What Dietitians Want You to Know About Peanuts
A universal life goal is to nail down a go-to rotation of healthy snacks—and for those without nut allergies, peanuts should be high on the list. Yes, peanuts are good for you—in moderation, just like most foods. They’re also versatile and can be incorporated into breakfast, lunch, and dinner.
Meet the Experts: Dawn Menning, M.S., R.D.N., a registered dietitian with Nutu App, Trista Best, M.P.H., R.D.N., L.D., a registered dietitian at The Canada Diet, Lisa Moskovitz, R.D., founder of NY Nutrition Group, and Amanda Holtzer, M.S., R.D., and PB2 partner.
Below, dietitians explain exactly how peanuts work to benefit your health, their nutritional perks, and how you might make them a pantry staple—even if you’re on a weight loss journey.
Peanut nutrition
According to Dawn Menning, M.S., R.D.N., a registered dietitian with Nutu App and the United States Department of Agriculture (USDA), one ounce of raw peanuts contains the following:
Calories: 161 calories
Protein: 7 grams (g)
Carbs: 4.6 g
Fat: 14 g
Fiber: 2.4 g
Fat
“Peanuts are a good source of healthy, monounsaturated fats that may help reduce bad (LDL) cholesterol levels which can help lower the risk for heart disease,” explains Menning.
Protein
The plant protein in peanuts provides an impressive amount of the essential macronutrient, which aids in muscle growth, repair, and recovery while also keeping you full longer by preventing rapid glucose changes, says Trista Best, M.P.H., R.D.N., L.D., a registered dietitian at The Canada Diet.
Carbs
Peanuts are low in carbs, and most of them come in the form of fiber, explains Lisa Moskovitz, R.D., founder of NY Nutrition Group, which makes them low on the glycemic index.
Vitamins and minerals
Peanuts are an excellent source of vitamin E, an antioxidant that supports vision, reproduction, and skin health, explains Menning. They’re also plentiful in niacin, a B vitamin that “helps convert food into energy that we can use in our daily lives,” says Amanda Holtzer, M.S., R.D., and PB2 partner. In fact, one serving of peanuts contains about 25% of the recommended daily amount of niacin, Holtzer adds.
Peanuts also contain folate, magnesium, and copper. Folate is especially important for pregnant people as it helps with the production and maintenance of new cells and DNA, Holtzer says.
Plant compounds
“A little known fact about peanuts is they also provide antioxidants in the form of polyphenols and resveratrol,” Best says.
Peanuts and weight loss
Peanuts may help with weight loss because their protein, fat, and fiber content can keep you satisfied between meals—meaning they’re a good healthy snack, Menning says.
“When you are in a caloric deficit, it’s important that you focus on protein at all meals and snacks so that you still feel satiated throughout the day,” Holtzer adds. “Peanuts are a great addition for anyone on a weight loss journey.”
One disclaimer: Peanuts are calorically dense for their serving size due to their fat content. “A one ounce serving has about 160 calories. It’s very easy to overeat them,” says Holtzer. “So I always encourage those who enjoy snacking on peanuts to measure them out so they know for sure that they are having one serving.”
Peanut benefits
Peanuts are an anti-inflammatory, low-glycemic index food chock full of protein and fiber that can aid in fullness and cognitive function, Best says.
Peanut downsides
“Like with anything, portions can matter and make difference,” says Moskovitz. “Further, many packaged peanut products often contain added cholesterol-raising palm oil and sugar. Look for natural versions or products with very few ingredients in the package or jar.” Mennings adds to watch for extra sodium, too.
Peanuts can also cause intense allergic reactions in those with sensitivities, so it’s important to be aware of that if you haven’t been tested for a peanut allergy or are eating them in a shared setting or meal.
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