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The Health Benefits of peanuts

When you’re cooking in peanut oil or having a sweet cold peanut butter smoothie, you probably don’t know all the nutritional benefits you’re getting apart from the delicious taste.
Today, let us talk about peanuts and their nutritional value in detail.

Nutritional values:

Let us begin with a list displaying what nutrients are in peanuts and their values and quantities in a standard nut.

  • Calories: 567
  • Protein: 25.8 grams
  • Carbs: 16.1 grams
  • Sugar: 4.7 grams
  • Fiber: 8.5 grams
  • Saturated fat: 6.28 grams
  • Monu saturated fat: 24.43 grams
  • Polyunsaturated fat: 15.56 grams
  • Omega 6 fat: 15.56 grams
  • Trans fat and omega 3: 0 grams
  • The total value of fat in a peanut: 49.2 grams
  • Water: 7%

Nutritional components of peanuts:

Individually, each of these minerals, vitamins, and dietary elements has their separate benefits.
Let us discuss them one by one:

  • Fats.

One peanut contains about 44 to 56% of fat. Because of the high-fat content, peanuts are commonly known as oilseeds and contribute to a large portion of oil production through peanut oil. 

Plus, the highest fat content in peanuts consists of mono and polyunsaturated fats, which are made of oleic and linoleic acids.


  • Protein

One peanut consists of about 22 to 30% of proteins, making it an excellent source of plant-based nutrition. The proteins Arachin and Conarachin take up the most amount of protein content in a nut.


  • Carbs

Only 13 to 16% of the total weight of a peanut is taken up by carb content. Because of the low content in this nutrient and high content, fiber, proteins, and fats, peanuts are the most suitable and suggested snacks for diabetic patients. 

They have a low glycemic index and maintain the blood glucose level and prevent an imbalance of sugar levels in the blood that leads to future consequences.


Vitamins in peanuts:

Apart from these nutrients, vitamins are also an essential component of these nuts. Down below is a complete list of all the peanut vitamins and minerals that you can get from these nuts:

  • Biotin
    Biotin, also commonly called vitamin H, is essential for pregnant women. Eating peanuts during pregnancy can be an excellent way to consume an optimum amount of biotin to gain strength and power. Plus, it helps improve your skin, eyesight, hair, and nervous system.

  • Copper
    When merged with iron, copper is vital for red blood cell production in your body. It maintains a healthy blood supply as well as bones, nerves, and immune system. Lack of copper intake can lead to cardiovascular problems and weak bones. Peanuts are a great way to maintain your copper intake and prevent deficiencies.

  • Folate
    Another essential vitamin for pregnant women is folate or vitamin b9. In fact, folic acid is one of the first nutritional supplements given to women as they start their pregnancy. It helps improve the production of red and white blood cells and increases the body’s overall strength.
  • Vitamin E
    Vitamin E is a powerful antioxidant. It improves the functionality and strength of your immune system and helps fight infections to keep you healthy. Furthermore, it also helps protect and maintain your eyesight.
  • Manganese
    Manganese helps improve bone health and has antioxidant properties to reduce the risk of diseases. Plus, it has a significant role in the maintenance of your blood sugar level and helps reduce any inflammation in the body. Peanuts are a rich source of this vitamin and are often a recommendation for people with diabetes, epilepsy, and a weak immune system.
  • Niacin
    Vitamin b3, or niacin, is popularly known for its association with a decreased risk of heart pathologies. Apart from this, it also helps with digestion, regulates blood sugar levels, and improves your skin condition.
  • Thiamine
    Thiamine, or vitamin b1, helps your body break down carbohydrates to produce energy. Thus, it is an integral part of glucose metabolism and helps maintain your nerves, heart, and muscles’ functions.
  • Magnesium
    Peanuts are rich in magnesium and, thus, help boost your mood, fight depression, reduce inflammation and insulin reduction, and improve your body’s exercise performance.
  • Phosphorus
    Phosphorus is essential for your bones and healing mechanisms of the body. This reason is why doctors advise recovering patients from consuming peanuts but in a moderate amount.

Other health-related benefits of peanuts:

There are several other benefits of these nuts apart from their nutritional components’ targeted and focused interests. They are the following:


  • Weight loss
    The surprising part about these foods is that they do not cause weight gain despite their high content of fat and calories. In fact, peanuts help to reduce and maintain your body weight. Thus, they are often a significant part of weight-loss diets and routines.
  • Gallstones
    Peanuts have a significant reducing effect on cholesterol levels in the body. Thus, their adequate consumption lowers your chances of getting gallstones. However, studies and research are going on for confirmation of this idea.
  • Heart diseases
    Thanks to the many nutrients that are beneficial for the blood supply and muscle strength of the body, peanuts help maintain and even improve one’s heart. This factor helps reduce the risk of heart diseases. These nutrients include magnesium, copper, oleic acid, niacin, and other antioxidants known for their heart-related benefits. Thus a controlled intake of peanuts has a positive effect on the heart.

Different ways to consume peanuts:

If you don’t like eating raw peanuts, there are many other easy yet delicious ways to consume this particular food. They include the following:

  • Peanut butter
  • Peanut oil
  • Cereals
  • Granola and high-energy bars
  • Candy
  • Smoothies
  • Vegan baked items, including cookies, pastries, cakes, and pies.
  • Soups and gravies
  • Sauces
  • Salads and toppings
  • Peanut milk
  • Peanut dips


For years, peanuts have been a popular part of our everyday life in peanut butter, baked goods, and many other processed items. 

But only a few know the details of what they are consuming and what nutrients are in peanuts. 

Educating yourself about the food you consume is essential to get the maximum benefit out of them. Hopefully, all this information given above will help you do just that!

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