Peanuts are one of the world’s most popular snacks, but they offer much more than a convenient bite. Although commonly considered nuts, peanuts are actually legumes, related to beans and lentils. They are packed with protein, healthy unsaturated fats, fiber, vitamins, minerals, and antioxidants. A small 1-ounce (28-gram) serving provides roughly 160–170 calories, 7 grams of protein, 14 grams of fat, and several important nutrients, including vitamin E, magnesium, folate, and niacin.

Eating peanuts as part of a balanced diet may support heart health because they contain mostly monounsaturated and polyunsaturated fats. They also provide magnesium, vitamin E, plant sterols, and arginine, which plays a role in normal blood vessel function. The combination of protein, healthy fats, and fiber can also help you feel full for longer, potentially reducing hunger between meals when peanuts are eaten in appropriate portions.

Peanuts may also have a relatively low impact on blood sugar because they contain few carbohydrates. When eaten alongside carbohydrate-rich foods, their protein, fat, and fiber may help slow digestion. They also contain antioxidants such as vitamin E, resveratrol, and phenolic compounds, which help protect cells from oxidative stress. Their protein content can contribute to muscle maintenance and repair, while nutrients such as magnesium, copper, folate, phosphorus, and niacin support various normal functions throughout the body.

One of the easiest things about peanuts is how versatile they are. They can be eaten as a snack, added to salads, oatmeal, yogurt, stir-fries, or homemade trail mix, or turned into peanut butter. For a healthier everyday choice, unsalted or dry-roasted varieties can help limit added sodium. However, peanuts are calorie-dense, so portion size matters, and anyone with a peanut allergy should avoid them completely.