PEANUTS Nutrition and Health Benefits – and Make Healthy Peanut Butter

Peanuts nutrition and health benefits are what we will talk about here.

Peanut lovers are everywhere whether they know the peanut nutrition facts and health benefits or they just love it whatever it is. In the USA alone peanuts are considered an all American favorite.

With peanuts, peanut butter and other peanut products and snacks, they comprise more than ⅔  of nut consumptions. 

Peanuts make for a great nutritious snack. Moreover, healthy snacking in-between meals may help kill cravings and prevent overeating. They can also fill you up with protein, fiber, unsaturated fats, and important vitamins and minerals. And a new study puts peanuts in the spotlight.

What are the benefits of eating peanuts anyway? Are they really healthy? Is it alright to eat peanuts every day? Are peanuts keto-friendly? Let’s find out about Peanuts nutrition and health benefits.

Peanuts parts and by products


Peanut is also called by other names like Ground Nuts, Earth Nut, Goober (US), or monkey Nut (UK). Peanut is actually not a nut but a legume of Pea family, Fabaceae. It is mainly grown for its edible seeds.

Furthermore, besides being a legume, it is also classified as an oil crop for its high oil content.

Peanut is indeed high in Fats, a very good source of Plant-based Protein, and Low in Carbohydrates. Let’s check further some of the Peanuts Nutrition and Health Benefits.

For every 3.5 ounces or 100 grams of peanuts:

  • Carbs 16 grams
    • Sugar 5 grams
    • Fiber 9 grams
  • Protein 26 grams
  • Fats 49 grams
    • Saturated: 6.28 grams
    • Monounsaturated: 24 grams
    • Polyunsaturated: 16 grams
    • Omega-6: 15.56 grams
    • Trans: 0 grams
  • Cholesterol 0 grams
  • Water 7%
  • Calories 567

Peanuts nutrition and health benefits

Being low in Carbohydrates, and with high Protein, Fats, and Fiber, peanuts have a very low Glycemic Index. (GI). Glycemic Index measures foods according to how quickly they raise blood sugar. Thus, these make peanuts suitable for people with diabetes.

Peanuts are truly a great source of various Vitamins and Minerals.

The Vitamins

Thiamin or Vitamin B1 – This vitamin is essential for the functioning of the heart, muscles, and nervous system. Just like other B Vitamins, it also helps cells in the body convert carbohydrates into energy.

Riboflavin or Vitamin B2 – This B Vitamin is water-soluble and heat-stable that cooking does not lower the lever. However, exposure to light could destroy it. Moreover, Riboflavin has also a key role in metabolizing fats, carbohydrates, and proteins. 

Furthermore, studies show that a sufficient intake of RF appears to have a protective effect in some medical conditions like sepsis, ischemia, etc. It also contributes to the reduction in the risk of some forms of cancer in humans.

Niacin or Vitamin B3 – A food converter to energy, this vitamin keeps the digestive system, skin, and nerves to function well. Moreover, there’s research that shows that dietary niacin can protect against Alzheimer’s disease. In fact, the peanut is an excellent source with 25% RDA per ounce.

Choline or Vitamin B4 – This vitamin is critical for normal membrane structure and function. Moreover, it is also important to lung function and memory development in infants. Actually, studies show that regular intake improves memory and attention-holding capacity.

Pantothenic Acid or Vitamin B5Also called pantothenate, this vitamin B5 is indeed vital in the metabolism and synthesis of Carbohydrates, Proteins, and Fats. It helps create red blood cells, create stress-related and sex hormones, and maintain digestive tracts.

Furthermore, studies show that this Vitamin might be beneficial in the prevention and treatment of Diabetes.

Pyridoxine or Vitamin B6 – This vitamin is involved in protein and red blood cell metabolism and hemoglobin formation. It also has a role in the nervous and immune systems. Furthermore, it is also required in the proper function of sugars, fats, and proteins in the body.

It is also essential in the proper growth and development of the brain, nerves, skin, and many other parts of the body. A higher intake of dietary vitamin B6 may be beneficial for heart disease. 

Folate or Vitamin B9 – Also called Folacin and Folic Acid, this vitamin helps produce and maintain cells which makes it important in pregnancy and infancy. It is also an advantage when it comes to the prevention of heart disease according to research.

Vitamin E, the AntioxidantThis Vitamin is actually a group of eight fat-soluble compounds that include four tocopherols and four tocotrienols.

In fact, it is a powerful antioxidant which interrupts the propagation and damage of reactive oxygen species. Moreover, it involved in immune function and regulation of certain metabolic processes.

Alpha-tocopherol, indeed, protects cell membranes from oxidation by reacting with lipid radicals. Additionally, it is also key for healthier skin and eyes. Surely, peanuts are excellent sources of this vitamin with 20% RDA per ounce.

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The Minerals

MagnesiumThis mineral maintains normal muscle and nerve function thereby keeping our heart rhythm steady. It also supports a healthy immune system. It keeps bones strong and promotes normal blood pressure, and helps to regulate blood sugar levels.

Moreover, some studies show that magnesium intake can reduce inflammation and a decreased risk of metabolic syndrome and type 2 diabetes.

Phosphorus – Definitely an essential in the formation of bones and teeth. It also helps synthesize protein for the growth, maintenance, and repair of cells and tissues.

Potassium – Essential in maintaining fluid and electrolyte balance in the body. It is also important for brain and nerve function and necessary for normal growth and muscle.

Zinc – Supports immune systems and helps in wound healing, Furthermore, it is also involved in building proteins, supports normal growth and development during pregnancy, childhood, and adolescence. 

Iron – Indeed an essential in oxygen transport and helps regulate cell growth and differentiation.

Copper –  Essential in the production of key proteins in our body such as collagen and hemoglobin, that transports oxygen. Truly an excellent source with 21% of RDA per ounce

Manganese – It is actually a cofactor for many enzymes. Peanut is an excellent source indeed with 26% of RDA per ounce

Selenium –  It is an antioxidant that helps prevent cellular damage from free radicals.  Furthermore, it also regulates thyroid function and plays a role in the immune system.

Peanuts nutrient facts

Source: ResearchGate

Health benefits of Peanuts

  1. Peanuts are rich in Antioxidants (Besides Vitamin E)
    • p-Coumaric acid. It is in fact, one of the main antioxidants in peanuts. It is a micro-nutrients that has Anti-inflammatory and anti-microbial effects.
    • Resveratrol. Indeed a powerful antioxidant that may reduce your risk of cancer, heart disease, and Alzheimer’s disease as well as delaying aging.
    • Isoflavones. Linked with a variety of health effects. These include protection against age-related diseases such as osteoporosis, cardiovascular disease, and loss of cognitive function. Furthermore, it also exhibits anticancer, antimicrobial, and anti-inflammatory properties.

2. Peanuts are weight-loss-friendly food due to the fact that:

    • Peanuts indeed reduce food intake by boosting fullness to a greater degree than other common snacks.
    • They also increase calorie burning due to the high content of protein and monounsaturated fat.

3. Peanuts are rich in Dietary fiber

    • Fiber-rich foods improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity, and type 2 diabetes.
    • Insoluble dietary fiber is linked to a reduced risk of weight gain.

4. Peanuts prevent Gallstone

    • With the combination of fiber, magnesium, unsaturated fats, and beneficial plant chemicals, peanuts can prevent gallstone.

5. Peanuts boost memory

    • Resveratrol in peanuts helps improve brain flow. While having a great source of niacin and vitamin E will help you protect from Alzheimer’s, and age-related cognitive decline.

And so, what can you say about these Peanuts Nutrition and Health Benefits. Do these answers to your questions?

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Peanut health benefits

Healthy Peanut Butter (Low-Carb Keto and Gluten-Free)

As we know, there are many foods and products that are made from peanuts such as Peanut Flour and Peanut Oil. And from these products, they even made more products as well.  In fact, every day, more and more dishes and recipes are created and reinvented.

The most popular product that is made from peanuts is definitely the Peanut Butter. Peanut Butter is a paste or a spread made from dry roasted or raw peanuts. It can make up to 100% peanut content, or sweeteners, salt, oil, and other flavors are added into them.

Therefore, the Peanut Butter can be healthy or less healthy depending on what the manufacturers are adding in their product. Most often, these added ingredients make their peanut butter tastes and look better to attract more buyers.

Are you also health-conscious?

More and more people are indeed becoming health-conscious, too. Oftentimes, these health-conscious people are checking the ingredients. Sometimes they are disappointed whenever they can’t find anything healthier than the other.

Why don’t we make some Healthy Peanut Butter at home? In fact, they are just simple and very easy to make. Furthermore, they can be made low-carb, vegan, or Gluten-free.

All you need are Peanuts, an oven or a large skillet or wok, and a food processor. And of course some jars or any container where you will place your peanut butter.

For a variety and added flavor, you can add some fine sea salt or pink salt and sweetener of your choice. You can also add butter. If you don’t like dairy, you can add coconut oil or olive oil or not add anything at all.

Peanut butter can be made with roasted peanuts, with or without added oil. Or just make it with raw peanuts. It is said to be more nutritious.

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Here is the Healthy Peanut Butter Recipe


  • 250 g Raw Peanuts, skinned
  • Pinch of fine sea salt or Pink salt (depends on how salty you want it to be, optional)
  • Erythritol or Stevia or Sweetener of your choice (depends on how sweet you want it to be, optional)
  • 1 – 2 Tbsp Unsalted Butter (optional)


  • To roast peanuts, in the oven, preheat oven to 350°F. 
  • Place the peanuts in the baking sheet spreading evenly and roast for 20 minutes stirring at least twice. If you prefer to use a large skillet or wok to roast peanuts instead of the oven, make sure to stir more often.
  • Cooldown the peanuts for a few minutes and then place them in a food processor along with the other ingredients.
  • Blend for 5 minutes or until smooth. Scrape the side from time to time for better blending.
  • Place in a jar and refrigerate up to 1 month (or longer).


  • You may opt to not roasting the peanuts. Just follow the instructions with raw peanuts.
  • If you like it crunchy, save a cup of peanuts. Blend the rest of the ingredients. At the last minute, place the save peanuts in the food processor and blend.

Below is the recipe that can be printed out and include in your collections of recipe cards. Pin this recipe into the Pinterest board of your favorite spreads.

Low-carb keto peanut butter recipe 3

Try this Peanut butter to make this easy and delicious  Peanut Butter Freezer Fudge.

Did you enjoy discovering more about Peanuts Nutrition and Health Benefits?  Did you like the Healthy Low-carb, Keto Peanut butter recipe? Don’t forget to share this with your friends too.

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