scored 73/100
Peanuts are nutrient-dense legumes rich in plant-based protein, healthy fats, and fiber, providing sustained energy and supporting cardiovascular and metabolic health.
5.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 73.
Despite their name, peanuts are legumes native to South America and now cultivated globally. They deliver approximately 23g of protein per 100g, making them an excellent plant-based protein source, alongside 43g of fat—primarily monounsaturated and polyunsaturated varieties linked to cardiovascular protection. The fiber content (8g per 100g) supports gut health and glycemic control. Peanuts are particularly rich in resveratrol, polyphenols, and vitamin E, compounds with antioxidant and anti-inflammatory properties. The mineral profile—including magnesium, manganese, copper, and selenium—supports bone metabolism, mitochondrial function, and antioxidant defense. Research consistently shows that moderate peanut consumption is associated with improved lipid profiles, reduced cardiovascular mortality, and better weight management despite their caloric density. The polyphenol content may have neuroprotective properties, supporting cognitive longevity. Peanuts' combination of satiety-promoting nutrients (protein and fiber) and favorable fatty acid ratios makes them a longevity-supportive food when consumed in appropriate portions.
Monounsaturated fats and polyphenols reduce LDL cholesterol oxidation and improve HDL levels, while arginine supports endothelial function and blood flow
High protein and fiber content trigger prolonged satiety signals and reduce subsequent caloric intake when consumed as snacks
Resveratrol, polyphenols, and vitamin E neutralize reactive oxygen species and suppress pro-inflammatory cytokine production
Magnesium, phosphorus, manganese, and copper are essential cofactors in bone mineralization and osteoblast function
Polyphenols and vitamin E cross the blood-brain barrier, reducing neuroinflammation and supporting mitochondrial function in neurons
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
Breaks a fast
Pre-workout consumption (30-60 minutes prior) leverages amino acids and sustained energy; however, high fat content may delay gastric emptying if consumed immediately before intense exercise
Per 100 g of the default form. Bars show how much higher or lower peanut is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Peanut is classified as a legume. Peanuts are nutrient-dense legumes rich in plant-based protein, healthy fats, and fiber, providing sustained energy and supporting cardiovascular and metabolic health.
Peanut scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Biotin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 6.5 g of protein (~13% of the 50 g daily value).
Not really. A 28 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
In a 28 g serving, peanut is highest in Manganese (~20% DV), Biotin (~16% DV), Copper (~14% DV), Magnesium (~12% DV).
Sometimes — it depends on your daily carb budget. A 28 g serving has about 5.2 g of net carbs (7.4 g total minus 2.2 g fiber).
Best any time of day. 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
A typical serving is around 28 g (~165 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating peanut alongside several other legume sources.
Peanut pairs nicely 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.
Encyclopedia entries that supply the same signature nutrients peanut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients peanutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.