Peanuts: The king of all nuts

Peanuts are not only loved by Canadians, but these nutrition-packed dynamos are good for you, too! When it comes to nutrient density, you can’t beat peanuts – a serving is an excellent source of magnesium, manganese, niacin and Vitamin E, a good source of folate, as well as a source of fibre, iron, zinc and more. The many health benefits, coupled with their incredible value, is why peanuts reign as “king of all nuts,” according to Food Navigator.

Peanuts are a smart source of plant-protein, packing more punch than any other nut. In each one-ounce serving of peanuts there is eight grams of protein. How does that stack up? Looking at the same serving, there’s six grams of protein in almonds and pistachios, five grams in cashews, four grams in walnuts, hazelnuts and Brazil nuts, and two grams in pecans and Macadamia nuts. Protein not only helps to keep you feeling fuller, but also helps to build and repair muscles.

One common misconception about peanuts is that they’re loaded with sodium. In fact, peanuts naturally contain no sodium, and most peanut butter contains less than 140 mg of sodium per serving and is considered “low in sodium” by the Canadian Food Inspection Agency.

Peanut butter can be a tasty indulgence, but it shouldn’t be overlooked for its nutritional value! A 2012 Baylor College study found that having peanut butter – whether at breakfast or lunch – was correlated to weight loss in children, as it reduced daytime snacking. Plus, when it came to snacking, kids were more likely to reach for vegetables when paired with peanut butter. Canadians see these merits too; in a 2015 study by Erickson Research, Canuck consumers said they’re driven to buy peanut butter because it’s a quick snack – and it tastes great! But they weren’t just thinking with their stomachs – they also rated peanut butter higher on health and nutrition attributes than other spreads, including jam and honey. So, while peanuts may be king, peanut butter certainly is queen!


Source: Food Navigator, Erickson Research