Peanut Nutrition Facts and peanut butter Health Benefits

Who does not love peanuts? It is such a food that can be eaten anytime, anywhere. Peanuts are very easy to get and also less expensive. From children to adults, all love to have the delicious bite of peanuts on any occasion.

Peanut nutrition

 However, you will be surprised to know that; peanut gives you a pack full of nutrition and vitamins. Moreover, those who want to maintain a healthy life can’t ignore the importance of peanut nutrition.


Further, in losing weight, peanut can be an ideal choice for you. Besides, peanut butter is also another popular food choice in breakfast to most health-conscious people. So, why should you choose peanut and peanut butter in your daily life? What are the core benefits of them? Let’s know the reasons behind it.


Raw peanut nutrition fact:


  1. Fat:-


Peanuts are high in fat but mostly are healthy fat. The fat in peanut helps improve the blood cholesterol level of a person. They also reduce the chances of heart disease and stroke. They are also known as oil seeds because peanut contains mono-and polyunsaturated fatty acids to make peanut oil.


Moreover, peanut has a small number of saturated fat only 1.8gm in 1 ounce, which is less helpful than other fat. Too much-saturated fat is responsible for cardiovascular disease. So, the doctor advised having a moderate number of peanuts every day to take advantage of its good fat.


Raw peanut nutrition from fat:


  • 100gm raw peanuts contain 49.2gm of fat.
  • 1-ounce raw peanut contains total fat of 14gm ( roughly 28 peanuts.)


Peanut butter nutrition from fat:


  • 100 gm peanut butter contains 81gm fat.
  • One ounce contains 16.4gm fat.
  • 100 gm portion contains 588 calories.


Peanut butter is high in healthy fat. You can have peanut butter in a moderate number on a weight loss diet. On peanut butter, half of the fat comes from oleic acid. It is responsible for several health benefits as improving insulin sensitivity.

Peanut butter also bit many vegetable oils by an essential omega-6 fatty acid.


  1. Protein:


Peanut fulfills almost half of a person’s daily protein needs. An adult needs 56gm of protein for men and 46gm for women.


Peanut nutrition from protein:


  • 1oz: 7.3gm
  • 100gm: 25.8gm

*Peanut butter nutrition from protein:


  • 1oz: 7.1 gm
  • 100gm: 25gm


Peanut butter provides 15% of calories, which is great in number. Peanut is an excellent plant-based protein source.



  1. Vitamins:


Vitamins provide hundred of essential nutrition in your body. They help boost the immune system, heal wounds, convert food into energy, and repair cellular damage. Peanut also carries various types of useful vitamins and minerals. Have a look:-


Peanut nutrition from vitamin:


Every 100gm peanuts contain:


Vitamin B3 (niacin): 12.70mg and 25% in every ounce

Vitamin b2 (riboflavin): 0.14mg

VitaminbB1 (thiamine):0.64mg

VitaminB6 (pyridoxine):0.35mg

Vitamin E (alpha-tocopherol): 8.33mg in 100gram and 20% in 1 ounce.

Vitamin B9 (folate):250mg in 100gm

Magnesium: 168mg and 84%

Copper: 127% and 0.838mg


All these vitamins help your body consider heart diseases, pregnancy, antioxidants, muscles and nervous systems, and body tissues.


Peanut butter nutrition from vitamins:


100gram peanut butter gives you:


Vitamin E: 45% for the RDA(Recommended Dietary Allowance)


Vitamin B3:67%

Vitamin B6-27%





One serving of peanut butter gives you:


  • 3mg of antioxidant vitamin-E.
  • 49mg of bone-building magnesium
  • 208 mg of muscle-building potassium
  • 17mg of immunity-boosting vitamin B6.


The higher percentage of biotin, vitamin-B5, iron and potassium, zinc, and selenium is found in peanut butter. But Peanut butter is less nutritious compared to plant foods like spinach and broccoli.


  1. Carbs:


An ounce of raw peanut has only 5gm of carbohydrates. It has a low Glycemic index that manages blood sugar in your body. It helps to control your diabetics. Even, 30gm typical serving of peanuts has 5gm of carbs. Nuts can be an excellent choice for those who have diabetes.


Peanut nutrition from Carbs:


16.30gm in 100gram


Peanut butter nutrition from carbs:

100gm peanut butter contains 20g of carbohydrates. 2 tablespoon serves only 3.5grams of net carbs. It is also low in carbs and can be used for the ketogenic diet also.




Peanut benefits:


Raw peanuts almost provide the same benefits as Almonds. Let’s know about some core benefits of peanuts.


  • Weight loss diet:


For those who are trying to lose their weight, peanut can be excellent support for them. Despite being high in calories and fat, peanut will not increase your value. The body does not absorb some of the fat in peanuts. It will instead help you to maintain a healthy diet plan. Even you can reduce the chance of obesity by having a peanut.


So, eating a moderate number of peanuts every day does not gain your weight that much. You can easily have it in exchange for other high calories food. The high content of protein and monounsaturated fat in peanuts also helps to burn your calories. Elsewhere, the fiber in peanuts reduces the risk of weight gain too.


  • Reduce heart diseases:

Raw peanuts are full of healthy fat. This fat is even helpful for your heart. Those who suffer from heart problems can easily consume peanuts without fear because peanuts have much nutrition that fighting against your heart diseases. They are full of magnesium, niacin, copper, oleic acid, and multiple antioxidants to protect your heart.

  • Prevent Gallstone:

Raw peanuts also prevent gallstone in adults, men, and women. According to Harvard research, 5-ounce consumption of peanut per week can lessen the risk of gallstone by 30% comparing less than 1ounce consumption.


  • Maintain blood sugar level:


Further, peanuts help diabetic people reducing the risk of diabetes. Having low glycemic index peanuts don’t spike blood sugar level in your body. Besides, peanuts are high in protein, fiber, and fat and low in carbohydrates, which control your body’s blood sugar levels.


  • Lower blood pressure:


Peanut has an antioxidant named resveratrol to reduce cardiovascular inflammation and relax blood vessels, increasing circulation, and lower blood pressure.


  • Reduce the risk of Alzheimer’s disease:


Elsewhere, vitamin E in peanuts can reduce Alzheimer’s disease by up to 70% in adults. Vitamin B niacin helps to reduce the rate of age-related cognitive decline in adults over age 65.


  • Reduce the chance of stomach cancer:

High concentrations of poly-phenolic antioxidants in peanut reduce the risk of stomach cancer.


  • Helpful for brain health:

Peanut facilitates the brainwave frequencies and helps for healing, memory, and learning. According to a study by Loma Linda University in California, regular peanut consumption helps brain activities.


Peanut butter benefits:


Similarly, peanut butter also has several health benefits. It is also combined with enough nutrition that keeps you full all the time. One study shows that consuming one ounce of nuts and two tablespoons of peanut butter about five times a week can lower the risk of developing diabetes by a whopping 30%.


Not only that, but it also is helpful for heart health with mono-saturated fat in it. This fat also aids in lowering fatty belly than people who consume more saturated fat. As it can suppress your hunger, you can quickly lose your weight.

Peanut butter is a good source of healthful fats, protein, and fiber too. They also serve plenty of potassium, phosphorous, magnesium, and B vitamins.


As well, there is plenty of iron and calcium in peanut butter that transport oxygen in the blood and promote healthy, strong bones. It also fits bodybuilders with nutrition.


Like peanut, peanut butter also can reduce the possibility of gallstones, possibly lowering the bad cholesterol (LDL) in your body and increasing good cholesterol (HDL).


Things to keep in mind about peanut butter:

Too much of anything is not suitable for all. In the case of peanut butter, the thing is also the same. If you overeat of any nut butter, it can lead to weight gain rather than loss because this butter is also high in calories.


Keep in mind that the calories in peanut butter are not harmful and helpful for your body, but having too much of it is detrimental to you. You should limit the number of calories in your body for losing weight. So, eat a certain amount of peanut butter that is needed to fuel your body. Numbers can vary according to your body weight and size.


Overall, we can say both peanut and peanut butter are beneficial for the person of all ages. Children should make a habit of eating a peanut every day. Peanut butter also can be the right choice of breakfast for all. To ensure a healthy life, you need to add peanut nutrition to your regular food habit.


Read More

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