Peanuts — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Peanuts nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 567 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 16 g | 5.82% |
| Fiber | 9 g | 32.14% |
| Sugars | 5 g | 10% |
| Glycemic Index | 14 | - |
| Protein | 26 g | 52% |
| Sodium | 18 mg | 0.78% |
| Total Fat | 49 | 62.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
26 g
💪 High Protein Content
9 g
🥔 Good Fiber Content
Peanuts facts & tips
Health benefits
- High in protein, essential for muscle growth and repair.
- Rich in healthy fats, particularly monounsaturated fats, which support heart health.
- Contains fiber, promoting digestive health and regular bowel movements.
- Rich in vitamins and minerals such as Vitamin E, magnesium, and folate, supporting overall health.
- May help regulate blood sugar levels and support weight management by promoting satiety.
Health risks
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack or ingredient in calorie-dense foods.
- Risk of allergic reactions in individuals with peanut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
- Potential for contamination with aflatoxins, a type of toxin produced by certain molds that can grow on peanuts, posing a risk of liver damage or cancer if consumed in large amounts over time.
How to choose peanuts
Whole peanuts should be uniform in size and have a fresh, clean smell. They should be free from any visible mold or excess salt. The shells should be intact and not split, which helps ensure the nuts inside are protected and fresh.
Do not purchase peanuts that have a musty smell or appear damp or shriveled, as these conditions can indicate poor storage or age. Peanuts with discoloration or mold should also be avoided, as they could be harmful if consumed.
How to store peanuts
Peanuts should be stored in an airtight container in a cool, dry place to maintain their freshness. Refrigeration can extend their shelf life up to six months. Properly stored, peanuts remain crunchy and flavorful.
Exposure to air and light can cause peanuts to go rancid. Avoid storing them near heat sources or in open containers. Keeping them in a dark, cool cupboard or in the refrigerator ensures they retain their quality and nutritional value. Regularly checking for any signs of spoilage is advisable.
✅ Extra Tip
How long do they last?
Peanuts can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, peanuts can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.
What to do with leftovers?
Leftover peanuts can be used in a variety of sweet and savory dishes. Chop them and add to salads, stir-fries, or grain bowls for a crunchy texture and nutty flavor, or mix them into baked goods like cookies, brownies, or muffins. Peanuts are also great when used as a topping for ice cream, yogurt, or oatmeal.
Use peanuts in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade peanut butter to spread on toast or use in recipes. If you have a lot of peanuts, consider making a batch of candied peanuts by coating them in sugar and spices, then baking until caramelized. Peanuts can also be added to Asian-inspired sauces for noodles or vegetables, or used as a crust for meats or fish. For a quick snack, enjoy peanuts on their own, roasted and lightly salted, or mix them into a smoothie for added texture and flavor.
👨⚕️️ Medical disclaimer
How peanuts support specific health conditions
Peanuts are a nutrient-dense snack rich in protein, promoting muscle health and aiding in tissue repair. They are also high in healthy fats, particularly monounsaturated fats, supporting heart health by lowering cholesterol levels. Peanuts contain fiber, supporting digestive health, and they are a good source of vitamins and minerals like magnesium, promoting bone health and energy metabolism. Their low glycemic index makes them a great option for blood sugar control.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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