Listonic Logo

Product HUB

Product Hub

Categories

Home

Nuts and seeds

Peanuts

Peanuts — Nutrients, Health Benefits, And Shopping Tips

Peanuts photo

Listonic Team

September 4, 2024

Peanuts are a nutrient-dense snack that offer a good source of protein and healthy fats. Learn how to select the freshest peanuts, discover the best storage methods to keep them crunchy, and explore nutritional facts and tips for enjoying them in a healthy way.
Add to shopping list
Plus icon

Peanuts nutrients

Check the detailed nutritional values of peanuts, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 567 kcal

Nutrition per: 100 g% Daily Value*
Carbs16 g5.82%
Fiber9 g32.14%
Sugars5 g10%
Glycemic Index14 -
Protein26 g52%
Sodium18 mg0.78%
Total Fat49 g62.82%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes peanuts stand out:

26 g

💪 High Protein Content

9 g

🥔 Good Fiber Content

Peanuts facts & tips

😋
Peanuts are technically legumes, not nuts, and are used in a variety of culinary applications, from snacks to peanut butter.
📦
Store peanuts in an airtight container in a cool, dry place for up to a month. For longer storage, refrigerate or freeze them to maintain freshness and prevent them from becoming rancid, and use within six months to a year.

Health benefits

See how peanuts, a good source of protein and essential nutrients, can be a healthy snack that supports overall well-being when enjoyed in moderation.
  • High in protein, essential for muscle growth and repair.
  • Rich in healthy fats, particularly monounsaturated fats, which support heart health.
  • Contains fiber, promoting digestive health and regular bowel movements.
  • Rich in vitamins and minerals such as Vitamin E, magnesium, and folate, supporting overall health.
  • May help regulate blood sugar levels and support weight management by promoting satiety.

Health risks

Familiarize yourself with the risks associated with peanuts.
  • High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
  • High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack or ingredient in calorie-dense foods.
  • Risk of allergic reactions in individuals with peanut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
  • Potential for contamination with aflatoxins, a type of toxin produced by certain molds that can grow on peanuts, posing a risk of liver damage or cancer if consumed in large amounts over time.
Conversion widget image

Add peanuts to your digital grocery list!

How to choose peanuts

Whole peanuts should be uniform in size and have a fresh, clean smell. They should be free from any visible mold or excess salt. The shells should be intact and not split, which helps ensure the nuts inside are protected and fresh.

Do not purchase peanuts that have a musty smell or appear damp or shriveled, as these conditions can indicate poor storage or age. Peanuts with discoloration or mold should also be avoided, as they could be harmful if consumed.

How to choose peanuts
Add peanuts to shopping list
Plus icon

How to store peanuts

Peanuts should be stored in an airtight container in a cool, dry place to maintain their freshness. Refrigeration can extend their shelf life up to six months. Properly stored, peanuts remain crunchy and flavorful.

Exposure to air and light can cause peanuts to go rancid. Avoid storing them near heat sources or in open containers. Keeping them in a dark, cool cupboard or in the refrigerator ensures they retain their quality and nutritional value. Regularly checking for any signs of spoilage is advisable.

✅ Extra Tip

For long-term storage, consider freezing peanuts in an airtight container; this method preserves their crunch and flavor for up to a year.

How long do they last?

Peanuts can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, peanuts can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.

What to do with leftovers?

Leftover peanuts can be used in a variety of sweet and savory dishes. Chop them and add to salads, stir-fries, or grain bowls for a crunchy texture and nutty flavor, or mix them into baked goods like cookies, brownies, or muffins. Peanuts are also great when used as a topping for ice cream, yogurt, or oatmeal.

Use peanuts in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade peanut butter to spread on toast or use in recipes. If you have a lot of peanuts, consider making a batch of candied peanuts by coating them in sugar and spices, then baking until caramelized. Peanuts can also be added to Asian-inspired sauces for noodles or vegetables, or used as a crust for meats or fish. For a quick snack, enjoy peanuts on their own, roasted and lightly salted, or mix them into a smoothie for added texture and flavor.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

Discover products from other categories