Are peanuts good for you? (2024)

Nuts are often recommended as part of a balanced diet but they can be expensive, except for peanuts. Are they as good as other nuts?

Victoria Taylor, Senior Dietitian at the BHF, says:

Yes, peanuts are as good as other nuts.

What’s different about peanuts is that they grow under the ground, not on trees like other nuts.

They come from the same family as peas and beans, so are technically legumes. They are similar to tree nuts from a nutrition perspective and higher in fatthan other legumes.

Are peanuts good for you?

Peanuts are high in unsaturated fat, mostly monounsaturated fat (the type that is also in olive and rapeseed oil).

This means they’re high in calories. But they’re also a source of fibre, protein and a range of vitamins and minerals.

To avoid too many calories, which can cause weight gain, keep an eye on your portion size.

It’s easy to get tempted to eat more nuts than you planned, so take a small handful (around 30g/1oz), from a bag to have as a snack and put the rest away.

Or you can use them to add protein to dishes such as vegetable stir fries and salads.

Unfortunately, the cheapest peanuts are often salted, dry roasted or coated. The saltin these will undo the health benefits of the nuts.

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Published December 2022