A Guide to Peanut Nutrition

A Guide to Peanut Nutrition

From the classic peanut butter and jelly sandwich in a brown paper lunch bag to the official ballpark snack, the peanut plant is one of the most iconic crops in the world--and for a good reason. Peanuts are just as healthy as they are delicious. Harvested and consumed worldwide, these versatile legumes are used in various meals, dishes, and snacks because of their nutritional composition and rich flavor. This superfood-certified plant really is the best of both worlds. Below is everything you need to know about the compositional breakdown of peanut nutrition.

Protein in Peanuts

Protein is essential to any diet because this macronutrient is a basic component in every cell in the body. Additionally, plant proteins are especially beneficial in preventing cardiovascular disease in the human body. Long story short--our bodies need lots of protein, and just one ounce of these nuts contains about 7 grams of protein. That’s almost 15% of the recommended daily protein intake from just one handful of peanuts! 

Fat in Peanuts

Healthy fats supply our bodies with the energy we need to live and maintain proper functioning of our nerves and the brain. The healthiest fats are found in animal products, oils, seeds and, yes, peanuts. Composed of primarily monosaturated and polyunsaturated fats as well as omega-3 and omega-6 fatty acids, peanuts contain about 85% “good” fat with about 14.1 grams per one-ounce serving. A diet that includes a sufficient amount of good fat, like those found in peanuts, helps protect your organs, produce essential hormones, and gives your body the energy it needs to maintain healthy cell growth.

Carbs in Peanuts

Carbohydrates are the body’s primary source of energy, and these nutrients directly affect the amount of sugar present in the blood. Complex carbs are a specific type of carbohydrate that the body breaks down to gradually release sugar into the bloodstream and fuel metabolism. Foods that contain complex carbs keep the body fuller for longer than those with simple carbs such as white rice, chips and sugary snacks. A one-ounce serving of peanuts contains about 6.1 grams of complex carbs that are mainly composed of fiber, which aids in the digestion process. Because of their complex carbohydrate composition, peanuts regulate the absorption of fat, vitamins and minerals, and they are less likely to affect your blood sugar levels.

Vitamins in Peanuts

Vitamins serve several roles in the body, and healthy diets should incorporate whole foods that contain a vast assortment of these micronutrients. Specifically, vitamins work in concert with other nutrients in the body to improve health and carry out important functions. Peanuts contain a combination of various vitamins such as niacin, folate, pantothenic acid, thiamin, riboflavin, choline, Vitamin B6 and Vitamin E. These vitamins offer a range of benefits such as promoting heart health, assisting the conversion of carbohydrates into energy and improving the nervous system. Additionally, peanuts contain an extraordinarily rich composition of biotin, which is particularly beneficial for pregnant women. 

Minerals in Peanuts

We need a diet rich in minerals to ensure strong composition in our bones and teeth, control body fluids inside and outside of our cells, and to convert our food into energy. Among their other nutritional benefits, peanuts are rich sources of minerals such as magnesium, phosphorous, potassium, zinc, iron, copper, manganese and selenium. These minerals contribute to reducing high blood pressure, improving heart health, enhancing metabolism, and strengthening bones and muscles.

Peanuts to Support a Healthy Lifestyle

In addition to their impressive nutritional contents, peanuts are naturally cholesterol-free and contain a comparable amount of antioxidants as most fruit. Whether you want to shed a few pounds, bulk up your muscle mass, or a maintain a strong, healthy body, peanuts are an excellent source of plant-based nutrition. Primarily, because of their beneficial nutritional framework, incorporating peanuts into any diet can help support heart health, maintain a healthy weight and manage blood sugar levels. While these nuts have a relatively high-calorie count per serving, they contain a healthy composition of all the essential nutrients, which leaves your body fuller for longer. Trust us--peanuts really do have it all. 

Peanut Health in Comparison to Other Nuts

In general, nuts are an excellent source of nutrition across the board. Whether you incorporate peanuts, almonds, pistachios, walnuts, pecans, cashews or hazelnuts into your next snack, your body will definitely reap some serious nut-based benefits. Of all the types of nuts, peanuts contain the highest concentration of protein per individual serving as well as one of the lowest amounts of calories and fats. So when your stomach is growling for a midday snack, eat a handful of nuts or reach for the peanut butter--by the spoonful! 

Peanuts are nutritional powerhouses that taste good too! They are packed with protein, healthy fats and various other nutrients, and they pair well with just about every occasion. So there you have it, folks, that’s your lowdown on peanut nutrition in a nutshell. 

Hampton Farms has been delivering the freshest, best quality peanuts from seed to shelf since 1917. Our business is family owned and operated, and we are committed to producing the finest nut-based snacks and services with integrity, honesty and the pride of American farmers. Whether you’re hosting a backyard barbecue or headed to the ballpark, purchase some Hampton Farms nuts today!


National Center for Biotechnology Information

American Heart Association

Physicians Committee for Responsible Medicine

Harvard Health Publishing

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