With a market value exceeding $90 billion, peanuts rank among the top nuts worldwide. Their rich, nutty taste is enhanced through roasting, making them highly favored. According to Abbie McLellan, a clinical dietitian with Stanford Health Care, peanuts are appreciated not only for their flavor but also for their adaptability; they can be enjoyed in various ways such as raw, roasted, fried, or boiled. This versatility, coupled with their distinctive taste, has led to peanuts being featured in numerous recipes ranging from baked goods to soups, salads, Asian cuisine, candies, and of course, peanut butter and peanut oil.

Peanuts are more beneficial than you might think. Here’s the scoop—while still steering clear of overindulgence.

What are peanuts?

Although peanuts are technically classified as legumes, they are treated as nuts in cooking contexts. They thrive in tropical and subtropical areas, with China, India, and Nigeria being the leading producers globally. The United States contributes over 6 billion pounds of peanuts annually, accounting for about 5% of the world’s supply, with Georgia being the main production state.

According to McLellan, peanuts grow underground and are typically harvested in the fall, roughly four to five months post-planting.

The National Peanut Board notes that peanuts gained popularity in the late 1800s when they were sold at baseball games and by vendors at P.T. Barnum’s circus. Today, they remain a common snack at sporting events and circus shows across the country, often offered as complimentary items in restaurants and fast-food outlets like Texas Roadhouse and Five Guys.

Are peanuts good for you?

Regardless of how you enjoy them, peanuts come with numerous health advantages. Per the U.S. Department of Agriculture, just one cup of raw peanuts provides nearly 7 milligrams of iron, 134 milligrams of calcium, 245 milligrams of magnesium, 549 milligrams of phosphorus, and an impressive 1,030 milligrams of potassium. They are also rich in selenium, zinc, folate, and vitamin E. Such nutrients contribute to maintaining a robust immune system and promoting healthy skin, eyes, bones, and heart.

“In addition to their essential vitamins and minerals, peanuts’ health benefits also stem from the extensive array of phytochemicals they contain,” explains Katherine Tallmadge, an author and registered dietitian at Personalized Nutrition. Phytochemicals are compounds that help guard against chronic diseases.

Additionally, one cup of peanuts delivers over 37 grams of protein, which is essential for energy as well as muscle maintenance, repair, and growth. This same serving also includes more than 12 grams of dietary fiber, crucial for digestive health and stabilizing blood sugar levels.

Peanuts are the top nut source for niacin at 17 milligrams per cup. This B vitamin supports digestion and the nervous system and has been linked to reduced arthritis pain.

“Peanuts are also a great source of healthy unsaturated fats, including omega-3 and omega-9 fatty acids, which are beneficial for heart health,” McLellan notes. “They further provide coenzyme Q10—a potent antioxidant that helps protect the heart,” adds Tallmadge.

Are there any downsides to eating peanuts?

Even with an abundance of benefits, moderation is key when it comes to peanut consumption. For instance, a cup of peanuts contains over 800 calories and 72 grams of fat, which can be problematic for those managing their weight if consumed in large amounts.

Tallmadge also points out that many nuts may be risky for those with allergies; “peanut allergies can be extremely serious.” Additionally, various peanut types might include unhealthy added ingredients. For example, “consuming salted peanuts could quickly lead to exceeding the daily recommended sodium intake,” McLellan warns.

However, if you keep these factors in mind, peanuts can still be a “delicious and healthy snack option,” explains Tallmadge. “Given their outstanding nutritional profile and benefits, there are many ways we can incorporate peanuts into our diets.”