Nutritional Facts
The Peanut Institute
The Peanut Institute is a non-profit organization supporting nutrition research and developing educational programs to encourage healthful lifestyles that include peanuts and peanut products. At About Peanuts, we like to reference the research the Peanut Institute provides as they promote are healthful lifestyles to consumers of all ages. And, as an independent forum, The Peanut Institute is uniquely positioned to work with all segments of the food industry, the research community, academia, consumer organizations, and governmental institutions.
6 Ways Peanuts Can Help Your Heart
If you love peanuts, here’s great news: Peanuts love your heart back. In one study, Harvard researchers tracked the health of more than 210,000 people for up to 32 years. They found that people who ate peanuts at least twice per week had a 15 percent lower risk of getting heart disease compared with those who never or rarely ate nuts. Read more…
Allergy
An allergic reaction is caused by a dysfunction in the immune system. Individuals may experience allergic reactions to foods, insect stings, latex, and a variety of environmental exposures. A food allergy reaction involves the immune system and occurs when a typically safe substance in foods, usually a protein, mistakenly triggers the body’s protective immune response. Reactions can range from mild to severe. The true prevalence of food allergies is not known. Read more…
PEANUTS: A Superfood with Super Powers
This nutrient-rich powerhouse rises to superfood status by delivering superior health benefits in a small serving. ONE OUNCE Serving Approximately 35 peanuts; 7g of protein to feel full and can contribute to lower blood sugar; Healthy fats that help decrease “bad” LDL cholesterol and increase “good” HDL cholesterol; Fiber which can contribute to lower levels of LDL cholesterol; 19 vitamins and minerals many of which fight heart disease; Bioactive compounds shown to help reduce cardiovascular disease and cancer risk, lower inflammation and cholesterol and improve blood flow. Read more…
Consumption of peanuts supports weight loss, lowers blood pressure and improves glucose levels
A recent study from the University of South Australia found daily consumption of lightly salted peanuts twice a day before meals led to weight loss, lowered blood pressure and improved fasting glucose levels. The findings were just published online in the peer-reviewed journal Nutrients on July 20, 2022. Read more…
Peanut Industry Organizations
Nutrition & Allergy: Nutritional Breakdown
Nutritional Breakdown
Are peanuts nutritious? Absolutely!
Understanding peanut allergies is crucial for safety and awareness. Explore essential information on causes, symptoms, and how to manage allergies with care and confidence.
161 calories per ounce
alories are a measure of the amount of energy in a particular item of food or beverage. And exerting energy in direct balance with caloric intake is key to maintaining a healthy weight. Peanuts and peanut butter are nutrient-dense foods which are an important factor in weight management. In just one serving (160 calories of peanuts, or about 190 calories for peanut butter), they provide hard-to-get nutrients such as dietary fiber, potassium, folate, vitamin E, thiamin, and magnesium. Furthermore, there are numerous studies showing that peanuts help manage weight because of their high satiety value, and because consumers don’t tire of their flavor, texture or versatility.
7.3 grams protein per ounce
A one-ounce serving of peanuts—about a handful—is considered a good source of protein based on the United States Department of Agriculture Nutrient Database. Although the nutrition data of peanuts and peanut butter can differ slightly, a serving of each provides 7 grams of high quality, plant-based protein to your diet. Since the protein in peanuts is plant-based, it carries with it additional components promoting positive health benefits like fiber and unique bioactives, unlike animal protein.
4.6 grams carbohydrates per ounce
Carbohydrates (or ‘carbs’) are an important part of a healthy diet; they supply the body with glucose which ultimately supports physical activity and bodily functions. Peanuts can be an ideal factor in this equation, as they are quick to enter the bloodstream and result in energy. But how many carbs are in a serving of peanuts? Well, as peanuts are high in protein, fat and fiber, they are low in carbohydrates – which means they have a low glycemic index. As such, foods containing a low amount of carbohydrates, such as peanuts, are also critical to those trying to lose weight, lower blood sugars and treat certain health conditions.
14 grams fat per ounce
The 2020-2025 Dietary Guidelines for Americans suggest cooking and purchasing products made with oils higher in polyunsaturated and monounsaturated fat rather than butter, shortening, or coconut or palm oils. Luckily, more than 80% of the good fats in peanuts are from heart-healthy unsaturated fats. Scientific studies show that when healthy fats replace bad fats in our diets, it lowers inflammation and risk of cardiovascular disease.
5 miligrams sodium
Peanuts and peanut butter are full of vitamins and minerals that are integral to growth, development, metabolic function, and immunity. There are a variety of micronutrients and bioactives that contribute to the nutritional content of peanuts.
Research has identified numerous types of bioactive compounds in peanuts and their skins that may add health benefits beyond basic nutrition. Peanuts have been touted as a functional food with numerous functional components. These bioactive nutrients have been recognized for containing disease-preventative properties; some are antioxidants, while others are thought to promote longevity. Packaged together with vitamins, minerals, healthy fats, protein, and fiber, peanuts are a complex plant food that promote health with each bite.
Simply put, there are many components of peanut butter and peanuts. Many of these are known as bioactive compounds.
Nutrition & Allergy: Nutritional Benefits
Nutritional Benefits
Benefits for Everybody
No matter your age or weight, peanuts and peanut butter are healthy for you, offer many benefits, and can play an important role in all kinds of diets. Whether they help you lose weight, enhance the nutritional quality of your diet, or prevent the onset of disease, peanuts provide benefits to everyone.
Even those who are malnourished can reach healthy weights when consuming peanut-based foods. And athletes jump to peanuts knowing that their energy supply will be filled with quality nutrients for their metabolism. Adults know peanuts are good for their diet and often snack on them. Are you reaping the benefits that peanuts have to offer? Read more on the health benefits of peanuts on specific groups below.
Peanuts continue to stand out as one of the most versatile foods families can keep in the kitchen because they combine protein, healthy fats, fiber, and important nutrients in a way that works across multiple meals and lifestyles. Parents often look for foods that are filling without being overly processed, and peanuts fit naturally into breakfast routines, school lunches, after-school snacks, and family dinners. Peanut butter on whole grain toast, peanut trail mixes, and peanut-based sauces all provide practical ways to support balanced eating habits without adding unnecessary complexity to meal planning.
Families with active schedules also benefit from how portable and shelf-stable peanut products can be. Busy mornings and long afternoons often lead households toward convenience foods that lack nutritional value, but peanuts offer a more nutrient-dense option that can help maintain energy levels throughout the day. The combination of protein and healthy fats may also help support satiety, helping children and adults feel fuller for longer periods between meals.
Beyond nutrition, peanuts continue to play a strong role in family traditions and shared recipes throughout the Southeast and beyond. Recipes like peanut butter cookies, peanut soups, peanut slaws, and peanut desserts remain connected to generations of home cooking. Families exploring more peanut recipes can browse the Recipes section or learn more through the Nutritional Benefit Peanuts page.
Women often look for foods that support long-term wellness while still fitting into practical daily routines, and peanuts offer several nutritional qualities that align with those goals. Peanuts contain plant-based protein, fiber, folate, magnesium, niacin, and healthy unsaturated fats that can contribute to balanced nutrition across different stages of life. Since many women manage demanding schedules involving careers, caregiving, fitness, and household responsibilities, foods that provide sustained energy and nutritional density become increasingly valuable.
Peanuts can also fit naturally into a variety of eating approaches, including Mediterranean-style diets, higher-protein meal plans, and plant-forward nutrition strategies. Peanut butter paired with fruit, peanuts added to salads, or peanut sauces used in meals can help create satisfying options without relying heavily on highly processed snacks. Their flexibility allows women to incorporate peanuts into meals without major dietary adjustments.
Research surrounding peanuts and heart health has also generated growing interest among health-conscious consumers. The healthy fats and bioactive compounds found in peanuts continue to make them a common topic in nutritional research tied to cardiovascular wellness and overall dietary quality. Readers interested in broader nutritional education can also explore the Nutritional Breakdown page and the Nutrition & Allergy section.
Adults frequently seek foods that support energy, convenience, and long-term wellness without requiring major lifestyle changes. Peanuts remain one of the most practical options because they can fit into breakfast, lunch, dinner, and snack routines while supplying meaningful nutritional value. Their balance of protein, fiber, and healthy fats helps make them more satisfying than many traditional snack foods that rely heavily on refined carbohydrates or added sugars.
Modern work schedules and increasingly fast-paced routines often lead adults toward inconsistent eating habits. Peanuts offer a simple addition that can help create more balanced meals during long workdays, travel, or physically demanding routines. A handful of peanuts, peanut butter with fruit, or peanuts incorporated into salads and grain bowls can help support more stable eating patterns throughout the day.
Adults interested in cooking with peanuts also have access to a wide range of meal ideas that extend far beyond snacks. Peanut-based sauces, soups, baked goods, smoothies, and savory dishes continue to grow in popularity because they combine flavor with nutritional value. Additional meal inspiration can be found throughout the Main Dishes, Soups and Salads, and Lunch Recipes sections.
Children require consistent nutrition to support growth, learning, physical activity, and overall development, and peanuts can serve as an important part of balanced meals and snacks for many households. Peanut butter sandwiches, peanut trail mixes, smoothies, and peanut-based snacks continue to remain common choices because they are convenient, filling, and widely enjoyed by children across many age groups.
Parents often appreciate that peanuts provide protein and healthy fats in a form that is easy to incorporate into school lunches or quick snacks between activities. Since children can experience energy fluctuations throughout the day, foods that help provide longer-lasting fullness may support more consistent eating habits. Peanuts can also pair well with fruits, vegetables, dairy products, and whole grains to create balanced snack combinations.
Educational peanut resources can also help children learn more about agriculture, nutrition, and where food comes from. Families and educators looking for learning materials can explore the Teachers & Education section, along with resources for Grades K–2, Grades 3–5, and Grades 6–8.
As adults age, nutrition often becomes increasingly important for maintaining strength, mobility, heart health, and overall wellness. Peanuts provide several nutrients that may support balanced diets for older adults, including protein, healthy fats, magnesium, niacin, and fiber. Since many seniors focus on maintaining energy and nutritional quality while simplifying meal preparation, peanuts can offer a practical and versatile option.
Peanut butter in particular can be useful because it is easy to incorporate into meals and snacks without requiring extensive preparation. It pairs well with toast, oatmeal, smoothies, fruit, and baked goods while helping increase calorie and protein intake in manageable portions. For seniors with reduced appetites, nutrient-dense foods can play an important role in supporting overall dietary intake.
Peanuts also remain deeply connected to traditional Southern cooking and familiar comfort foods that many older adults have enjoyed throughout their lives. Peanut soups, boiled peanuts, peanut brittle, and regional peanut recipes continue to carry cultural significance across peanut-growing states like Virginia, North Carolina, and South Carolina. Readers can learn more about peanut-growing regions through the Virginia Peanuts, North Carolina Peanuts, and South Carolina Peanuts pages.
Athletes and physically active individuals often require foods that support energy production, muscle recovery, and sustained performance, which helps explain the long-standing popularity of peanuts among active lifestyles. Peanuts contain plant-based protein, healthy fats, and important nutrients that can support demanding physical routines ranging from recreational fitness to competitive sports.
Because peanuts are calorie-dense while still nutrient-rich, they provide athletes with a practical source of energy that travels well and stores easily. Peanut butter smoothies, peanut protein bites, peanut energy bars, and peanut trail mixes remain popular because they can be consumed before workouts, after exercise, or during long training sessions. Their versatility allows athletes to adapt peanut-based foods to different dietary strategies and calorie needs.
Peanuts also appear frequently in recipes designed around active lifestyles and recovery-focused nutrition. Protein balls, overnight oats, smoothie bowls, and peanut-based sauces all continue to gain popularity among athletes looking for balanced fuel options. Additional recipe ideas can be found in the Peanut Energy Bar, Peanut Butter Protein Balls, and Chocolate Peanut Butter Smoothie Bowl pages.
Peanut-based foods have played an important role in nutrition support efforts around the world because peanuts provide concentrated calories, protein, and healthy fats in relatively small servings. For individuals experiencing malnutrition or inconsistent food access, nutrient-dense foods can help support healthier weight gain and improved nutritional intake when incorporated appropriately into broader dietary programs.
Peanut products are also widely used in therapeutic and supplemental nutrition strategies because they are shelf-stable, versatile, and calorie-efficient. Peanut pastes and fortified peanut-based products have been utilized globally in programs designed to help address nutritional deficiencies in vulnerable populations. Their combination of fats, protein, vitamins, and minerals makes peanuts uniquely valuable in these efforts.
Beyond emergency nutrition programs, peanuts continue to offer practical dietary value for individuals simply trying to improve calorie intake with more nutritious food choices. Peanut butter, peanuts added to meals, and protein-rich peanut snacks can help create more balanced eating opportunities while remaining affordable and accessible in many communities. Readers interested in learning more about peanut nutrition and industry education can explore the About Peanuts, Peanuts 101, and The Peanut’s Journey pages.
Nutrition & Allergy: Allergy
Allergy
Benefits for Everybody
When the topic of peanuts comes up, people sometimes wonder about peanut allergies. This article aims to answer common questions about peanut allergies and provide resources for further learning. Continue Reading >
What is the cause of food allergies?
The true prevalence of food allergies is unknown but estimated to be up to 8% in children.
About 90% of food allergy reactions are caused by tree nuts (almonds, walnuts, pecans, cashews, pistachios, etc.), peanuts, milk, eggs, fish, shellfish, wheat, and soy.
Can you be allergic to peanuts but not peanut butter?
No. Allergic reactions are caused by the specific proteins found in peanuts, which are present in both forms.
It seems like more people have peanut allergies, why?
The prevalence of self-reported peanut allergy doubled from 1997 to 2002.
This increase may be a result of better reporting and improved detection of allergies, which should be diagnosed by a physician.
The reported increase in peanut allergy mirrors an overall increase in childhood allergies.
Are all peanut allergies severe?
No, some are mild; however, in those who have severe reactions, ingesting just a trace amount can cause a reaction. Food allergy reactions can be unpredictable.
It is critical to manage peanut allergies, as with any allergy, to avoid severe reactions, such as anaphylaxis.
What is the allergen in peanuts?
The major proteins Ara h 1, Ara h 2, and Ara h 3 are the allergens in peanuts, but at least 7 proteins have been identified as potential allergens.
Smelling the aroma of peanuts cannot cause an allergic reaction.
What about peanut oil?
Highly refined peanut oil is different from peanuts and from “crude” or gourmet peanut oil because it does not contain peanut allergens.
Highly refined peanut oil is purified, refined, bleached, and deodorized, which removes the allergic proteins from the oil.
The majority of peanut oil used by foodservice has been highly refined and processed.
The FDA does not require highly refined peanut to carry a food allergen.
Can I have an allergic reaction to smelling peanuts?
Smelling the aroma of peanuts cannot cause an allergic reaction.
For the latest research and information on managing peanut allergies, please visit peanutallergyfacts.org.
A peanut allergy occurs when a person’s immune system mistakenly recognizes peanut protein as an allergen. The major proteins Ara h 1, Ara h 2, and Ara h 3 are the allergens in peanuts, but at least 7 proteins have been identified as potential allergens. Having any food allergy requires strict avoidance of the food in the diet. Treatment generally includes the avoidance diet and symptom treatment when accidental ingestion occurs. In addition, the FDA has approved oral immunotherapy (OIT), called Palforzia, to treat peanut allergy.
The groundbreaking LEAP Study (2015) found that the introduction of peanuts into an infant’s diet, prior to 11-months old, reduced the prevalence of peanut allergy significantly. As a result of the LEAP study, new guidelines have been released to encourage early introduction of peanut foods. Research has shown that introducing peanut foods early to those infants who are at high risk reduced rates of developing peanut allergies by up to 86%. Implementing early introduction will hopefully reduce the prevalence of peanut allergies for future generations.
With increasing news coverage on peanut allergy in the past few years, there may be a misperception about the actual prevalence of peanut allergy in the U.S. It is thought that 1-2% of Americans have a peanut allergy. Studies show that up to 20% of peanut allergies may be outgrown. However, the true prevalence of food allergies is unknown, since most data is collected through self-report and may not be accurate. Those with a family history of allergy, asthma, or eczema, may be at increased risk.
Both genetic and environmental factors appear to be involved. Having severe eczema and having an existing egg allergy makes children more likely to develop a peanut allergy. Family history of allergy may also be a factor.
An allergic reaction is caused by a dysfunction in the immune system. Individuals may experience allergic reactions to foods, insect venom, latex, and a variety of environmental exposures. A food allergy reaction involves the immune system and occurs when a typically safe substance in foods, usually a protein, unnecessarily, triggers the body’s protective immune response. Reactions can range from mild to severe.
The Centers for Disease Control and Prevention (CDC) reports that children with food allergies are more likely to have asthma or other allergic conditions. Nearly 90% of food allergies are caused by these common foods: tree nuts (almonds, walnuts, pecans, cashews, pistachios, etc.), peanuts, milk, eggs, fish, crustacean shellfish, wheat, and soy.
Fortunately, most allergic reactions are not life-threatening, but any food allergy reaction can be severe and unpredictable. Reactions can range from hives that quickly go away on their own to a reaction called anaphylaxis that may involve the respiratory and cardiovascular system and can be life-threatening. Food allergy reactions can include any organ system. The only recommended treatment for anaphylaxis is epinephrine. Diagnosing a food allergy should be done by a board-certified allergist and may include blood or skin tests based on a known history of reactions after eating a certain food. If a food can be eaten without provoking symptoms, then an individual does not have an allergy to that food. For more information on treating a food allergy reaction, speak with your pediatrician or physician.
How is allergy severity measured?
What is considered a mild allergy? What is considered severe?
What class of allergy is most common?
Reference: During peanut component allergen testing the presence of IgE antibodies specific for potentially allergenic individual proteins, namely Ara h 1, Ara h 2, Ara h 3, Ara h 6, Ara h 8, Ara h 9, and profilin protein Bet v2, are assessed. The determination of the relative amount of IgE antibody to specific peanut components can aid in assessment of the potential strength and type of allergenic response (see table here).
Allergic reactions to peanuts can range from the mild to severe. Symptoms of a mild allergy, for example, could include things like a runny nose, itchiness, and/or nausea. Severe allergies, however, can result in anaphylaxis — a potentially life-threatening reaction that can cause impaired breathing, a drop in blood pressure, swelling of the throat, blue lips, pale skin, dizziness and fainting.
For expectant mothers, limited evidence suggests that eating peanuts during pregnancy may help to reduce the risk of a peanut allergy in the child. The Growing Up Today Study (GUTS) examined 10,907 children whose mothers provided dietary information while they were pregnant and within one year of pregnancy. Peanut allergies were significantly lower in the children of 8059 nonallergic mothers who consumed more peanuts than those who did not. More evidence is needed in this area. Maternal peanut consumption during pregnancy or lactation had no effect on developing allergy in one study, nor did duration of breastfeeding. The American Academy of Pediatrics recommends that pregnant mothers eat a diverse diet and does not recommend avoiding any allergen as a way to prevent food allergies.
In those who are especially sensitive, reactions to peanuts can occur from ingesting just a trace amount. This can cause anxiety, especially for the parents of peanut-allergic children. However, research shows that touching, smelling or just being near peanuts is highly unlikely to cause a severe reaction (Simonte SJ, et al. Relevance of casual contact with peanut butter in children with peanut allergy. J Allergy Clin Immunol. 2003 Jul:112 (1): 180-2.)
Smelling the aroma of peanuts is not the same as inhaling airborne peanut particles that could potentially contain the allergenic protein. The aroma of peanuts comes from volatile compounds that cannot cause an allergic reaction. Also, highly refined peanut oil is not required to carry allergen labeling because the process used to purify the oil removes the protein, thereby making it no longer allergenic.
In one controlled study, 30 children with significant peanut allergy were exposed to peanut butter, which was either pressed on the skin for one minute, or the aroma was inhaled. Reddening or flaring of the skin occurred in about one-third of the children, who had the peanut butter applied to the skin, but none of the children in the study experienced a systemic reaction.
To prevent an allergic reaction it is essential to avoid eating the allergenic food. Here are some tips to minimize the risk of accidental ingestion:
Read labels every time, even if the food has been eaten safely in the past, since manufacturers can change their formulations. Look for a “contains” statement and read the ingredient list, since manufacturers can list allergens in either place.
Plan ahead when dining out or attending a party. Call ahead to talk with restaurant staff, or use a “chef card,” which lists ingredients to avoid and can be found at the Food Allergy Research & Education (FARE) website at https://www.foodallergy.org/resources/food-allergy-chef-cards.
Keep surfaces clean by using common household cleaning agents that have been proven to remove proteins after potential allergens have touched them.
Carry medicine such as epinephrine auto-injectors. Epinephrine is life-saving medication that should be used any time anaphylaxis is suspected. Always call 911 after using epinephrine to treat anaphylaxis as a second reaction may occur and additional medical care could be needed.
Control asthma with proper medical care since asthma is a significant risk factor for death due to anaphylaxis.
Let people know about your allergy by wearing an emergency alert bracelet or necklace identifying the allergy and its severity.
Foodservice professionals should also take special care to minimize the risk of exposure to food allergens for food allergic individuals. Some strategies for reducing exposure to food allergens in the foodservice setting include:
Training staff on handing foods that can cause allergy
Sanitizing equipment and workspaces to avoid cross contamination during food preparation
Posting signs in appropriate areas when foods with allergens are served
Properly labeling any in-house packaged foods that contain allergens
Having a plan for readily accessing emergency medical care.
The science is not clear as to what causes peanut allergy. Both genetic and environmental factors appear to be involved. The groundbreaking LEAP Study (2015) found that the introduction of peanuts into an infant’s diet, prior to 11-months old, reduced the prevalence of peanut allergy significantly. As a result of the LEAP study, new guidelines have been released to encourage early introduction of peanut foods. Research has shown that introducing peanut foods early to those infants who are at high risk reduced rates of developing peanut allergies by up to 86%. Implementing early introduction will hopefully reduce the prevalence of peanut allergies for future generations.