Peanuts, often enjoyed as a versatile snack or ingredient, are more than just a delicious treat. These nutrient-rich legumes provide a variety of health advantages, making them a smart addition to any balanced diet.

Whether you want to improve heart health, support muscle growth, or maintain stable blood sugar, the benefits of peanuts are both diverse and impactful.

In this article, we highlight 7 key benefits of peanuts, explore their nutritional profile, and discuss the unique advantages they offer for both men and women.

7 Benefits of Peanuts

The benefits of peanuts cover many aspects of health, thanks to their rich nutrient content. Here are 7 simple reasons to include peanuts in your diet:

1. Supports Heart Health: Peanuts are packed with healthy fats, especially monounsaturated and polyunsaturated fats like oleic acid. These help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Studies show that eating peanuts regularly may reduce the risk of heart disease by up to 15%. Antioxidants such as resveratrol, along with fiber, also help reduce inflammation and prevent blood clots, supporting long-term heart health.

1. High-Quality Protein Source: Peanuts provide about 25.8 grams of protein per 100 grams, making them an excellent plant-based protein source. They help with muscle repair and growth, ideal for active people or anyone wanting to maintain muscle mass with age. Their protein content is comparable to many animal-based foods, making peanuts a versatile and cost-effective option.

2. Stabilizes Blood Sugar Levels: One of the notable benefits of peanuts is their low glycemic index (GI) of 23, which means they raise blood sugar slowly and help maintain steady energy. This is especially helpful for people managing diabetes or avoiding energy crashes. The combination of protein, fiber, and healthy fats further supports stable blood glucose.

3. Aids in Weight Management: Even though peanuts are calorie-dense, they can help control weight when eaten in moderation. Their high protein (25.8 g per 100 g) and fiber (8.5 g per 100 g) content help you feel full longer, reducing the chance of overeating. Among the benefits of peanuts, aiding weight management is significant—studies show that incorporating peanuts into a balanced diet does not contribute to weight gain and may even help curb hunger.

4. Provides Antioxidant Protection: Peanuts are rich in antioxidants like resveratrol and p-coumaric acid, which fight oxidative stress linked to chronic diseases such as cancer, heart disease, and Alzheimer’s. Many antioxidants are concentrated in peanut skins and may help reduce the risk of certain cancers, including gastric noncardia adenocarcinoma, offering long-term protective benefits.

5. Strengthens Bones and Muscles: Peanuts provide magnesium (168 mg per 100 g) and phosphorus, essential for strong bones and healthy muscles. These minerals support skeletal strength and help maintain muscle performance, making peanuts a great choice for active people or those concerned about age-related bone loss.

6. Improves Brain Health and Energy: The niacin (12 mg per 100 g) and folate (240 μg per 100 g) in peanuts support brain function and energy production. Niacin aids cognitive performance, while folate is important for neurological health, especially during pregnancy. Enhancing brain health and energy is among the key benefits of peanuts, making them a smart snack for busy days.

What’s the Nutritional Breakdown of Peanuts?

Wondering about the protein and nutrient content of 100 grams of peanuts? A 100-gram serving provides approximately 567 calories, 25.8 grams of protein, 49grams of fat (primarily monounsaturated and polyunsaturated), 8 grams of carbohydrates, and 8.5 grams of fiber. Peanuts are also rich in essential nutrients such as vitamin E, niacin, folate, magnesium, potassium, and iron. These nutrients contribute to the key benefits of peanuts, making them a well-rounded choice for daily nutrition 

Are There Any Risks to Eating Peanuts?

While the benefits of peanuts are many, moderation is important due to their calorie density (567 kcal per 100 g). Overeating peanuts could contribute to weight gain, especially when combined with a high-calorie diet. People with peanut allergies should avoid them completely, as reactions can be severe. Those prone to kidney stones may need to limit their intake because of oxalates in peanuts. Choosing unsalted or lightly salted peanuts helps prevent excessive sodium intake, which can affect heart health.

Top 5 High-Protein Peanut Snacks from Dovember

Dovember’s curated selection of high-protein, sugar-free peanut-based snacks, sourced from trusted brands like Riddle, offers a delicious way to enjoy the benefits of peanuts. Packed with protein, healthy fats, and fiber, these snacks are perfect for active lifestyles or a quick nutritional boost. Here are 5 standout peanut snacks available through Dovember:

1. Riddle Peanut Butter Cups with No Added Sugar (50g)

grams of fat (primarily monounsaturated and polyunsaturated), 8 grams of carbohydrates, and 8.5 grams of fiber. Peanuts are also rich in essential nutrients such as vitamin E, niacin, folate, magnesium, potassium, and iron. These nutrients contribute to the key benefits of peanuts, making them a well-rounded choice for daily nutrition.

These sugar-free cups combine creamy peanut butter with a milk chocolate coating, delivering 7g of high-protein goodness per serving. Topped with whole peanuts, they’re a guilt-free indulgence for a post-workout snack or sweet treat.

1. Riddle Peanut Butter Wafer Sticks

Crispy wafer sticks filled with velvety peanut butter and coated in milk chocolate, these high-protein snacks provide 5.4g of protein per serving. A sugar-free option, they’re ideal for on-the-go snacking with rich flavor and nutrition.

2. Riddle Peanut Butter Wafer Cups (50g)

These high-protein wafer cups feature creamy peanut butter, crispy wafers, and caramelized peanuts, dipped in milk chocolate. Each 50g pack delivers 7g of protein, making it a sugar-free choice for a mid-day boost or dessert.

3. Riddle Peanut Butter Wafer with Bitter Cream

A unique sugar-free snack combining peanut butter with a hint of bitter cream, wrapped in crispy wafers and milk chocolate. With high-protein content, it’s perfect for those seeking a bold flavor with peanut nutrition.

4. Riddle Peanut Butter with Wafer (45g)

These light, crispy wafers filled with velvety peanut butter and coated in chocolate offer a high-protein boost. A sugar-free treat, they’re ideal for travel or a quick snack with premium peanut flavor.

Dovember selects these high-protein, sugar-free peanut snacks to ensure you enjoy the benefits of peanuts in every bite. Explore them on our website or app to fuel your day with delicious nutrition!

3 Common Questions About Peanuts

Q1: What are the main benefits of peanuts for men?

Peanuts are especially beneficial for men. Their high protein content (25.8 g per 100 g) supports muscle repair and growth, making them an excellent post-workout snack for athletes or fitness enthusiasts. The heart-healthy fats and antioxidants in peanuts may reduce the risk of cardiovascular disease, a major health concern for men. Additionally, arginine, an amino acid in peanuts, supports healthy blood flow, which may improve physical performance. 

Q2: What are the main benefits of peanuts for women?

Peanuts offer significant benefits for women as well. The folate content (240 μg per 100 g) is important for women of childbearing age, supporting fetal development and reducing the risk of birth defects during pregnancy. Peanuts’ low glycemic index and healthy fats help stabilize blood sugar, which is helpful for women managing energy levels or diabetes risk. Research also suggests that regular peanut consumption may lower the risk of gallstones, a condition more common in women. 

Q3: Can eating peanuts help with weight management?

Yes, peanuts can support weight management when consumed in moderation. Their 25.8 grams of protein and 8.5 grams of fiber per 100 grams promote satiety, helping you feel full longer and reducing the urge to overeat. Studies show that including peanuts in a balanced diet doesn’t lead to weight gain and may even aid weight loss by curbing hunger, despite their calorie density (567 kcal per 100 g). Opt for unsalted peanuts to maximize benefits.

Conclusion

Peanuts offer impressive health benefits, including heart health, muscle support, and stable blood sugar, with 25.8g of protein per 100g. Perfect for men and women, they’re a nutritious addition to any diet when consumed in moderation. You can savor these benefits through Dovember’s sugar-free, high-protein peanut snacks, like peanut butter cups or wafers. Visit Dovmber’s website or download our app to enjoy these delicious, nutrient-packed treats and fuel your healthy lifestyle!