrients and vitamins to your diet. And when you want something to wake up your taste buds, peanuts with a hot and spicy coating can oblige.
Roasted peanuts, whether salted or unsalted, make a great snack. You can get creative with the peanuts you have on hand and crush them to add to muffin, pancake or waffle batter, or sprinkle them on top of yogurt, pudding or ice cream. They can also be added to a vegetable stir-fry or incorporated into other main course recipes.
General Questions About Peanuts
How Many Peanuts Are In An Ounce?
There are about 35 peanuts per ounce, depending on the size of the peanut. A healthy recommended serving is 1-2 ounces of peanuts, depending on your size, or 2 tablespoons of peanut butter.
How Do You Store Raw Peanuts?
To maintain the freshness of raw peanuts, make sure you store them in an airtight container and keep them in a cool, dry place. If they’re already shelled, keep them in the refrigerator or freezer.
Peanuts Culinary Questions
Can I Eat Peanuts Everyday?
As long as you’re not allergic to them, you can absolutely eat peanuts every day! Including peanuts in an overall diet that is low in saturated fat and cholesterol may have profound health benefits such as the reduced risk of heart disease. Peanuts, especially for those consuming plant-based diets, provide ample amounts of protein as well.
What Is the Right Time to Eat Peanuts?
Peanuts can be consumed at any time of day, but some experts suggest the best time to eat peanuts is in the morning. Adding peanuts (or tree nuts) to your breakfast may help you better regulate blood sugar, which will help you maintain energy levels throughout the day. Peanuts make a great mid-day snack as well, and they help to add flavor and texture to dinner dishes.
How Should I Eat Peanuts?
There’s nearly an endless amount of things you can do with peanuts to incorporate them into your diet. Here are a few suggestions.
- Make a Healthy PB&J. Instead of the old white bread, processed peanut butter, and sugary jelly from your childhood, kick it up a notch with some whole grain or sprouted bread, natural pure peanut butter, and some crushed fruit like raspberries or strawberries!
- Add Peanuts to Your Salad. Peanuts mix really well with ingredients such as celery, spinach, grated carrots, and even salads with fruit like apples and pears.
- Add Peanuts to a Stir Fry. For a satisfying crunch, add peanuts at the end of your vegetable-based stir fry. Alternatively, you can make a peanut-butter-based sauce with water, lime juice, soy sauce, fresh garlic, and fresh ginger.
- Pump Up a Smoothie. Add a scoop of peanuts or peanut butter to your next smoothie to add some creaminess and boost satiety levels.
- Try a Peanut Soup. If you’re looking to expand your culinary horizons, we suggest you try an African Peanut Soup, a delicious and warming meal in and of itself. You can find many recipes for different peanut soups and stews online.
- Add Peanuts to a Trail Mix, or Eat Them Alone. Peanuts are a fantastic snack when mixed with dried fruit, but they’re just as good on their own!
How Do You Roast Raw Peanuts?
Roasting your own raw peanuts is easy and fun. Here’s how to do it.
- Preheat your oven to 350 F.
- In a shallow baking pan, arrange the raw peanuts in a single layer.
- If your peanuts are with the shells removed, bake them for 15 to 20 minutes, stirring once or twice during baking, until the skins look loose and peanuts turn lightly golden.
- If the peanuts are still inside their shells, bake them for 20 to 25 minutes, stirring a couple of times during baking, until the shells turn lightly brown.
- Let your peanuts cool for 10 minutes before cooking. They will continue cooking a bit after they come out of the oven.
- BONUS: For a guilt-free sweet take on roasted peanuts, you can try sprinkling your nuts with some turmeric, cinnamon, or even cocoa powder before you roast them.
How Do I Make Boiled Peanuts?
Boiled peanuts are an extremely popular recipe, especially in the South. And according to some, boiled peanuts may actually offer even higher nutritional value than raw or roasted varieties. Because they are lightly cooked, the antioxidants and other phytonutrients remain intact and may even become “unlocked” by gentle cooking. Here’s an easy way to boil your peanuts to give this a try. Most boiled peanut recipes call for the use of “green” peanuts, which just means that they are raw peanuts that have been freshly harvested and retain a lot of their moisture. If you can’t find them, don’t worry. You can use raw Virginia or Spanish peanuts as well. Just make sure you soak them in water for 24 hours before you boil them.
These peanuts pair fantastically well with a cold sparkling beverage or a beer.
Ingredients:
- 1 pound of raw “green” peanuts (or other raw peanuts, soaked for 24 hours)
- 1/4 cup kosher salt (or 2 Tbsp table salt)
- 4 cups water
Directions:
- Wash your peanuts in their shells, then add to a large pot.
- Add the kosher salt and water. Make sure the water completely covers the nuts. If it doesn’t, add more water.
- Heat, uncovered until the pot starts to boil.
- Once boiling, cover and reduce to a simmer.
- Let the pot simmer for 2-3 hours or until peanuts are soft.
- Taste the peanuts periodically. If they don’t feel soft, keep cooking them. If they don’t seem as salty as you’d like, simply remove them from heat and let them soak in the salted water.
- Drain, let cool for a few minutes, serve and enjoy! One word of caution… these peanuts can be messy! They are best enjoyed outside.
