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.

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?

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.

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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RECIPES WITH PEANUT BUTTER – 20 Best Healthy Recipes with Peanut Butter

Recipes with Peanut butter are a thing for people who love peanuts and peanut butter. Even those who are not that much into peanut butter will like to learn some recipes too.

Here are 20 best healthy recipes with peanut butter that are picked. They are definitely healthy and will fit into your diet. Moreover, they are very tasty and very easy to prepare.

You may use your favorite peanut butter from the supermarket or from your health store. But, definitely, you can make your own healthy peanut butter. Making peanut butter is quite easy actually.

Here are the 20 best recipes with Peanut Butter that you will surely enjoy. Don’t forget to pin them into your Pinterest Board. Share these recipes with your friends too.

1. 5 Ingredients Keto Peanut Butter Cookies

First on the list of best and healthy Recipes with Peanut Butter is this 5 Ingredients Keto Peanut Butter Cookies. It is indeed flourless, delicious, and very easy to prepare. These peanut butter cookies are perfect for breakfast or a snack. To make these cookies, you’ll need some creamy peanut butter, cream cheese, your choice of sweetener, baking soda, a small egg, and vanilla (optional).

Get the full recipe here.

Recipes with peanut butter 5 ingredients keto peanut buttr and flourless peanut butter oatmeal cookies

2. Flourless Peanut Butter Oatmeal Cookies

These Flourless Peanut Butter Oatmeal Cookies are soft, chewy, and definitely tasty.  With just 4 ingredients, they are very easy to prepare. What you’ll need to make are some peanut butter, rolled oats, some banana, and chocolate chips of choice.

Get the full recipe here.

3. 3 Ingredient Peanut Butter Coconut Fat Bombs

If you are on a Keto diet, you know what fat bomb is. These 3 Ingredient Peanut Butter Coconut Fat Bombs is one delicious way to stay in your diet. Even non-dieters will enjoy them. They are so easy to make as well. All you need are some peanut butter, your choice of sweetener, and some coconut flour.

Get the full recipe here.

Recipes with peanut butter 3 ingredient peanut butter coconut fat bombs and keto peanut butter chocolate chip mug cake

4. Keto Peanut Butter Chocolate Chip Mug Cake

This rich and fudgy Keto Peanut Butter Chocolate Chip Mug cake cooks in only 2 minutes. Very easy indeed, and you will like its being moist and lightness when eaten. Ingredients for this mug cake are cream cheese, peanut butter, an egg, dark chocolate, and your choice of sweetener.

Get the full recipe here.

5. Easy Vegan Peanut Butter Frosting

Another one of the easy Recipes with Peanut Butter that you will enjoy is the Easy Vegan Peanut Butter Frosting. You will definitely love this to top on any cakes to make them more appetizing. With creamy peanut butter, vegan margarine or butter (for non-vegan), sweetener of choice, and your non-dairy milk of choice, you will enjoy how easy to make this rich creamy, yet simple vegan frosting.

Get the full recipe here.

Easy vegan peanut butter frosting and keto double chocolate peanut butter cupcakes w peanut butter frosting

6. Keto Double Chocolate Peanut Butter Cupcakes with Peanut Butter Frosting

This rich and very chocolatey Keto Double Chocolate Peanut Butter Cupcakes with Peanut Butter Frosting will make your day being a very low carb dieter. Even your kids or your non-keto friends will enjoy these guilt-free chocolate peanut butter cupcakes.

The ingredients here are of course some sugar-free peanut butter, peanut flour, flax meal, coconut flour, cocoa, sweetener of choice, unsalted butter, baking powder, baking soda, acv, and some chocolate chips.

Get the full recipe here.

7. Gluten-free Peanut Butter Chocolate Bread

Another add on to your list of healthy tasty recipes with peanut butter is this Gluten-free Peanut Butter Chocolate Bread. Very chocolate peanut butter taste and great for any meal of the day.

The ingredients here are peanut butter, sweetener of choice, some eggs, sour cream, milk of your choice, gluten-free flour, baking powder, gluten-free rolled oats, and some chocolate chunks or chips.

Get the full recipe here.

Gluten free peanut butter chocolate bread and vegan peanut butter banana bread 1

8. Vegan Peanut Butter Banana Bread

Add this Vegan Peanut Butter Banana Bread into your collections of Recipes with Peanut Butter.  It is rich and moist and you will enjoy it as your meal or snack.

With ingredients like whole wheat pastry flour, some light brown sugar, baking powder, baking soda, some salt, mashed bananas, peanut butter, almond milk, ACV, vanilla extract, some water, and chocolate chips, you’ll find this very easy to prepare.

Get the full recipe here.

9. Power-Packed Peanut Butter and Chocolate Covered Smoothie

Another healthy Recipe with Peanut Butter is this Power-Packed Peanut Butter and Chocolate Smoothie. You will definitely love this rich and filling smoothie. Perfect for breakfast to start the day or any meal of the day or even for refreshments at any time of the day.

Just gather some peanut butter, black cherry juice, Greek yogurt, banana, ground cinnamon, some honey or your sweetener of choice, unsweetened cocoa nd a cup of ice, then blend them altogether. That’s how easy to make it.

Get the full recipe here.

Recipes with peanut butter power packed peanut chocolate covered cherry smoothie and creamy keto peanut butter smoothie

10. Creamy Keto Peanut Butter Smoothie

With only 5 ingredients and done in 5 minutes, this Creamy Keto Peanut Butter Smoothie makes in the list of Best Healthy Recipes with Peanut Butter. Indeed you can enjoy this smoothie to start your day or as a snack. To make, you will only need a cup of unsweetened almond milk, heavy cream, peanut butter, your choice of sweetener, and ice (optional) and blend them altogether.

To prepare, you’ll need smooth peanut butter, lemon juice or vinegar, some aquafaba, maple syrup, coconut cream, vegan dark chocolate, and some sea salt.

Get the full recipe here.

11. Vegan Peanut Butter Mousse

This fluffy and creamy Vegan Peanut Butter Mousse is so appetizing yet still healthy that you will include this in your favorites list. For ingredients, you will be needing Aquafaba, lemon juice or vinegar, peanut butter, maple syrup and coconut cream.

Get the full recipe here.

Vegan peanut butter mousse and gluten free vegan peanut butter cup cheese cake

12. Gluten-Free Vegan Peanut Butter Cup Cheese Cake

Here is another healthy recipe with peanut butter, the Gluten-free Vegan Peanut Butter Cup Cheesecake. You will surely enjoy this delightfully creamy cheesecake, topped with chocolate ganache. To make the crust, you’ll need roasted peanuts, almond flour, cacao powder, maple syrup, coconut oil, and some salt.

For the cheesecake, you’ll need some cashew nuts, creamy peanut butter, maple syrup, coconut oil, some lemon juice, vanilla extract, and salt. You will also need dark chocolate, coconut milk, and some peanut butter cups for the garnish.

Get the full recipe here.

13. Peanut Butter Pancakes and Jelly

It is Paleo, Low Carb, Gluten-free, Dairy-free, and no added sugar, this Peanut butter Pancakes and Jelly makes it to the list of Best and Healthy Recipes with Peanut Butter. It is so filling and great for breakfast.  With the ingredients like eggs, Paleo Pro chocolate Protein Powder or any amino acid protein powder, Birch Bender Paleo Pancake mix or use Just use 1/4 cup almond meal or gluten free flour + 1/4 tsp baking powder. your favorite peanut butter and unsweetened almond milk, you’ll have a perfect day starter.

Get the full recipe here.

Peanut butter pancakes and jelly and keto peanut butter chocolate roll ups

14. Keto Peanut Butter Roll-Ups

Here is one of the best Recipes with Peanut Butter, the Keto Peanut Butter Chocolate Roll-Ups. Easy to make and great for keto dieters. Have the eggs and coconut flour ready with heavy cream, water, and coconut flour, with sugar-free chocolate chips and peanut butter, you’ll have the perfect breakfast ever. Or have it any time of the day.

Get the full recipe here.

15. Multipurpose Peanut Sauce

Have this versatile Multipurpose Peanut Sauce as dips or for your cooking that requires it like noodles and stir-fries. You will need some Peanut Butter, warm water, soy sauce, brown sugar or your sweetener of choice, lime juice, sesame oil, ginger, garlic, and a pinch of cayenne pepper.

Get the full recipe here.

Multipurpose peanut sauce and tofu stir fry with peanut sauce

16. Tofu Stir Fry with Peanut Sauce

Savory and Vegan, this delectable Tofu- Stir-fry with Peanut Butter has to be among the Recipes with Peanut Butter to definitely share around. ingredients are firm tofu, peanut butter, soy sauce water brown sugar or sweetener of choice, garlic, ginger root, rice wine vinegar, sambal oelic, cooking spray, red bell pepper, snap peas, kosher salt, green cabbage, carrots, scallions, and some unsalted toasted sesame seeds.

17. African Peanut Stew

This delectably savory African Peanut Stew is so creamy and very easy to make. Ingredients are creamy peanut butter, garlic, onion, ginger, olive oil, some cumin, tomato paste, some cubed potatoes, chicken or vegetable broth, chopped peanuts, cilantro some lime juice and some chopped roasted peanuts.

Get the full recipe here.

African peanut stew and peanut butter cauliflower bowl with roasted carrots

18. Peanut Butter Cauliflower Bowl with Roasted Carrots

This healthy Vegan and gluten-free option Peanut Butter Cauliflower Bowl with Roasted Carrots is exceptionally tasty. The peanut butter blended well on vegetables as they are baked.

You will need to make the peanut sauce first. For the vegetables, you’ll need some carrots, cauliflower, cabbage, lettuce, and other greens. you’ll also need some hot sauce, garlic powder, sesame oil and some salt and pepper.

Get the full recipe here.

19. Rainbow Peanut Butter Tofu Stir Fry

This Rainbow Peanut Butter Tofu Stir Fry is so crispy and appetizing. Very easy to make yet very healthy as well. You’ll need to make some peanut sauce first, Then stir fry some scallions, tofu, snow peas, carrots, bell pepper, and roasted peanuts on peanut oil.

Get the full recipe here.

Rainbow peanut butter and tofu stir fry and peanut butter noodles with veggies

20. Peanut Butter Noodles with Veggies

This Peanut Butter Noodles with Veggies is great comfort food and perfect for lunch or dinner. It is vegan, gluten-free and a good source of protein too., and the best healthy noodles you’ll ever have. To prepare this, you’ll need some rice noodles, coconut milk, vegetable broth, soy protein, peanut butter, some carrots, pepper, zucchini, onion, garlic, and ginger.

You also need some sesame oil, soy sauce, curry powder, paprika, salt, pepper, peanuts, and some cilantro.

Get the full recipe here.

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