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NUTrition Facts

Q: What is a serving size of peanuts?
A: One ounce (28 grams) – which is equivalent to 28 whole peanuts or about a handful.

Q: Aren’t peanuts high in fat?
A: All nuts contain fat. A 1-ounce serving of peanuts has 170 calories: 13 percent from carbohydrates, 29 percent from protein, 58 percent from fat. The majority of the fat is “good” monounsaturated and polyunsaturated fat. A growing body of research shows, but does not prove, that fat (along with fiber and protein) helps you feel full, which may lead you to eat fewer calories in a day (Alper, 2002). Peanuts are naturally trans fat- and cholesterol-free. In fact, the FDA has approved peanuts as part of a heart-healthy eating plan, saying “scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Q: Can I eat peanuts if I have diabetes?
A: Yes. Peanuts and peanut butter score low on the glycemic index (GI) scale, which means they provide a slower energy source to your blood stream and keep insulin levels steadier than foods with high GI scores (Ludwig, 2002).

Q: Should I feel guilty about my midafternoon handful of peanuts?
A: No. Peanuts are a nutrient-rich snack that pack more protein than any other nut. The protein, combined with the folate, niacin, vitamin E, magnesium and 30 other nutrients, makes them a snack choice you can feel good about.

Q: A handful of peanuts keeps me full for hours. Why?
A: Peanuts and peanut butter score low on the glycemic index (GI) scale, which means they provide a slower energy source to your blood-stream and keep insulin levels steadier than foods with high GI scores. As a result, including peanuts and peanut butter in your daily eating plan can be an effective way to help control hunger (Ludwig, 2003).

Q: Do peanuts contain antioxidants?
A: Absolutely. Peanuts have more antioxidants than green tea, broccoli or carrots (USDA, 2007). Antioxidants protect our bodies’ cells from harmful free radicals, and in turn, research has shown, but has not proven, that they may protect us from many diseases such as cancer, cardiovascular disease, immune dysfunctions and cognitive problems associated with aging (Blumhoff, 2006).

Q: I’m trying to lose weight, but I don’t want to cut out peanuts or peanut butter. Can I still eat them?
A:  There’s no reason to cut peanuts or peanut butter out of your weight loss plan. In fact, when portioned right and as part of a healthy diet, they can help you feel fuller longer in order to maintain a healthy weight. (McMannus, 2001).