Protein in Peanuts

When it comes to your daily nutrition needs, dietary protein takes a primo spot. Your body uses it to maintain all sorts of stuff, including your bones, muscles, and skin. Did you know peanuts are a plentiful source of dietary protein?

How Much Protein Do Peanuts Contain?

A single one-ounce serving of peanuts (about a handful) has roughly 7 grams of high-quality protein, according to the USDA. Peanuts and peanut butter are excellent ways to add more plant-based protein into your diet.

Why Peanuts Are an Excellent Source of Protein

Peanuts are classified as both a legume botanically and a nut nutritionally, which means that it enjoys the best of both worlds. For example, peanuts contain more protein than any other nut, with levels comparable to or better than one serving of beans.

Here are five reasons why peanuts are an excellent source of protein:

1. Peanuts are legumes rather than true nuts. That means their protein content is comparable to many beans.
2. They contain more protein than any other nut, including other high protein nuts like pistachios and almonds
3. Aside from protein, majority of the fat content in peanuts is unsaturated, and majority of the carbohydrate content is fiber
4. Peanuts contain bioactives, vitamins, and minerals on top of that, which all have numerous health benefits
5. Substituting one serving of peanuts or peanut butter for a serving of animal protein has shown to reduce the risk of developing type 2 diabetes.

3 Benefits of Peanuts as a Plant-Based Protein

Unlike animal protein, the protein in peanuts is plant-based—which means they contain additional components like fiber and unique bioactives that promote positive health benefits. Peanuts are also high in arginine, an amino acid, which is one of the building blocks of protein. This amino acid is a precursor to nitric oxide, a compound that expands your blood vessels. It may help decrease blood pressure and reduce heart disease risk.

1. Peanut Protein Reduces the Risk of Heart Disease

• Rich in monounsaturated fats and arginine, which may improve blood vessel function and lower blood pressure.
• Helps lower LDL (bad) cholesterol while maintaining or improving HDL (good) cholesterol levels when used in place of saturated fats.
• Packed with antioxidants and bioactives, like resveratrol and phytosterols, that support heart health and reduce inflammation.

2. Peanut Protein Can Help Control Your Diet & Eating Habits

• Supports fullness, helping you feel satisfied longer and reduce unnecessary snacking.
• Balances blood sugar levels when included in meals or snacks, which can help prevent energy crashes and overeating.
• A nutrient-dense option that delivers protein, fiber, and healthy fats in one bite—making peanuts a smart, satisfying snack for weight management.

3. Peanuts Support Weight Management and Overall Wellness

If you find it hard to stick to your weight loss goals, peanuts could be just what the doctor ordered! Thanks to their unique combination of protein, fiber, heart healthy fats and more, peanuts provide hunger-satisfaction that won’t impede your progress. And, with the added bonus of lowering your cardiovascular disease risk (as well as a host of other health benefits like lowering blood pressure), it’s one snack that always has your back.

And if you have diabetes, are at risk of developing it, or simply want to maintain a healthy diet, the recommendations are the same: focus on foods high in fiber while keeping sugar and fat to a minimum. Peanuts and peanut butter are easy additions for a healthy eating plan:

• Try adding peanuts to your salad or stir-fried vegetables for an added crunch.
• Spread peanut butter on your toast in the mornings.
• Stir peanut butter into your oatmeal for extra flavor.

We also have tons of easy-to-make peanut and peanut butter recipes on our website you can check out!