Updated on 8 Dec 2025
Finding snacks that are both satisfying and nutritious can feel like a constant struggle. That’s where peanuts come in. A small, affordable and versatile food that packs a surprising punch for your health. From supporting heart health to boosting energy, peanuts offer practical advantages that fit seamlessly into everyday life.
In this guide, we’ll explore the key health benefits of peanuts and how including them in your diet can boost wellbeing, much like a health insurance policy, which offers different plans, safeguards your health and finances.
What are peanuts?
Peanuts, also known as groundnuts, are legumes that grow underground, unlike most nuts that grow on trees. They are rich in protein, healthy fats, vitamins and minerals, making them a nutrient-dense snack.
Are peanuts good for you?
Yes, peanuts are good for you when consumed in moderation. They are packed with protein, healthy fats, fibre, vitamins and minerals that support heart health, brain function and energy levels. However, portion control is key, as peanuts are calorie-dense.
What are the health benefits of peanuts?
Peanuts are a small but nutrient-packed food, offering several health benefits that make them a smart addition to a balanced diet:
Peanuts contain polyunsaturated fats, especially linoleic acid, which can help reduce LDL (bad) cholesterol levels. Regular, moderate consumption has been linked to improved blood lipid profiles and a lower risk of heart disease.
Peanuts have a low glycemic index and provide dietary fibre, which can support stable blood sugar levels.
Although calorie-dense, peanuts can help with satiety. Their combination of protein, fibre and healthy fats may help control appetite and prevent overeating.
Peanuts contain antioxidants such as resveratrol, p-coumaric acid and flavonoids, which may help reduce oxidative stress.
Peanuts are a source of protein, healthy fats, vitamins (like niacin and folate) and minerals (such as magnesium and copper), supporting overall nutrition and bodily functions.
The fire and bioactive compounds in peanuts can support digestive health and contribute to a balanced gut microbiota.
Peanuts contain arginine, an amino acid that helps with blood flow. This may have a modest positive effect on sexual health, while antioxidants like resveratrol may support reproductive function.
What is the nutritional value of peanuts?
Peanuts are a nutrient-dense food, packed with protein, healthy fats, vitamins and minerals. Here’s a detailed breakdown per 100 g:
|
Nutrient / Compound
|
Amount
|
|
Calories
|
567 kcal
|
|
Water
|
6.5%
|
|
Protein
|
25.8 g
|
|
Carbohydrates
|
16.1 g
|
|
Sugar
|
4.7 g
|
|
Fibre
|
8.5 g
|
|
Total Fat
|
49.2 g
|
|
Saturated Fat
|
6.28 g
|
|
Monounsaturated Fat
|
24.43 g
|
|
Polyunsaturated Fat
|
15.56 g
|
|
Omega-3 Fatty Acids
|
0 g
|
|
Omega-6 Fatty Acids
|
15.56 g
|
|
Trans Fat
|
0 g
|
Conclusion
Peanuts are a simple, affordable way to support your everyday health, providing protein, fibre and essential nutrients that contribute to long-term wellbeing. Just as including nutritious foods in your routine strengthens your body, having family health insurance protects your loved ones against unexpected medical costs.
While you focus on improving your health, let us help safeguard your family’s future. Get personalised advice on insurance by filling out the form provided on this page.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.