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Benefits and nutritional facts of Peanuts

Unlocking Health: 10 Peanut Benefits, Nutrition & Recipes

Very often people ask, “Are peanuts good for your health?” To answer this I’ll say, as we peel away the shell to reveal the crunchy, delicious peanuts within, we're also uncovering a powerhouse of nutrition. This unassuming nut, often relegated to a simple snack, has a wealth of health benefits that are just waiting to be discovered. In this blog post, we're going to delve into the nutritional profile of peanuts and the health benefits they confer with some ways to incorporate them into your daily routine.

Peanut Nutrition Facts

Talking about peanuts nutrition they are packed with essential nutrients, each serving to boast a substantial amount of protein, healthy fats, and various vitamins and minerals.


  • Proteins: Peanuts are a great source of plant-based protein. One ounce of raw peanuts (about 28 grams) provides around 7 grams of protein, an important component for the growth and repair of body tissues.

  • Healthy fats: Peanuts contain a large proportion of monounsaturated and polyunsaturated fats. These are the 'good' fats that can help lower the level of 'bad' LDL cholesterol and increase 'good' HDL cholesterol in the blood, promoting heart health.

  • Fiber: This essential dietary component aids in digestion and helps regulate blood sugar levels. One ounce of peanuts contains roughly 2.4 grams of dietary fiber.


  • Vitamins: Peanuts are an excellent source of vitamins, particularly Vitamin E and a range of B vitamins, including biotin, niacin, folate, and pantothenic acid.

  • Minerals: They are rich in essential minerals like magnesium, phosphorus, zinc, iron, and particularly high in potassium and manganese.

  • Antioxidants: Peanuts are packed with bioactive compounds such as resveratrol, phytic acid, and phytosterols that have antioxidant properties.

Peanuts Calories:

According to the USDA National Nutrient Database, a 1-ounce (approximately 28 grams) serving of peanuts (raw) contains around 161 calories.

Benefits of Peanuts

After exploring the impressive nutritional profile of peanuts, let's now delve into the multitude of health benefits they offer.

1. Heart Health: Peanuts or groundnuts are a great source of monounsaturated and polyunsaturated fats, which are known as "heart-healthy" fats. They help decrease the levels of low-density lipoprotein and increase high-density lipoprotein Further, the presence of an antioxidant called resveratrol aids in protecting the heart by preventing the oxidation of fats and reducing inflammation.

2. Blood Sugar Control: Peanuts have a low glycaemic index, meaning that they cause a slow and steady rise in blood sugar levels, making them suitable for people with diabetes or those trying to manage their blood sugar levels. This characteristic, combined with their high fibre content, helps prevent spikes and crashes in blood sugar.

3. Rich in Antioxidants: Groundnuts contain bioactive compounds like resveratrol, phytic acid, and phytosterols, all of which exhibit antioxidant properties. Antioxidants are crucial for our body as they neutralize harmful free radicals, thus reducing oxidative stress and inflammation, and ultimately lowering the risk of chronic diseases such as cancer and heart disease.

4. Brain Health: Niacin and vitamin E, both found in peanuts, have been associated with maintaining brain health and preventing neurodegenerative diseases. Niacin may help improve brain function and delay the onset of Alzheimer's disease, while vitamin E acts as an antioxidant, protecting brain cells from oxidative damage.

5. Gallstone Prevention: Consumption of groundnuts has been associated with a lowered risk of gallstones. This is likely due to their high content of unsaturated fats, which can help reduce cholesterol levels, a contributing factor in gallstone formation. In addition, the antioxidant compounds in peanuts may also play a role in this preventive effect.

6. Skin Health: The high concentration of dietary fiber, vitamins, and minerals in peanuts can contribute to healthy skin. Vitamin E helps maintain skin health by protecting skin cells from oxidative damage and supporting new skin cell growth.

7. Bone Health: Peanuts are a good source of magnesium and phosphorus, both vital for maintaining healthy bones. Magnesium plays a key role in bone formation, and adequate intake can improve bone density. Phosphorus works in tandem with calcium to build strong bones and teeth.

8. Boosts Immunity: With its high content of vitamins and minerals, peanuts can help boost the immune system. Vitamins like B6 and C are known to enhance immunity, helping the body fight off infections.

9. Healthy Hair: The nutrients in peanuts, particularly vitamins, proteins, and a variety of minerals, contribute to healthy hair. For instance, biotin, a B-vitamin found in peanuts, has been linked to hair growth and scalp health.

Add Peanuts to Your Daily Routine

While snacking on a handful of raw or roasted peanuts is an easy way to incorporate them into your diet, there are many creative and delicious ways to enjoy this nutrient-packed food. Here are some ideas:

1. Peanut Butter: One of the most common ways to enjoy peanuts is in the form of peanut butter. Spread it on whole grain bread for a quick breakfast, add a spoonful into your morning smoothie for added protein, or use it as a dip for fruits like apples and bananas.

2. Topping for Breakfast Cereals or Yogurt: Sprinkle some chopped peanuts on your morning cereal or yoghurt for added crunch and nutrition. This is an excellent way to increase your protein and fibre intake at the start of the day.

3. Homemade Trail Mix: Make a high-energy trail mix with a combination of peanuts, dried fruits, and other nuts or seeds. This can be a fantastic snack to keep you fuelled throughout the day.

4. Cooking Oil: Use wooden cold pressed groundnut oil as your main cooking oil. Its high smoke point makes it safe for sautéing, grilling, and even deep frying. Remember, even healthy oils should be used in moderation due to their high calorie content.


Peanuts are not only tasty but also chock-full of essential nutrients. They are a great addition to a balanced diet and can provide numerous health benefits when consumed in moderation. So, the next time you find yourself reaching for a snack, consider peanuts for a healthy and satisfying option. For those eager to delve deeper into the world of healthy nuts and explore a wider variety of products, visit our online store.