Better health with budget-friendly peanuts

ALBANY, Ga., January 24, 2023 /PRNewswire/ — With food prices on the rise, consumers are looking for foods and recipes that will stretch their dollar. According to the Peanut Institute, peanuts and peanut butter are among the most affordable, nutrient-dense sources of protein available.

A one-ounce serving of a handful of peanuts costs approx 15 centsdelivers seven grams of plant-based protein, plus 19 vitamins and minerals, heart-healthy fats and fiber.

“Research shows that replacing animal-based protein with plant-based protein can help add years to your life1“, says the doctor. Samara Sterling, nutrition scientist and scientific director of the Peanut Institute. “Making smart food choices every day creates a healthy lifestyle that benefits you and your family.”

Because they are packed with vitamins and minerals, peanuts and peanut butter provide both short-term and long-term benefits that positively impact every stage of life.

  • Healthy development of children’s brain, bones, muscles and immune system. Peanuts also contain arginine, an amino acid associated with higher growth rates.2
  • Weight management in adults by satisfying greater hunger. A recent study found that participants who ate peanuts and peanut butter consumed fewer calories than those who ate other nuts, including almonds.3
  • Protection against certain cancers with antioxidants and phytosterols proven to be effective against brain, skin, stomach, colon, breast, pancreatic and prostate cancer.
  • Keeping Your Mind Aging thanks to compounds that increase blood flow to the brain, protect against Alzheimer’s disease, and even fight anxiety and depression. Niacin, in particular, is associated with reduced rates of cognitive decline.4

Good for the body and good for the planet

While peanuts have many health benefits, they are also good for the earth.

Because peanuts are technically legumes, they are easier to grow and harvest than more expensive tree nuts.

  • Peanuts require less water than tree nuts.5 Compared to almonds, peanuts require less than half the water to grow. (2,782 vs. 8,000 per cubic meter)
  • Peanut enriches the soil with nitrogen to make the soil fertile. They produce 90% of their nitrogen, which means they help create a sustainable world.
  • Peanut emits less greenhouse gases. Peanut butter emits just 2.9 units of CO2 emissions, less than half that of eggs (4.8 units) and less than a quarter of cheese (13.5 units).

These statistics, along with the long shelf life of peanuts and peanut butter, equate to a convenient, sustainable, cost-effective food to keep on hand.

Visit for recipes that include breakfast, lunch, dinner, desserts and snacks. The Peanut Institute also shares research updates and nutrition ideas Facebook, Twitter, Instagram, LinkedIn and Pinterest.

based on Albany, Ga., the Peanut Institute is a nonprofit organization that supports nutrition research and develops educational programs to promote healthy lifestyles that include peanuts and peanut products. The Peanut Institute pursues its mission through research programs, educational initiatives, and promoting healthy lifestyles to consumers of all ages. As an independent forum, the Peanut Institute is uniquely positioned to work with all segments of the food industry, the scientific community, academia, consumer organizations and government agencies.

1. Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albans D. Association between plant and animal protein intake and all-cause and all-cause mortality. JAMA Intern Med. 2020 September 1;180(9):1173-1184. doi: 10.1001/jamainternmed.2020.2790. PMID: 32658243; PMCID: PMC7358979.

2. van Vught, AJAH, et al., Dietary arginine and linear growth: an intervention study in Copenhagen school children. British Journal of Nutrition, 2013. 109(6): p. 1031-1039.2. Kennedy DO (2016).

3. Cassandra Jay Nikodiewicz, Yasmine C. Probst, Se-Yen Tan, Elizabeth P. NealEffects of tree nut and peanut consumption on energy expenditure and energy expenditure: a systematic review and meta-analysis, Advances in Nutrition, 2022, ISSN 2161-8313, .006.

4. Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. Dietary niacin and risk of Alzheimer’s disease and cognitive decline. J Neurol Neurosurg Psychiatry. 2004 Aug;75(8):1093-9. doi: 10.1136/jnnp.2003.025858. PubMed PMID: 15258207; PubMed Central PMCID: PMC1739176.

5. “The Green, Blue and Gray Water Footprint of Crops and Derived Crops.” MM Mekonnen and A. Ya. Hoekstra. UNESCO Institute of Water Education, December 2010.

SOURCE Peanut Institute