Peanut Health and Nutrition

healthy peanut butter breakfastWhen it comes to nutrition, the peanut packs a powerful punch. Just one serving (50 grams of peanuts or 1 tbsp/15 mL of peanut butter) is chock full of protein, fibre, healthy fats and essential vitamins and minerals recommended daily in Canada’s Food Guide. On top of that, recent research shows that eating peanuts in moderation can help to keep your heart healthy. They contain oleic acid, a heart-healthy source of unsaturated fat and are naturally 100% cholesterol-free.

Peanuts have more protein than any other nut. Containing high quality plant protein, the peanut is an energy powerhouse that helps to build and repair muscles.

Peanuts also have a unique combination of fibre and monounsaturated and polyunsaturated fats, so they can help keep you feeling full and satisfied. As a low response food on the Glycemic Index, peanuts satiate feelings of hunger and help control blood sugar levels – just a handful of peanuts will keep hunger at bay.

A serving of peanuts (50 grams) also contains many of the vitamins and minerals necessary for the body’s growth and maintenance. This serving size of dry roasted, unsalted peanuts is a high source of fibre; an excellent source of niacin and manganese; a good source of vitamin E, copper and magnesium; and a source of potassium, folate, zinc, vitamin B6, choline, selenium, thiamin, riboflavin, phosphorous and pantothenic acid. It also contains 12 grams of protein and has no sodium or cholesterol.

A serving of natural peanut butter (1 tbsp/15 mL) is a source of vitamin E, thiamin, niacin, folate, magnesium, copper and manganese. It contains 4 grams of protein and has no sodium or cholesterol. 

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One of the best loved peanut products, peanut butter, was invented around 1890 as a health food for the undernourished. Today, we all get to enjoy it!