Peanut Protein Power

Power Your Way Through Life

Eat peanuts or peanut butter every day for a longer life

New research from Harvard shows that eating peanuts daily can lead to a longer life. This study found that men and women who ate one ounce of peanuts every day reduced their risk of death from all causes by up to 20%. Read more…

Peanuts are the most nutrient-dense nut

Peanuts contain more protein than any other nut. According to the USDA, one ounce of oil-roasted peanuts provides almost 8 grams of heart-healthy, cholesterol-free peanut protein. Read more…

 


Love Your Heart: Eat Peanuts!

Peanuts are included on the list of heart-healthy foods certified by the American Heart Association. Read more…

Study Shows New Way Peanuts Reduce Heart Disease

Peanut protein, arginine, and bioactives protect arteries from hardening after a high-fat meal. Read more…

Powerful Nutrients

An ounce of oil-roasted salted peanuts is an excellent source of niacin and manganese and a good source of fiber, phosphorus, vitamin E, folate, copper, and magnesium.

Eating Patterns & Snacking

Peanuts are the most commonly enjoyed nuts in America. With peanut butter factored in, peanuts comprise over two-thirds of total nut consumption in the U.S.

Plant Protein

Peanuts contain about 8 grams of cholesterol-free plant protein per ounce, which is more than any other nut.

Healthy Oils

Peanut oil is trans fat-free, cholesterol-free, low in saturated fat, and one of the healthiest oils.


Powerful Nutrients

Power your day with peanut flour

Peanut flour contains about 10 to 14 grams of protein per ounce, depending on the fat concentration, and is a great addition to any protein shake or smoothie.

PEANUTS ARE THE MOST NUTRIENT-DENSE NUT
  • Peanuts contain more protein than any other nut.
  • An ounce of oil-roasted peanuts provides almost 8 grams of heart-healthy, cholesterol-free, plant-based protein.
  • An ounce of oil-roasted, salted peanuts is an excellent source of niacin and manganese and a good source of fiber, phosphorus, vitamin E, folate, copper, and magnesium.
PEANUTS CONTAIN NUMEROUS BIOACTIVES
  • Peanuts contain bioactives, plant substances that offer health benefits potentially beyond vitamins and minerals.
  • The known bioactives in peanuts and peanut butter are flavonoids, phenolic acids, phytosterols and resveratrol.
RESVERATROL
  • Studies show resveratrol may help you maintain your weight and even decrease your risk of cancer, diabetes, kidney disease and Alzheimer’s disease.
  • Resveratrol is only found in a few foods, including peanuts, mulberries, grape skins and wine.
  • Most of the resveratrol in peanuts is found in the skins. Southern-style boiled peanuts contain very high amounts of resveratrol.

Download The Peanut Power: 6 Reasons To Choose Peanuts Fact Sheet.

Download The Peanut Institute’s Peanuts: A Superfood for All Ages White Paper.

PEANUTS ARE AN EXCELLENT SOURCE (>20% DAILY VALUE) OF:

Niacin: this nutrient helps the digestive system, skin and nerves function well. Niacin is also linked to a reduced risk of Alzheimer’s disease.

Manganese: this helps form bones and metabolize the food we eat. Manganese can also alleviate symptoms of premenstrual syndrome (PMS).

PEANUTS ARE A GOOD SOURCE (10-19% DAILY VALUE) OF:

Fiber: this type of carbohydrate in plant-based foods provides various health benefits. More than one-third of the carbohydrates in peanuts come from fiber.

Phosphorus: this mineral helps with the formation of bones and teeth. Phosphorus also contributes to healthy kidney function, muscle contraction, normal heartbeat, and nerve signaling.

Vitamin E: this antioxidant plays a role in the immune system. Vitamin E has been linked to prevention of heart disease, Alzheimer’s disease, and dementia.

Folate: this vitamin plays a crucial role during pregnancy to prevent neural tube defects like spina bifida.

Copper: this nutrient works with iron to form red blood cells. Copper deficiency causes dysfunction of the immune and cardiovascular systems.

Magnesium: this mineral plays a role in the prevention of heart disease and type 2 diabetes. It acts to maintain normal blood pressure, keep bones strong, and help regulate blood sugar levels.

Peanut Power

Peanuts are packed with nutrients. Click here to see the 6 reasons you should choose peanuts.


Plant Protein

PLANT PROTEIN LINKED TO CHRONIC DISEASE PREVENTION
  • A diet high in animal protein may be linked to an increased risk of cancer, hypertension, diabetes, heart disease and stroke.
  • According to NHANES data, the average American diet consists of 16% protein, of which 11% is derived from animals. Trading some of these animal proteins for plant proteins from peanuts and peanut butter may reduce the risk of many chronic diseases.
  • Swapping one serving of red meat per week for peanuts or nuts may lower your risk of stroke by 17%.
  • Eating one serving of peanuts or nuts per day may decrease your risk of heart disease by 30%.
ARGININE IN PEANUTS MAY HELP PREVENT DISEASE
  • Arginine is an amino acid that helps to open blood vessels, improve blood flow, and increase circulation.
  • Arginine is associated with maintaining muscle mass, liver detoxification, improved wound healing, lowered blood pressure and decreased body fat.
  • Peanuts contain more arginine than any other whole food.

Study participants who consumed plain, salted, honey-roasted or spicy peanuts daily saw significant decreases in blood pressure in just two weeks.

PEANUTS ARE HIGH IN PLANT PROTEIN

One ounce of peanuts or 2 tablespoons of peanut butter contain 15% of the Recommended Daily Value (RDV) for protein.

Protein content of plant sources (1 SERVING)

Download The Peanut Institute’s Peanuts: A Superfood for All AgesWhite Paper.

PLANT PROTEIN LINKED TO CHRONIC DISEASE PREVENTION
  • A diet high in animal protein may be linked to an increased risk of cancer, hypertension, diabetes, heart disease and stroke.
  • According to NHANES data, the average American diet consists of 16% protein, of which 11% is derived from animals. Trading some of these animal proteins for plant proteins from peanuts and peanut butter may reduce the risk of many chronic diseases.
  • Swapping one serving of red meat per week for peanuts or nuts may lower your risk of stroke by 17%.
  • Eating one serving of peanuts or nuts per day may decrease your risk of heart disease by 30%.
ARGININE IN PEANUTS MAY CONTRIBUTE TO DISEASE PREVENTION
  • Arginine is an amino acid that helps to open blood vessels, improve blood flow, and increase circulation.
  • Arginine is associated with maintaining muscle mass, liver detoxification, improved wound healing, lowered blood pressure and decreased body fat.
  • Peanuts contain more arginine than any other whole food.

Healthy Oils

Why fry in peanut oil?

Peanut oil is a perfect choice for healthier frying because it can be heated to a higher temperature than other oils—this results in smaller amounts of oil remaining in the food.

PEANUT OIL IS ONE OF THE HEALTHIEST OILS
  • Peanut oil is trans fat-free, cholesterol-free, and low in saturated fat.
  • Peanut oil is high in monounsaturated fat, just like olive oil.
  • Research shows peanut oil reduces bad blood cholesterol (AJCN 1999).
  • Peanut oil contains vitamin E and phytosterols, which benefit heart health.

Did you know peanut oil is non-allergenic?

Refined peanut oil is free of the protein that causes allergic reactions. Refined peanut oil is safe for people with peanut allergies.

USDA AND AMERICAN HEART ASSOCIATION RECOMMEND PEANUT OIL
  • The 2010 U.S. Dietary Guidelines recommend that fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds and oils.
  • The American Heart Association recommends eating vegetable fats, such as peanut oil, canola oil and olive oil, instead of animal fats, like lard and butter.


Snacking/Eating Patterns

Healthy swaps

If you spread one tablespoon of peanut butter instead of one tablespoon of butter on your toast every morning, you’d consume the same number of calories, but add more vitamins, minerals, plant-based protein and heathy fats, while eating less cholesterol and saturated fat.

PEANUTS ARE THE MOST POPULAR NUT
  • Peanuts are the most commonly eaten nut in America. With peanut butter factored in, peanuts comprise over two-thirds of total nut consumption in the U.S.
  • Everyone loves the flavor of peanuts, and studies show people don’t get tired of eating them, even after eight weeks of replacing all fat in their diets with peanuts!
USDA MYPLATE

Like nuts, peanuts are eaten as snacks and are included in the U.S. Dietary Guidelines and related dietary guidance represented in the protein group.

Peanuts and peanut butter are nutrient-dense protein sources, providing more nutrition than animal-derived foods. They supply about 8 grams of protein per serving and are good sources of fiber, as well as many other vitamins and minerals.

Peanuts add protein and healthy oils to many culinary traditions, including Mediterranean, Asian, African, Latin American and vegetarian diets.

SNACK SMART

Make your calories count by making smarter snack choices.

Eating peanuts and peanut butter can help prevent unwanted weight gain by giving you more energy and helping you feel fuller longer.

Click here to learn how.

Peanuts and peanut butter are also a great snack for adults, providing essential nutrients, protein and healthy fats. Peanuts are a satisfying snack and peanut eaters have been associated with lower BMIs and longer lifespans.

USDA MYPLATE: PAIRING WITH PEANUTS

While peanuts and peanut butter can be eaten alone, they are also the perfect partner for every food group.

Click here to learn more.

PEANUTS ALSO MAKE A GREAT SNACK

Americans are snacking more and more each year. Over the last 30 years, the number of snacks consumed per day has doubled. The majority of snacking occurs between lunch and dinner.

According to the USDA, peanuts are a Smart Snack for kids with no empty calories. Research shows that kids who eat peanuts and peanut butter as an afterschool snack consume more nutrients overall, eat more fruits and vegetables, and are better able to maintain their weight through adolescence.

Click here to learn more.

 

Smart Snacking

The most popular foods among children between 2 and 5 years old are grain-based snacks, candies, cakes, fruit, dairy desserts, and cookies. Most of these snacks don’t provide adequate amounts of protein, vitamin E, iron, fiber or potassium.

Peanut Butter & Prevention

Research suggests peanut butter reduces the risk of breast diseases in young women. Here are many delicious ways to enjoy the health benefits of peanut butter.