Peanut Nutrition Facts

Raw Peanuts Nutrition Facts

1 oz of raw peanuts contain the following:
Peanuts Calories: 161
Protein: 7.3 g
Total Carbohydrate: 4.6 g
Dietary Fiber: 2.4 g
Total Fat: 14 g
Sodium: 5 mg

This is only a snapshot of the nutritional value of peanuts. For more information on specific vitamins and minerals and other peanut products, like the nutritional content of peanut butter, check out the nutritional information chart below.

Nutrition Breakdown

Protein

A one-ounce serving of peanuts—about a handful—is considered a good source of protein based on the United States Department of Agriculture Nutrient Database. Peanuts and peanut butter alike provide 7 grams of high quality, plant-based protein to your diet. Since the protein in peanuts is plant-based, it carries with it additional components promoting positive health benefits like fiber and unique bioactives, unlike animal protein.

Fat

The 2020-2025 Dietary Guidelines for Americans suggest cooking and purchasing products made with oils higher in polyunsaturated and monounsaturated fat rather than butter, shortening, or coconut or palm oils. Luckily, more than 80% of the good fats in peanuts are from heart-healthy unsaturated fats. Scientific studies show that when healthy fats replace bad fats in our diets, the risk of cardiovascular disease as well as lower inflammation.

Fiber

Peanuts are a good source of fiber according to the United States Department of Agriculture’s Nutrient Database. Over a third of the carbohydrates in peanuts is fiber and according to the 2020-2025 Dietary Guidelines, more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.

Vitamins and Minerals

Peanuts and peanut butter are full of vitamins and minerals that are integral to growth, development, metabolic function, and immunity. There are a variety of micronutrients and bioactives that contribute to the nutritional content of peanuts.

Health Benefits of Peanuts

Peanuts Can Help You Live Longer

A recent study published in the Journal of the American Heart Association found that you can lower your risk of dying prematurely from multiple causes, including cardiovascular disease (one of the leading causes of death worldwide, according to the World Health Organization). All it takes is eating a healthy plant-based diet with plenty of nuts, legumes, fruits and vegetables.¹

Peanuts Promote Weight Loss Including Belly Fat

Consuming a small serving of peanuts or peanut butter daily for weight management and weight loss has been proven to positively impact the success of diets. One of the reasons for these exciting results may be because of the energy absorption benefits that peanuts provide. Although you may be satisfied after eating peanuts, you may not absorb all the calories consumed from peanuts and peanut products.

Can Help Relieve Inflammation

Foods with low glycemic loads have been shown to decrease inflammation as well. Fortunately, peanuts are a low-glycemic index food that’s full of anti-inflammatory ingredients, including certain fats, antioxidants, dietary fiber, arginine, and magnesium.

Promotes Heart Health

Other studies have found evidence pointing to additional components playing a part in peanuts’ heart-protective powers. Arginine, like that found in peanuts, may improve circulation and reduce heart disease risk. Peanuts are also a good source of vitamin E, which, when consumed in low quantities, can lead to benefits against coronary heart disease. But this is just the beginning. Make sure to check out the 6 ways peanuts help your heart.

Early Introduction of Peanuts

The National Institute of Allergy and Infectious Disease (NIAID) estimates that only 0.6 – 1.0% of Americans have peanut allergy, and studies show that up to 20% of peanut allergies can be outgrown. A peanut allergy occurs when a person’s immune system does not recognize peanut protein and mistakenly overreacts to it. Both genetic and environmental factors appear to be involved.

Some studies estimate that as many as 2% of children may have a peanut allergy. However, the true prevalence of food allergies is unknown. Those with a family history of allergy, asthma, or eczema, may be at increased risk.

But there is hope. Research shows that early peanut introduction in a child’s life (between 4-6 months) can reduce peanut allergy risk by 86%. For those who have already been diagnosed with a peanut allergy, various interventions are available that show promise. Ask your primary care doctor about the options you may have.

Sources

1. Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults. J Am Heart Assoc. 2019 Aug 20;8(16):e012865. doi: 10.1161/JAHA.119.012865. Epub 2019 Aug 7. PubMed PMID: 31387433.