Peanuts & Nutrition: More Than Just a Snack
Peanuts & Nutrition: More Than Just a Snack
March is National Peanut Month, and if you know me, I take advantage of these observances. Peanuts are one of my favorite foods, and I recommend them to clients with diabetes, snackers, vegetarians/vegans, budget-conscious individuals, or anyone who eats. So, why am I such a big fan? Besides the obvious, they are a convenient snack packed with nutrients, budget-friendly, and sustainably grown.
Did you know that peanuts aren’t technically nuts?
Wait… Peanuts Aren’t Nuts?
You may already know this: Peanuts are legumes from the same plant family as beans, lentils, and chickpeas. To summarize, legumes grow underground. Unlike tree nuts like almonds and walnuts, which grow on trees – go figure, peanuts are in the soil. However, because peanuts share many nutritional qualities with nuts—like their high protein and healthy fat content—they’re often marketed and categorized as nuts in the food industry.
So, calling them a nut or a legume is acceptable. Someone will correct you no matter what. Regardless of their classification, peanuts are packed with nutrients and can be a beneficial part of a balanced diet.
Health Benefits of Peanuts & Peanut Butter
Peanuts and peanut butter are nutrient-dense, meaning they provide a lot of nutrition in a small serving. Here’s why to include them in your diet:
🥜 Protein Powerhouse
Peanuts are a fabulous plant-based protein, with about 7 grams of protein per ounce (roughly a handful). Protein is essential for muscle repair, immune function, and keeping you feeling full longer. That’s why peanut butter makes a great snack or meal addition!
🥜 Healthy Fats for Heart Health
Peanuts contain monounsaturated and polyunsaturated fats—healthy fats that reduce LDL “bad” cholesterol levels for heart health. These fats also provide lasting energy and help with healthy brain function.
But beware of “reduced-fat” peanut butter—one of my biggest pet peeves. When manufacturers remove the healthy fat, they often substitute it with added sugar and salt, making it less nutritious than regular peanut butter. Stick with natural or traditional peanut butter for the best nutritional benefits. That fat is good for us.
🥜 Fiber for Digestion & Fullness
As a plant food, peanuts are a good source of fiber. Fiber is essential for healthy digestion and regularity and helps keep you feeling full. A serving of peanuts (1 ounce or about ¼ cup) provides about 2 grams of fiber, helping promote good gut health and blood sugar regulation.
🥜 Packed with Vitamins & Minerals
Peanuts are rich in:
Vitamin E – a fat-soluble vitamin that is an antioxidant and good for our skin and immune health)
Magnesium – a mineral that is important for muscle function and bone health
Folate – one of the B vitamins that is essential for cell growth, especially during pregnancy
Niacin – another B vitamin that is important for brain function and energy production)
Peanuts vs. Peanut Butter vs. Peanut Spreads
Not all peanut products are created equal. When choosing peanut butter, check the ingredients list. One with only peanuts and maybe a little salt is the healthier option. But as a big JIF fan, I feel no shame in those choices. (I grew up with peanut-only peanut butter.
To be legally labeled “peanut butter” in the U.S., a product must be at least 90% peanuts. Less than that, it is a peanut spread.
When making choices, consider the following:
Peanut spreads containing added oils, sugar, and fillers are not technically peanut butter.
Flavored peanut butter, such as a chocolate or cinnamon flavor, can be higher in calories from added sweeteners. Check the label for the serving size (2 tablespoons is a standard serving of peanut butter).
Honey-roasted peanuts often have added sugar, and salted peanuts can be high in sodium.
You don’t need to avoid these items; just keep in mind the “extras” you may be getting.
Sustainable & Eco-Friendly Farming
Peanuts are one of the most sustainable crops. Unlike almonds and other tree nuts, peanuts require significantly less water to grow.
Peanut farming facts:
Peanuts require less than 5 gallons of water per ounce to grow, while almonds require over 80 gallons per ounce!
Every part of the peanut plant is used—nothing goes to waste. This includes the shells.
Peanuts help improve soil quality by naturally adding nitrogen to the soil, reducing the need for chemical fertilizers.
Choosing peanuts means you’re making an environmentally friendly food choice!
Peanut Allergies: What You Need to Know
Peanut allergies can be serious, but we may be able to prevent allergic reactions. In other countries (outside the U.S.), some first foods are, in fact, peanut-based items. Bamba is a peanut-flavored snack favored in Israel. Studies used it to introduce peanut products to infants and found reduced allergies in children.
Learn more: Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy February 26, 2015
Follow-up to Adolescence after Early Peanut Introduction for Allergy Prevention May 28, 2024
The American Academy of Pediatrics (AAP) recommends introducing peanut products as early as 4-6 months old for most infants to reduce allergy risks. Always check in with your child’s pediatrician, and never give nuts to an infant due to choking hazards. Peanut butter should be creamy with no added salt or sugar and thinned with breastmilk, formula, or water.
Learn more: New guidelines detail use of ‘infant-safe’ peanut to prevent allergy. January 5, 2017
And for reference, while peanut allergies can be severe, most reactions occur from ingestion, not casual contact or airborne exposure. This means peanut bans in settings like airplanes and entire schools are unnecessary. It is tough knowing this and being on a plane with an announcement of “no peanuts” because one person on the aircraft has a peanut allergy. That person could sit next to me and still have zero reaction if I have peanuts or peanut butter. (My daughter-in-law has a peanut allergy and has no problem handling peanut butter or peanuts – she doesn’t eat them.)
5 Easy Ways to Enjoy Peanuts & Peanut Butter
Looking for delicious ways to add more peanuts to your diet? Try these ideas: [numbered list x 6]
Stir peanut butter into yogurt or oatmeal to add protein to your breakfast or snack. I melt it in the microwave for 30 seconds, which helps with mixing it into cold yogurt.
Sprinkle chopped peanuts over stir-fries or salads for a crunch and to add protein, which many salads lack.
Blend peanut butter into smoothies to get extra protein and healthy fats.
Dip apple slices, bananas, or celery in peanut butter for a balanced snack. While fruits and veggies are sorely needed in the typical American diet, adding some protein can help minimize potential blood sugar “spikes” that can occur even from naturally occurring sugars.
Enjoy a classic PB&J (or PB&H), but opt for a healthier version using whole-grain bread. Whether you add jelly/jam/preserves, or even honey, keep either to a small portion (less than a tablespoon) to minimize added sugars.
Bonus, my favorite, with a spoon straight from the jar.
Peanuts make for a great snack but also provide many nutrition benefits – including heart health benefits, digestive benefits, and a budget-friendly way to get more protein. And they are a sustainable food source on top of all of that. I also always point out that you don’t have to worry about refrigeration or spoilage, which means this is one of the best food sources to minimize food waste. No matter how you enjoy peanuts (as a crunchy snack, a spoonful of peanut butter, or as an ingredient in a meal), they’re a great way to add protein, healthy fats, and fiber to your diet.
