Are Peanuts Good for Your Health? Nutritional Benefits Explained

Peanuts are often mistaken for nuts, but botanically classified as legumes, they offer a powerful nutritional profile that supports overall well-being. Despite being calorie-dense, research confirms their role in promoting heart health, aiding weight control, and supplying vital vitamins and minerals.

Nutritional Profile of Peanuts

A single 100g serving of raw peanuts delivers approximately 26g of plant-based protein, 15g of healthy fats—including monounsaturated and polyunsaturated fats—and 8g of dietary fiber. Rich in magnesium, folate, vitamin E, and biotin, peanuts contribute to multiple bodily functions, from energy production to immune support. Their low glycemic index makes them suitable for stable blood sugar management, aligning with current dietary guidelines.

Peanuts and Heart Health

Several studies from 2023–2025 highlight peanuts’ cardiovascular benefits. The high content of unsaturated fats helps lower LDL (