March is National Peanut Month!
Fun fact….peanuts are not technically a nut, but rather a legume! The main difference is that peanuts grow underground rather than on a tree. Nutritionally speaking, peanuts are similar to other nuts. This beloved food is a staple in many households and for good reason!
Peanuts are Nutritious
Peanuts contain protein, fiber, healthy fats, and vitamins and minerals. Peanuts also contain antioxidants and can support heart health by helping to lower bad cholesterol levels. Because they are an affordable and nutrient-dense food, peanuts play an important role in nutrition across the globe.
The recommended serving size for peanuts is 1 ounce. One serving of peanuts provides:
- 160 calories
- 3 grams of protein
- 14 grams of fat
- 4 grams of fiber
- 6 grams of carbohydrates
Peanuts are high in calories and fat, so make sure you watch those portion sizes! Although rich in calories and fat, research has shown that peanuts may help maintain a healthy weight. This may be partly due to its fiber and protein content, which helps keep you feeling full.
When purchasing peanuts, select plain unsalted for the greatest health benefit, and when purchasing peanut butter, select natural peanut with no added sugar or oils. These added sugars and oils act as an emulsifier, meaning they keep the peanut oil mixed with the peanut solids. It is okay, though, if the oil separates from the solids! Give it a stir and store it in the refrigerator and your heart and health will thank you.
Peanuts Aren’t for Everyone
Peanut allergy is one of the nine most common food allergies, affecting approximately 1-2% of the U.S. population. Peanut allergy typically starts in childhood and continues throughout life. Interestingly, approximately 20% of individuals may outgrow their peanut allergy over time. Some people may only be mildly allergic with minor reactions, while others may be severely allergic with life-threatening anaphylactic shock.
For many years it was thought that avoiding peanuts in the first years of life would prevent peanut allergies. However, research has evolved and now shows that some food allergies can be prevented by giving small amounts of common food allergens, such as peanuts, to babies aged 4 months or older. It is important to speak with your healthcare provider first before introducing peanuts to your infant.
Enjoy Peanuts All Month Long
So how can you celebrate this month?
Try a new peanut recipe like our Chili Lime Roasted Peanuts, make homemade peanut butter, or enjoy a classic peanut butter cookie. Or spark a debate and talk about peanut butter and jelly sandwiches! What is the best jelly flavor, how do you cut the sandwich, and what is the perfect ratio of jelly to peanut butter.
Chelsea Reinberg, Nutrition, Food Safety and Health Agent, March 2025