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Peanut
Legume

Peanut

73
Health
ScoreB

Peanuts are nutrient-dense legumes rich in plant-based protein, healthy fats, and fiber, providing sustained energy and supporting cardiovascular and metabolic health.

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Why Peanut scores 73

Nutrient density14
Protein quality12
Fiber content9
Healthy fats6
Bioactive compounds13
Glycemic impact10
Top nutrients

% Daily Value per 1 oz (28 g)

Manganese 20%Biotin 16%Copper 14%Magnesium 12%Pantothenic Acid 9.9%

Nutrition

per_100g

588
Calories
23.2g
Protein
26.5g
Carbs
43.3g
Fat
8g
Fiber

Health benefits

Cardiovascular health and improved lipid profiles

strong evidence

Monounsaturated fats and polyphenols reduce LDL cholesterol oxidation and improve HDL levels, while arginine supports endothelial function and blood flow

Enhanced satiety and weight management support

strong evidence

High protein and fiber content trigger prolonged satiety signals and reduce subsequent caloric intake when consumed as snacks

Antioxidant and anti-inflammatory protection

moderate evidence

Resveratrol, polyphenols, and vitamin E neutralize reactive oxygen species and suppress pro-inflammatory cytokine production

Bone health and mineral metabolism support

moderate evidence

Magnesium, phosphorus, manganese, and copper are essential cofactors in bone mineralization and osteoblast function

Cognitive function and neuroprotection

emerging evidence

Polyphenols and vitamin E cross the blood-brain barrier, reducing neuroinflammation and supporting mitochondrial function in neurons

Pairs well with

  • ·Pair with berries because anthocyanins synergize with peanut polyphenols to enhance total antioxidant capacity
  • ·Combine with whole grains because fiber and complex carbs slow fat digestion, improving lipid metabolism and glycemic stability
  • ·Mix with dark chocolate because both contain polyphenols that have complementary anti-inflammatory and cardiovascular benefits
  • ·Add to leafy greens because vitamin C in greens enhances absorption of iron and copper from peanuts

Practical tips

  • ·Best timing: Peanuts' balanced macronutrient profile (protein, fat, fiber) provides sustained energy without sharp glycemic spikes, making them suitable throughout the day; midday or pre-workout consumption capitalizes on sustained energy release
  • ·Choose raw or dry-roasted peanuts over oil-roasted varieties to minimize oxidized fat intake; verify sodium content if hypertensive
  • ·Store in airtight, cool conditions away from light to prevent rancidity of polyunsaturated fats; refrigerate after opening
  • ·Consume 1 ounce (23 peanuts) as a portion to obtain benefits without excess calories; portion control is critical despite high nutrient density
  • ·Soak or sprouted peanuts reduce phytate content, enhancing mineral bioavailability—prepare 8-12 hours beforehand if possible
  • ·Select organic peanuts when possible to minimize aflatoxin exposure, a fungal contaminant of concern in conventionally grown peanuts

Related foods

Chickpeas (Garbanzo Beans, Bengal Gram)
95
Peanut Flour
95
Soy Flour
95
Chickpea
94
Lupin
94
Broadbeans (Fava Beans)
93

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