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The Amazing Power of Peanuts

The Amazing Health Benefits of Peanuts

You might be surprised to learn that peanuts are actually full of some impressive health benefits. Here is what you need to know about the humble groundnut and why you should be adding more of these healthy legumes to your diet. 

Whether you grew up eating peanut butter and jelly sandwiches for lunch or looked forward to a peanut-filled chocolate candy for dessert, most of us think of rich, creamy peanut butter as a treat. And it certainly is. But unlike most dessert-worthy foods, peanuts are also chock-full of the macro and micronutrients your body needs to thrive. 

We’re covering the top health benefits of peanuts so you can enjoy your favorite nutty treats even more. 

Why Peanuts are Amazing

Starting with the nutritional profile, a one ounce serving of unroasted, unsalted peanuts contains:

  • 161 calories
  • 14 grams of fat, of which 7 grams is monounsaturated fat and 4.4 grams is polyunsaturated
  • 0 milligrams of cholesterol
  • 200 milligrams of potassium
  • 4.6 grams of carbohydrates of with 2.4 grams is dietary fiber and 1.1 grams is sugar
  • 7 grams of protein

That bottom line should have caught your eye. Because it’s true: peanuts are a powerful source of plant-based protein. In fact, the one-ounce serving has you covered for 14% of your daily intake of protein, according to the FDA’s nutrient recommendations. They are also relatively low in carbs, naturally low in sugar and high in dietary fiber.

Numerous studies reveal that consumption of peanuts and other nuts can assist individuals in maintaining their weight or even help with weight loss. This improvement could be because peanuts boost satiety due to their high levels of fiber, fat, and protein content.

Vitamins and Minerals in Peanuts

Aside from the impressive macronutrient profile, peanuts also pack some vitamins and minerals that your body needs. 


Your one ounce serving of peanuts contains 12% of your daily recommended intake of the mineral magnesium. When you eat a diet rich in magnesium, it can help reduce your risk of heart disease

Vitamin B-6

Peanuts are naturally high in vitamin B-6, which plays an essential role in regulating your metabolism and building healthy blood cells. Because this vitamin is water-soluble, it is easily excreted. That’s why it’s especially important to eat the full recommended daily intake of vitamin B-6 every day. In addition to peanuts, oats, bananas, pork and chicken are all high in vitamin B-6. One ounce of peanuts includes 5% of your daily recommended intake of B-6.

Vitamin E

Vitamin E is both a vitamin and an antioxidant. It is essential for healthy, metabolic functioning, vision and skin. As an antioxidant, this compound helps fight the potentially harmful effects of sun damage and may reduce your risk for cancer.  


Folate is an important vitamin throughout life, but it’s especially vital during pregnancy. It’s also known as Vitamin B9, and it plays a role in your body’s ability to generate DNA.  Other food sources of folate include broccoli, brussels sprouts, leafy green vegetables, chickpeas, and kidney beans. 


While you may not consider copper an essential nutrient, in fact it is. And many people are actually deficient in copper, which can hurt your heart health. A 100-gram serving of peanuts covers over 100% of your daily recommended intake of copper.  

How to Get More Peanuts in Your Diet

If these peanut health benefits, have you dreaming up ways to eat more ground nuts every day, Earth Nut burgers are a totally new way to enjoy the vitamins, minerals and protein of peanuts. In fact, peanuts qualify to be part of vegan and vegetarian diets. Because of their unique composition, peanuts can provide a number of nutritional benefits for vegetarian and vegan diets, including valuable plant protein, fiber, and vitamins and minerals. And unlike animal-based proteins, peanut protein is low in cholesterol and saturated fat, making the switch to plant-based eating even easier.

From spicy New Mexican Hatch Chili burgers to our popular Original Savory burgers, you’ll get the power packed plant-based nutrition in our tasty product. Earth Nut burgers which are made of simple clean organic ingredients, like peanuts, chickpeas, and spices have 23 grams of protein, 13 grams of fiber, and 30 percent of your daily iron intake.

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