Peanuts are a good source of magnesium, which is important for healthy bones and muscles. Peanuts and other legumes can also lower cardiovascular risk by reducing blood pressure and improving glycemic control.

Did You Know?

• Peanuts are legumes or a member of the pea family.
• Peanuts are a good source of protein, fiber and heart-healthy fats.
• It takes about 540 peanuts to make a 12-ounce jar of peanut butter.
• Peanuts grow underground, unlike other nuts, including walnuts, almonds and cashews, that grow on trees.
• The majority of peanuts are produced in the panhandle and north-central regions of the state.

Shopping, Preparing and Storing

• Buying raw peanuts in bulk can save you money. Look for them at your local farmers market or grocery store during their peak harvest seasons.
• Raw peanuts in the shell can be kept in an airtight container in the refrigerator.

Cooking Tips

• Try flavoring your peanuts with spices like curry powder, paprika, garlic powder, Cajun seasoning, cinnamon or Parmesan cheese.
• Roasted peanuts are a great addition to salads and stir-fries.
• To oven-roast peanuts, preheat the oven to 350 degrees F. Bake unshelled peanuts for 20 to 25 minutes or shelled peanuts for 15 to 20 minutes. Stir during cooking.

Peanut Nutrition

Serving size: ¼ cup 

Calories: 214; Total Fat: 18 g; Saturated Fat: 3 g; Total Carbohydrates: 8 g; Protein: 9 g; Sodium: 2 mg

Although nutritionally similar to nuts, peanuts are actually a legume and unlike tree nuts, they grow underground. Some cultures refer to them as a groundnut for this reason. Delicious as a sandwich spread, peanut butter can also be made into sauces, dips, and used to top foods like oatmeal.

Counseling Corner

Well known for being sources of protein, iron, folate, and magnesium, peanut butter also provides zinc, which you know is especially important for growth and development during pregnancy, lactation and infancy. 

Potentially allergenic foods, like peanuts, should be introduced when other complementary foods are introduced to an infant’s diet.

Introducing peanut-containing foods in the first year reduces the risk that an infant will develop a food allergy to peanuts. If an infant has severe eczema, egg allergy, or both (conditions that increase the risk of peanut allergy), age-appropriate, peanut-containing foods should be introduced into the diet as early as age 4 to 6 months. This will reduce the risk of developing a peanut allergy.

Tips & Ideas to Share

Peanut butter and jelly sandwiches are a favorite among many, but there are so many more ways to enjoy peanut butter. Easy ways to use PB include mixing into oatmeal, smoothies, or simply spread on fruit such as apples.

Tips for Using and Storing

Smooth/Creamy or Crunchy/Chunky: This is usually a personal preference but keep in mind that chunky or crunchy peanut butter is a choking hazard for children under 4 years.

Peanut butter has a thick texture and can be a choking hazard for young children.

Storage: Many peanut butter brands can be stored at room temperature in the pantry but be sure to check the label to see if there are storage recommendations.

Separation: Some peanut butters may separate from the oil. To manage this, gently open and use a kitchen knife or spatula to carefully mix.

Ideas to Try: 

• Add into a bowl of oatmeal.  

• Dip apple slices in peanut butter.

• Add banana slices to a toasted PB&J.

• Spread on a rice cake or cracker.

• Add to a smoothie.

• Dip celery or carrots in peanut butter.

• Mix with yogurt.

• Top a stir fry with peanut butter sauce.

• Use peanut butter in place of tahini when making hummus.

Eating peanuts and tree nuts (e.g., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes.

If you have a peanut allergy, you should follow the same general safety suggestions as people with all food allergies. Here are some additional tips for you:

• People with peanut allergies often also are allergic to tree nuts, such as almonds, walnuts, cashews, and pecans. Allergies to sesame seeds or sesame oils are pretty rare, but people with peanut allergies may have those, too.
• Nuts might be in some products that you might think would not have them. These include cereals, crackers, chocolates, energy bars, flavored coffees, frozen desserts, sauces, and even some artificial nuts.
• If you can't eat peanuts, you most likely should not eat food that is made in a factory that has any nut products in it. Read labels for phrases like "produced in a facility that also processes nuts" and "produced on shared equipment with nuts or peanuts."
• Some schools now have peanut-free zones. Ask your doctor about whether you should be sitting in one.
• Be extra careful in certain kinds of restaurants. Some restaurants have a lot of nut products that can accidentally wind up touching your food. These include Chinese, Indian, and Thai restaurants, ice cream parlors, and bakeries.
• Airplane travel can pose problems. Talk with your doctor and with the airline to discuss ways to protect your health. Some airlines will try to give you a peanut-free zone if you contact them in advance. And make sure to have an EpiPen with you on board.

An experimental treatment protected many preschoolers from having an allergic reaction to eating peanut. The promising approach may one day stop peanut allergy in its tracks.

Peanut is one of the most common causes of food allergies. A peanut allergy usually starts in childhood and lasts a lifetime. Allergic reactions to peanut can be mild, but sometimes they’re severe and life-threatening.

Avoiding peanut is the best way to prevent an allergic reaction. But it’s hard to steer clear of peanut. It can be hiding in foods you might never suspect.

An NIH-funded study enrolled 40 young children (about 9 months to 3 years old) who were newly diagnosed with a peanut allergy. The treatment, called oral immunotherapy, involved eating a small amount of peanut protein every day. The daily amount slowly increased over time. The children were randomly assigned to get either a high- or a low-dose treatment. A group of 154 peanut-allergic children who avoided peanut were studied for comparison.

After about 29 months of treatment, the children stopped eating peanut for 4 weeks before eating peanut again. Overall, almost 80% of treated kids could eat peanut with no allergic response. Only 4% of the control group successfully reintroduced peanut into their diet. Scientists continue to monitor the children to see how long the treatment effects last.

“This study provides critical evidence supporting the safety and effectiveness of peanut oral immunotherapy in treating young children newly diagnosed with peanut allergy,” says Dr. Marshall Plaut, a food allergy expert at NIH.

The experimental treatment is still being tested in clinical trials. It should only be given under a doctor’s care. Never give peanut products to a child who has peanut allergy. It could cause a dangerous reaction.