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1. The Taste and Nutrition of Peanuts
2. The Fat Content of Peanuts
3. Peanut Links

Great Taste and Nutrition

1. Peanuts and peanut butter are among America's most popular foods. American's consume more than 6 pounds of peanuts and peanut products each year.
2. Peanuts and peanut butter are protein powerhouses providing over 10% of the U.S. recommended daily intake (RDI) per 1 ounce serving of peanuts or 2 tablespoons of peanut butter.
3. Peanuts and peanut butter are less expensive sources of protein than many other foods (such as cheese, bologna and hamburgers). Peanut products are especially popular with vegetarians and people who would like to reduce their consumption of red meat.
4. Peanuts and peanut butter are good sources of many essential vitamins and minerals.
5. Peanuts and peanut butter contain fiber, offering about as much as ½ cup of broccoli. Fiber reduces the risk of some types of cancer, helps control blood sugar levels and may help reduce the level of cholesterol in your blood. Fiber also increases your sense of "fullness" which is important when dieting.
6. Peanuts are a naturally low sodium food.
7. Peanuts and peanut butter contain mostly unsaturated fat, which has been shown to lower LDL-cholesterol levels in your blood. In fact, recent studies indicate that frequent consumption of peanuts and nuts, as part of a healthy diet, may actually lower the risk of heart attack.
8. Peanuts are naturally cholesterol-free, an added value for health conscious consumers.
9. Peanuts and peanut butter are a good source of folic acid. Recent studies have shown that when women get sufficient amounts folic acid (a B vitamin) during the earliest weeks of pregnancy, it can prevent 50-80% of neural tube defects.

Peanuts and peanut butter contain mostly unsaturated fat

• Fat, the most concentrated source of energy in your diet, is a vital nutrient. It provides essential fatty acids, carries fat soluble vitamins such as A, D and E and helps maintain healthy skin.
• There are two main types of fat:
  • Saturated
  • Unsaturated
• Saturated fat is the culprit that can raise the cholesterol level in your blood. This type of fat is found mainly in animal foods such as meats and whole milk and cheeses. The American Health Association recommends that saturated fat intake would be less than 10% of the total daily intake of calories. Peanuts and peanut butter contain about 2.5 grams of saturated fat per 1 ounce serving.
• Unsaturated fat, found in plant foods, is the type of fat that, when used to replace saturated fat in the diet, can help lower LDL-cholesterol levels (the bad type of cholesterol). Peanuts contain both monounsaturated and poly-unsaturated fat. Nearly 80% of the fat contained in peanuts and peanut butter is unsaturated.
• Peanuts actually have less total fat than most other nuts, and peanut butter has about the same as many other lunch foods.
• Because peanuts and peanut butter are so versatile, good tasting and nutritious, they are included in many medically endorsed weight loss and diabetic diets.

Visit the Peanuts comic strip website

Visit the Peanuts Institute website

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