Consuming edible nuts has a positive effect on your body when combined with a healthy lifestyle and regular exercise regime, and peanuts are no different.  They contain protein, fat, and other healthy nutrients the human body needs to function well.  In fact, there are studies that point out that consuming peanuts, as part of a healthy diet, could possibly reduce the risk of health disorders and even aid in the effective management of weight.  

What are the nutritional values of Peanuts?

According to the USDA 100 grams of peanuts contain the following nutrient values:



Dietary fiber





581 kcal

27.91 g

7 g

93 mg

1.67 mg

13.95 g

4.65 g

Did you know Olam customers can purchase bulk peanuts and wholesale almonds?

Let us look at some of the health benefits of consuming peanuts:

Peanuts are the richest source of protein

Peanuts are the richest source of proteins amongst all nuts, as reported by the American Peanut Council.

They contain more than 25 percent of their weight in protein, which is more than any other variety of nut. What this does is help you feel full and satiated, making for an excellent snack option between meals.

Peanuts are low in carbs

Peanuts are low in carbohydrate content relative to their high protein and healthy fat content. They contain about 14 grams of carbohydrate for every 100 grams (USDA).

This results in peanuts having very low glycaemic index/glycemic load, making it beneficial in the management of type 2 diabetes and for weight management (American Peanut Council). Glycaemic Index is a measure of the rate at which carbohydrates enter the blood stream after a meal.

Peanuts’ low sugar and carbohydrate content helps consumers maintain sustained levels of energy throughout the day and control levels of blood glucose.

Peanuts contain healthy fats

Peanuts are a rich source of healthy fats such as monosaturated and polyunsaturated fats. These help in the reduction of bad cholesterol (LDL).

The main fatty acid found in peanuts is oleic acid, which is the same that is present in olive oil (American Peanut Council).

The fat content in peanuts is anywhere between 44 and 56 percent, and peanuts are classified as oilseeds. Healthline reports that a considerable portion of the world’s peanut harvest goes into the production of peanut oil.

Do peanuts help in weight loss?

Incorporating peanuts into your balanced diet may possibly help in the effective management of your weight. Peanuts are quite filling and could possibly be an effective tool in your weight loss goals.

A six month study of healthy women saw them lose 6.6 pounds of body weight when they consumed peanuts as a replacement for other sources of fat in a low-fat diet.

But how will peanuts help in achieving your weight loss goals?

  • Fiber: Peanuts are a very good source of fiber, which helps keep consumers full between meals and improves blood cholesterol levels.
  • Protein: Peanuts are the richest source of proteins (25 percent in weight) that also contributes to satiety.
  • Low carb: Peanuts have low carbohydrate content relative to their protein and fat content, making them a worthwhile inclusion in your balanced diet.

Peanuts possibly reduce risk of heart ailments

Peanuts could possibly protect consumers from heart diseases as they contain a number of heart-healthy nutrients such as magnesium, copper, niacin, oleic acid and more.

Peanuts’ healthy fats also contribute to a healthier heart as monosaturated fats, abundant in peanuts, translate to lower cardiovascular risk.

Monounsaturated fats promote the clearing of the arteries, which can help with better flow of blood by reducing clogging. This could possibly reduce the risk of a heart attack or even a stroke (Harvard Health Letter, 2009).

The American National Peanut Board also highlights that “Omega-6 Fatty Acids (a type of poly-unsaturated fat), along with omega-3 fatty acids, may help reduce risk of heart disease when replacing saturated fat (found in animal products). The poly-unsaturated fats in peanuts are omega-6s”.


Grown across the southern states of the US, peanuts are one of the most popular nuts amongst Americans; boiled peanuts are a delicacy in the south!

They are one of the most ideal sources of plant protein, containing more protein than any other nut.

Of course, as is with anything related to nutrition and health, one must take precautions. Peanut allergies are very common in the United States and can be life threatening, impacting nearly 1 percent of the American population.

But if precautions are taken and consumption monitored, peanuts can be a fun and tasty centerpiece of one’s balanced diet.

Some fun facts about peanuts (Source):

  • Any product labelled “Peanut Butter” should, by law, contain 90 percent peanuts
  • The average adult has three PB&Js a month.
  • Former presidents Thomas Jefferson and Jimmy Carter were peanut farmers
  • Six US cities have “peanut” in their names. Can you name them all?
  • Peanut Butter’s original target audience was people with no teeth.

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