Peanut
Peanuts are nutrient-dense legumes rich in plant-based protein, healthy fats, and fiber, providing sustained energy and supporting cardiovascular and metabolic health.
Variants (4)
Nutrition · per ~28 g serving · ≈ ⅛ cup cooked
- Manganese0.47 mg20% DV
- Copper0.13 mg14% DV
- Magnesium50.3 mg12% DV
- Selenium5.0 mcg9% DV
- Phosphorus106.5 mg9% DV
- Zinc0.78 mg7% DV
- Potassium178.0 mg4% DV
- Iron0.44 mg2% DV
- Calcium13.8 mg1% DV
- Sodium0.42 mg<1% DV
- Resveratrol~0.28 mg
- Polyphenols~42 mg
Score · 80/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese73% DV
- Copper51% DV
- Magnesium43% DV
- Selenium32% DV
- Phosphorus30% DV
Overview
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.
Health Benefits (5)
- Cardiovascular health and improved lipid profilesstrongMonounsaturated fats and polyphenols reduce LDL cholesterol oxidation and improve HDL levels, while arginine supports endothelial function and blood flow
- Enhanced satiety and weight management supportstrongHigh protein and fiber content trigger prolonged satiety signals and reduce subsequent caloric intake when consumed as snacks
- Antioxidant and anti-inflammatory protectionmoderateResveratrol, polyphenols, and vitamin E neutralize reactive oxygen species and suppress pro-inflammatory cytokine production
- Bone health and mineral metabolism supportmoderateMagnesium, phosphorus, manganese, and copper are essential cofactors in bone mineralization and osteoblast function
- Cognitive function and neuroprotectionemergingPolyphenols and vitamin E cross the blood-brain barrier, reducing neuroinflammation and supporting mitochondrial function in neurons
Food Pairings
- ·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
- ·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
Optimal 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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
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.
What people ask about peanut
What is peanut?
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.
Is peanut healthy?
Peanut scores 80/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is peanut high in protein?
Not particularly. A 28 g serving provides about 6.5 g of protein (~13% of the 50 g daily value).
Is peanut high in fiber?
Not really. A 28 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in peanut?
In a 28 g serving, peanut is highest in Manganese (~20% DV), Copper (~14% DV), Magnesium (~12% DV).
Is peanut keto-friendly?
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).
When is the best time to eat peanut?
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
How much peanut should I eat?
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.
What pairs well with peanut?
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.
Supplements that mirror Peanut's nutrient profile
Encyclopedia entries that supply the same signature nutrients peanut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Peanut
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.