Benefits of Groundnuts

Peanuts (Arachis hypogaea), known as groundnut, earthnuts, monkey nut, and goobers. They are similar in taste and nutritious food like walnuts and almonds. Even it would not be wrong to say that the benefits of peanuts are not less than almonds in any way.

Surprisingly, despite the name nut, peanuts are not related to the nut family, it is a legume originating in South America. Like legumes, they are related to green peas, beans, lentils, lentils, and soy.

All over the world, peanuts are rarely eaten raw. Instead, they are consumed boiled, soaked, fried, or roasted, or in the form of peanut butter. Other products made from peanuts include groundnut oil, peanut butter, peanut flour, and peanut protein.

Thanks to flavor, vitamins, protein, fat and high oil content, a variety of healthy nutrients boast an impressive nutritional profile. Studies reveal that peanuts are linked to a reduction the cardiovascular disease and weight loss.

keep reading to know more about, are peanuts good for you?

Peanut nutrition facts

They are low in carbs and rich in high-quality protein and nutrients.

Groundnut Nutrition Per 100 grams:

Nutrient contentPer 100 grams
Water6. 5 g
Carbs16.13 g
Protein25.80 g
Total fat49.24 g (Saturated – 6.28 grams,
Monounsaturated – 24.43 grams,
Polyunsaturated – 15.56 grams)
Dietary Fiber8. 5 g
Folates240 micrograms
Niacin12.066 mg
Pantothenic Acid1. 767 mg
Pyridoxine0. 348 mg
Riboflavin0.135 mg
Thiamine0. 640 mg
Vitamin E8. 33 mg
sodium18 mg
Potassium705 mg
Calcium92 mg
 Copper1.144 mg
Iron4.58 mg
Magnesium168 mg
Manganese1. 934 mg
Phosphorus 76 mg

Proteins in peanuts

Peanuts are an exceptional powerhouse of plant-based protein.

Protein is essential for the health of our cells, it helps the cells of our body to grow continuously. Along with this, it also repairs the damaged cells.

100 grams of peanuts can provide 26 grams of protein, which is 25-30% of its total calories. The most abundant protein is available is arachin and conarachin. However, there is also a possibility of an allergy to peanut protein. (study) (study)

Peanuts rich in antioxidants

Peanuts are high in antioxidant polyphenols, primarily p-coumaric acid and a compound called oleic acid, which not only protect the heart but also inhibit the production of harmful substances. (study)

Fat in peanuts

In fact, peanuts are high in mono- and polyunsaturated fatty acids, a large portion of the peanut crop often used to make peanut oil.

Peanuts vitamins and minerals

Peanuts provide essential vitamins and minerals to the body.

Peanut is a good source of minerals like magnesium, phosphorous, potassium, zinc, calcium, sodium, and Vitamin E, vitamin B3 (Niacin), vitamin B9 or folic acid, and vitamin B1 or Thiamine, etc.

What are the benefits of peanuts?

Here are some amazing benefits of groundnut for health.

Promotes Heart Health

Peanuts contain monounsaturated fatty acids, plant proteins, magnesium, potassium, copper, oleic acid, fiber, arginine, and many bioactive substances, which can lower blood pressure, lower blood cholesterol levels, and strengthen the heart. can keep healthy.

Additionally, peanuts contain an antioxidant called resveratrol, which can reduce the risk of cardiovascular diseases. (study)

Helps in Weight Loss

Despite being high in fat and calories, consuming peanuts can help in maintaining a healthy weight.

In fact, observational studies have shown that a variety of factors make peanuts a weight loss-friendly food:

Promotes Fertility

The folic acid content in peanuts has been shown to reduce the risk of babies being born with serious neurological disorders or neural tube defects.

Boost Energy

Peanuts can be called a power pack of energy because only a small amount of it can get enough energy. It contains about 50 percent healthy fat, which can provide more calories than any traditional food item.

Gallstone prevention

Consuming other nuts, including peanuts, can reduce the risk of gallstones. Peanuts contain many healthy ingredients, which can reduce the risk of gallstones.

Lowering the cholesterol level

Peanuts and its products may be beneficial for heart health compared to a low-fat diet.

According to research, it contains high monounsaturated fats, which can lower total body cholesterol and bad cholesterol (LDL). Research has also found that peanuts can work to maintain good cholesterol (HDL).

How to Eat Peanut

There are many ways to use peanuts, out of which you can choose your favorite way and include peanuts in the diet.

Peanuts can be eaten boiled. Boiling increases the antioxidant capacity of peanuts. At the same time, antioxidants can be helpful in protecting the body from free radicals and oxidative stress. Research says that soaked and sprouted peanuts have increased flavonoid and antioxidant capacity, so they can be considered better for human use.

Roasted peanuts are a popular snack and roasted peanuts can be consumed as a snack, with a mixture or in many other ways.

Peanut flour is also used as a gluten-free solution. This flour is used for making sweets or in bakeries.

In today’s time, peanut butter is becoming very famous. Its butter is easily available in the market and supermarket, it can also be made at home.

Peanuts can be included in the ketogenic diet.

Most importantly, the consumption of peanuts can cause allergies. People who are allergic to peanuts and peanut products are advised to avoid its use.


Peanuts are good sources of plant-based protein as well rich in fiber, vitamins, minerals, and other plant compounds.

The benefits of Peanuts a part of a weight loss and keto diet as well. They can be reduce risk of the heart disease and and maintenance of body tissues. They are linked to a reduce the LDL and gallstones.


Dec 25, 2023
What Is The Ayurvedic Diet And How Does It Work?

The Ayurvedic diet is deeply rooted in Ayurvedic medicine, an ancient holistic healing system originating from India. It emphasizes the[...]

Dec 07, 2023
Anti-Inflammatory Foods: Foods That Combat Inflammation

Studies suggest that Anti-Inflammatory foods like fruits, vegetables, nuts, seeds, olive oil, dark chocolate, and whole grains can help reduce[...]

Dec 01, 2023
High-Fat Foods: Nutrient-Rich Fat Sources You Should Embrace

Healthy high-fat foods are a crucial macronutrient with multifaceted roles in maintaining our health. They serve various essential functions, from[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional