Peanuts: Nutritional Facts, Health Benefits, Side Effects

What Are Peanuts?

For centuries, peanuts have been the most popular oil seeds. Moreover, they are very crunchy, delicious, and nutty. Kernels come with plenty of significant health-beneficial nutrients essential for optimal health and wellness.

In fact, peanuts are just legumes but have all the qualities of other popular cooking nuts like pistachios and almonds. Botanically, they are small, underground fruit pods of a plant under the family Fabaceae in the genus Arachis. Groundnut, earthnuts are some of the common names.

11 Health Benefits of Peanuts


1 Supports Heart Health

Peanuts have a large amount of healthful monounsaturated and polyunsaturated fats when compared to saturated fats. This fat ratio makes peanuts better for the heart when compared to the fat sources with high saturated fat content.

Globally, heart disease is one of the main reasons for people’s death. Consuming 46 g of peanuts every day can increase the heart’s health, especially for diabetes people.

Generally, peanuts have many heart-healthy nutrients such as niacin, oleic acid, magnesium, multiple antioxidants, and copper. Observational studies found that consuming peanuts and other nuts types can fight against heart disease.

Peanuts help reduce bad cholesterol levels and increase the good cholesterol; a high level of bad cholesterol can cause plaque growth in the blood vessels.
Its resveratrol can help fight against heart disease.

Peanuts have similar anti-cardiovascular effects, as do other foods containing resveratrol.

Consuming peanuts every day lowers triglycerides and improves heart health. Monounsaturated fatty acids, folate, and magnesium, may cause this effect.

2 Nutritional Facts of Peanuts

Peanuts contain healthy fats, protein, fiber, potassium, phosphorus, magnesium, and vitamin B. They are rich in calories as well as low in carbohydrates. As per the US Department of Agriculture, 100 grams of peanuts has 567 calories so that it is considered as one of the healthiest snacks ever.

(i) High in Protein

One hundred grams of peanuts contain 25.8 g of protein, half of a person’s everyday protein needs. It is one of the great plant-based protein sources. Protein helps to repair your body cells. Based on the person’s age and activity level, the quantity of the protein may vary. If you are a vegetarian and need protein, the peanut is undoubtedly one of the best choices.

(ii) Fats

Fatty acids are one of the essential parts of everyone’s food. Peanuts contain 80% unsaturated fat (monounsaturated and polyunsaturated fatty acids) and 20% saturated fat.

As per the American Heart Association, instead of eating saturated fats, consuming polyunsaturated and monounsaturated fats help increase the level of blood cholesterol. It may reduce the risk of stroke and heart diseases. Peanut contains only 20 percent of saturated fats that are less healthy when compared to the unsaturated fats.

A study focusing on 22 subjects found that a diet high in peanuts decreased the risk of heart disease by almost 21 percent than the average American diet in which a person consumes at least 3600 calories daily.

(iii) Biotin

Biotin is a part of the vitamin B complex, but it was also known as vitamin H in the past. Whatever you call it, biotin is the most effective nutrient for your physiological well-being. It is involved in dozens of enzyme reactions in your body, including controlling your genes’ expression.

Primary research recommended biotin to treat diabetes, brin conditions, and multiple sclerosis. In addition, it is essential for pregnant women to get enough biotin, because even mild biotin loss may significantly raise the risk of birth injuries.

Adults are suggested to consume 30 micrograms of biotin per day. A 1/4 cup of peanuts is over 26 micrograms or 88% of your daily value (TV) for nutrition.

(iv) Copper

Copper is a trace mineral that is considered one of the essential micronutrients and is required for many essential physiological processes.

In particular, copper forms the main component of enzymes that regulate energy production and neurological function. In the nervous system, neurons attach to their axons and require copper to form a myelin sheath that increases the speed of neural transmission.

Lower copper may lead to many health complications. Even mild copper loss can increase the risk of heart disease, while adequate copper intake can reduce the harmful LDL cholesterol level.

In addition, copper plays a vital role in neurodegenerative conditions such as Parkinson’s and Alzheimer’s diseases. A 1/4 cup of peanuts contains 0.42 micrograms of copper that equal to 47% of the DV for the mineral.

3 Helps to Reduce Weight

Since the peanuts contain healthy protein, fiber, and fats, they are considered a satisfying snack. Consuming peanuts every day can help to balance your weight.

One study found that consuming peanuts twice a week has a slightly lower risk of weight gain and obesity.

In a small 6-month study for healthy women, they reported losing 6.6 pounds (3 kg) while they consumed peanuts every day.

In another study, when 3 ounces (89 g) of peanuts were added to healthy adults’ everyday diet for up to 8 weeks, they don’t get any extra weight.

Peanuts reduce food intake by promoting full-size than other common snacks such as rice cakes. Its high amount of monounsaturated fat and protein can burn your calories.

Generally, it is a great source of dietary fiber that may decrease the risk of gaining weight. Instead of consuming them with food, Peanuts express strong feelings of wholeness when consumed as a snack.

Research also found that eating peanuts and peanut butter can enhance feelings of wholeness. These may satisfy individuals equally better than carbohydrate snacks.

4 Prevent Gallstone

In the United States, approximately 10–25% of adults are affected by gallstones. Two observational studies found that consuming peanuts frequently may reduce the risk of gallstones in both men and women.

Generally, gallstones are mostly formed by fat; peanuts may have a fat-reducing effect.

Men who consume five or more units of peanuts for up to one week have a lower risk of gallbladder disease.

Women who consume five or more units of peanuts for one week have a lower risk of cholecystectomy (removal of the gallbladder).

A study of nurses’ health studies in the United States, collected over 80,000 women over the age of twenty, found that those who consumed 1 ounce of peanut or peanut butter every week had a 25 percent lower risk of forming gallstones.

It is so easy because peanuts can be combined into a salad, a snack, or some kind of gravy to make food jazz.

5 Maintain Blood Sugar Level

Peanuts are one of the great foods for those who have diabetes or risk of diabetes. Peanuts have a low glycemic index (GI), which means they do not cause a sharp rise in blood sugar levels. Nutritionists recommend GI of 55 or fewer foods considered a low GI, and more than 70 GI is high GI. Since the score of Peanut G.I is 23, they have a lower GI.

As it is low in carbohydrates, it can control the blood sugar levels. But peanuts are rich in fiber, protein, and fat. The fiber can support the digestive system, allowing it to release a constant amount of energy, and it takes longer for protein to break down than simple carbohydrates.

One research found that consuming peanut butter or peanuts for 24 weeks can help manage blood sugar levels in women at risk for obesity and high type 2 diabetes.

GL may stabilize blood sugar levels with a high diet (such as a bagel or a glass of juice). The American Diabetes Association is called peanuts as diabetic superfoods. Peanuts also have magnesium and other healthy oils that play an essential role in this aspect.

Taking peanut butter or peanut everyday morning can help control blood sugar levels throughout the day. It is due to the rich nutritional profile of peanuts, which include monounsaturated fat, fiber, arginine, niacin, folate, and vitamin E.

6 Decrease the Risk of Cancer

Consuming a high quantity of peanuts can decrease the risk of colorectal cancer and postmenopausal breast cancer. Its resveratrol, phenolic acid, and isoflavones have anticancer properties.

One research found that peanuts can prevent gastric and esophageal cancers in older American adults. While comparing, they found that people who did not eat peanuts have a higher risk of these cancers.

You should avoid the peanuts with discoloration, shrinkage, or fungus because they are more prone to contamination.

7 Increase Skin Health

According to the anecdotal proof, taking peanuts can preserve your skin from the damages and sunlight. Generally, peanuts contain zinc, vitamin E, and magnesium that help fight against bacteria and fungal and increase your skin glow.

Moreover, it’s Beta-carotene and antioxidant properties can increase your skin health. Its vitamins C and E help to delay the age look.

It also contains resveratrol that acts as a potent anti-ageing phytochemical, which also gives you clear and glowing skin.

8 Treat Erectile Dysfunction

Peanuts are high in the essential amino acid arginine. Arginine is best to treat erectile dysfunction.
Further research is needed to understand that only arginine can help treat erectile dysfunction. Studies show that oral administration of this amino acid combined with an herbal supplement (called pycnogenol) can increase erection.

9 Can Deal with Stress and Anxiety

The main two reasons for depression are stress and anxiety.
Thanks to the amino acid tryptophan found in peanuts, it helps release the brain chemical serotonin, which is involved in mood regulation. This combination helps keep you calm and mentally alert.

10 Gives Relives from Polycystic Ovarian Syndrome

Some of the references recommended that the presence of monounsaturated fats in peanuts can help to treat Polycystic Ovarian Syndrome. Some research shows that a diet high in these fats may increase women’s metabolic profile.

11 Boosts Hair Growth

Peanuts have all the amino acids and proteins that help increase your hair volume and strengthen your hair.

Peanuts are packed with nutrients. They are nutrient-dense and healthy. Consuming peanuts every day can decrease hair loss and increase growth.


Honey Roasted Peanuts

Are you interested in preparing honey roasted peanuts? Here are steps to make this dish.


  • Butter – 1 tsp
  • Honey – 1/3 cup
  • Cinnamon 1/4 tsp
  • Vanilla extract – 1 tsp
  • Salt – 2 tsp
  • Peanuts – 1 pound
  • Granulated sugar 1/4 cup

Recipe Description:

Make the baking sheet lined with aluminum foil. Spray this foil with nonstick cooking spray.

Heat the oven for up to 325o F.

Take a microwave-safe bowl and add butter, honey, cinnamon, vanilla extract.

Cook them for up to 45 seconds till the butter melts.

Take that bowl out from the oven and mix it until it becomes a smooth liquid.

Add the peanuts into this mix and blend them all.

Pour them on a baking sheet and spread evenly.

Bake them for up to 20 minutes, and keep mixing to prevent burning after every 5 minutes.

When the peanuts are golden brown, get off it from the oven and mix again. It is necessary to spread the honey on baking paper.

Sprinkle with granulated sugar and stir again.

Let it be cool. To avoid clumps, continue the mixing.

Once they are cooled entirely, store them in an airtight container and, for later use, keep it at room temperature.

Honey roasted peanuts are a perfect and excellent snack to your diet. But before you start consuming peanuts, it is good to know about the side effects they can cause.

Nutritional Facts of Peanuts

Here is the data that 100 grams of Peanuts contain the following

Protein25.8 g
Potassium705 mg
Sodium18 mg
Carbohydrates16. 13 gm
Sugar4.72 gm
Fiber8.5 gm
Zinc3.27 mg
Iron4.58 mg
Calcium92 mg

Side Effects Of Peanuts

Apart from allergies, having peanuts, not cause any side effects. But you have to consider some health concerns.

Having the presence of arachin and conarachin proteins, the peanuts can cause some allergies to some people. Excessive consumption of these legumes may lead to some side effects. Another serious side effect of peanuts is aflatoxin poisoning.

Aflatoxin Poisoning

The potential aflatoxin pollution is a cause of concern. Acute aflatoxin poisoning may lead to liver cancer and liver failure. Loss of appetite and jaundice in the eyes are the main symptoms of aflatoxin poisoning.

If you store peanuts under any bad conditions, that can promote fungal growth. You can be prevented by keeping the humidity and temperature low when storing peanuts, especially in the tropics.


Peanuts have more nutrients; however, it can cause life-threatening allergies for some people. If you have any allergic reaction, consult your doctor immediately.

Peanuts are one of the most severe types of food allergies. It is estimated that peanut allergies affect about 1% of Americans. If you have an allergy, then don’t eat peanuts and peanut products.


Peanuts are high in antinutrients, which can affect your absorption of nutrients and decrease their nutritional value.

In the peanuts antinutrients, phytic acid is particularly notable.
You can find the phytic acid in all edible seeds, nuts, grains, and legumes. In peanuts, it is 0.2–4.5%.

Phytic acid can decrease the availability of iron and zinc in peanuts, slightly reducing their nutritional value.

It is not a big deal for those on a balanced diet and regular meat-eaters. Although, in developing countries, peanuts are the main food sources of grains or pulses.

Final words

Peanuts are full of nutrients that are rich sources of protein, dietary fiber, and healthful fats. It is very easy to add to your diet.

But it is essential to be aware of their adverse effects. Be very careful where you get them. If you regularly suffer from food allergies, consult your doctor before eating peanuts.

Even though roasted, salted peanuts are high in sodium, it is not okay to eat as part of your balanced diet.

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