Peanuts 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What are Peanuts

Peanuts are a type of legume that is native to South America but is now grown in many parts of the world. They are botanically known as Arachis hypogaea and are sometimes referred to as groundnuts or goobers in different regions. Peanuts are one of the most commonly consumed nuts globally, although they are technically not true nuts but rather seeds.

Here are some key characteristics and information about peanuts:

1. Plant Description: Peanuts grow underground, with their pods developing beneath the soil. The plant produces yellow flowers, and after pollination, the flowers develop into pods that contain the peanuts.
2. Nutritional Value: Peanuts are a good source of essential nutrients, including protein, healthy fats, fiber, vitamins (such as niacin, folate, and vitamin E), and minerals (such as magnesium, phosphorus, and potassium). They are also rich in antioxidants, particularly resveratrol.
3. Culinary Uses: Peanuts are consumed in various ways, including roasted, boiled, or as an ingredient in a wide range of dishes. They can be used to make peanut butter, used in salads, stir-fries, desserts, and as a garnish for many dishes.
4. Peanut Butter: Peanut butter is a popular product made from ground, roasted peanuts. It is a staple in many households and is used in sandwiches, baking, and as a dip for snacks.
5. Allergies: Peanut allergies are relatively common and can be severe. Individuals with peanut allergies must avoid peanuts and peanut-containing products to prevent allergic reactions.
6. Industrial Uses: Peanuts are not only consumed by humans but also used in various industrial applications. Peanut oil, for example, is used in cooking and as an ingredient in cosmetics and skincare products.
7. Health Benefits: Consuming peanuts in moderation can have several health benefits. They are a good source of protein and healthy fats, which can help with satiety and weight management. The antioxidants in peanuts may also have cardiovascular benefits, and they provide various essential nutrients.

It’s important to note that while peanuts are a nutritious food, they can be high in calories, so portion control is important, especially if you are watching your calorie intake. Additionally, as mentioned earlier, individuals with peanut allergies must avoid peanuts and peanut products to prevent allergic reactions.

Other Names of Peanuts

Peanuts are known by various names in different parts of the world and can be referred to differently depending on the region and the local language. Here are some of the common alternative names for peanuts:

1. Groundnuts: This is a common alternative name, particularly in African and Asian countries.
2. Goobers: In the Southern United States, peanuts are sometimes called “goobers.”
3. Monkey Nuts: This term is used in the United Kingdom and some other English-speaking regions.
4. Arachis: This is the genus name for peanuts and is sometimes used to refer to them in a more scientific context.
5. Cacahuates: This is the Spanish word for peanuts, commonly used in Latin America and parts of the United States with a significant Spanish-speaking population.
6. Pinda: In some Dutch-speaking regions, such as the Netherlands and Belgium, peanuts are referred to as “pinda.”
7. Mungfali: In India, particularly in Hindi-speaking regions, peanuts are often called “mungfali.”
8. Kacang Tanah: This is the Indonesian name for peanuts.
9. Erdnüsse: In Germany, peanuts are known as “Erdnüsse.”
10. Cacahuetes: In French-speaking regions, such as France and parts of Africa, peanuts are called “cacahuetes.”
11. Maní: In many Spanish-speaking countries, including parts of Latin America, peanuts are referred to as “maní.”
12. Goober Peas: This term is sometimes used in the southern United States, especially when referring to boiled peanuts.

These alternative names reflect the diversity of languages and cultures where peanuts are grown and consumed. The specific name used can vary widely depending on the region and local customs.

Nutritional Value of Peanuts

Here’s a table outlining the approximate nutritional value of peanuts per 100 grams:

Nutrient	Amount per 100 grams
Calories	567
Protein	25.8 grams
Carbohydrates	16.1 grams
Dietary Fiber	8.5 grams
Sugars	4.7 grams
Total Fat	49.2 grams
Saturated Fat	6.28 grams
Monounsaturated Fat	24.43 grams
Polyunsaturated Fat	15.56 grams
Omega-3 Fatty Acids (ALA)	0.01 grams
Omega-6 Fatty Acids	15.55 grams
Vitamin E (Alpha-Tocopherol)	8.33 mg
Thiamine (Vitamin B1)	0.64 mg
Riboflavin (Vitamin B2)	0.135 mg
Niacin (Vitamin B3)	12.066 mg
Pantothenic Acid (Vitamin B5)	1.767 mg
Vitamin B6	0.348 mg
Folate (Vitamin B9)	240 mcg
Vitamin B12	0.00 mcg
Vitamin K	1.9 mcg
Calcium	92 mg
Iron	2.16 mg
Magnesium	168 mg
Phosphorus	376 mg
Potassium	705 mg
Zinc	3.27 mg
Copper	1.144 mg
Selenium	4.1 mcg

Benefits of Peanuts

Peanuts offer several health benefits when consumed as part of a balanced diet. Here are some of the key benefits of peanuts:

1. Rich Source of Nutrients: Peanuts are packed with essential nutrients, including protein, healthy fats, fiber, vitamins (such as niacin, folate, and vitamin E), and minerals (such as magnesium, phosphorus, and potassium). These nutrients are important for overall health and well-being.
2. Heart Health: The monounsaturated and polyunsaturated fats in peanuts can help reduce bad cholesterol levels (LDL cholesterol) and lower the risk of heart disease. Peanuts also contain resveratrol, a natural antioxidant that may have cardiovascular benefits.
3. Weight Management: Peanuts are satiating due to their protein and healthy fat content, which can help control hunger and promote a feeling of fullness. Including peanuts in your diet in moderation can be helpful for weight management.
4. Blood Sugar Control: Peanuts have a low glycemic index, which means they have a slow and steady impact on blood sugar levels. This can be beneficial for people with diabetes or those looking to manage blood sugar levels.
5. Antioxidant Properties: Peanuts are a source of various antioxidants, such as resveratrol, which can help combat oxidative stress and reduce the risk of chronic diseases.
6. Digestive Health: The fiber content in peanuts supports digestive health by promoting regular bowel movements and preventing constipation.
7. Bone Health: Peanuts are a good source of magnesium, phosphorus, and calcium, which are essential for maintaining strong and healthy bones.
8. Skin Health: Vitamin E in peanuts plays a role in maintaining healthy skin. It acts as an antioxidant and may help protect the skin from damage caused by free radicals.
9. Cancer Prevention: Some studies suggest that the antioxidants and phytochemicals in peanuts may have a protective effect against certain types of cancers.
10. Nutrient Synergy: Peanuts can be part of a diet that includes a variety of foods, contributing to a well-rounded nutrient intake.

It’s important to note that while peanuts have many health benefits, they are calorie-dense, so portion control is key, especially if you’re watching your calorie intake. Also, some individuals may have peanut allergies, which can be severe, so it’s crucial to be aware of potential allergies and avoid peanuts if necessary. Overall, incorporating peanuts into a balanced diet can be a nutritious and delicious way to support your health.

What Do Peanuts Taste Like

Peanuts have a unique flavor profile that is a combination of several elements. Here’s a description of what peanuts taste like:

1. Nutty: The predominant taste of peanuts is nutty, which is often described as a rich and earthy flavor. This nuttiness is one of the defining characteristics of peanuts.
2. Slightly Sweet: Peanuts have a mild natural sweetness to them, which can vary depending on the variety and how they are prepared. This sweetness contributes to their overall flavor.
3. Roasted Notes: When peanuts are roasted, as they commonly are for consumption, they develop roasted and toasty notes. Roasting intensifies their flavor, giving them a slightly smoky and savory quality.
4. Fatty: Peanuts are relatively high in healthy fats, particularly monounsaturated and polyunsaturated fats. This fat content contributes to a creamy and somewhat buttery sensation in the mouth.
5. Mild Earthiness: Peanuts also have a mild earthy undertone to their flavor, which adds complexity to their taste.
6. Saltiness (if salted): Salted peanuts, a popular snack, will have a salty taste in addition to their natural flavors.

The taste of peanuts can vary slightly depending on factors such as how they are prepared (raw, roasted, salted, etc.) and the specific variety or cultivar. Roasted peanuts, in particular, are one of the most common forms of consumption and are known for their rich, savory, and slightly sweet taste.

It’s important to note that some peanuts are used to make peanut butter, and the flavor of peanut butter is slightly different from whole peanuts due to the processing and additional ingredients like salt, sugar, or oil. Peanut butter has a smooth, creamy, and spreadable texture with a more concentrated peanut flavor.

Overall, the taste of peanuts is generally pleasant to many people, and they are enjoyed in various culinary applications, from snacks to desserts to savory dishes.

How to Cook Peanuts

How To Use Peanuts

Peanuts can be used in a wide variety of culinary applications, both in savory and sweet dishes. Here are some ways to use peanuts:

1. Snacking:

• Enjoy them as a simple and nutritious snack by eating roasted or boiled peanuts.
• Combine peanuts with other nuts, seeds, and dried fruits to make your own trail mix.

2. Peanut Butter:

• Use peanut butter as a spread for sandwiches, toast, bagels, or crackers.
• Incorporate peanut butter into smoothies for added creaminess and flavor.
• Make peanut butter and jelly (PB&J) sandwiches.

3. Baking:

• Add chopped peanuts to cookie, brownie, or muffin batter for a crunchy texture and nutty flavor.
• Make peanut butter cookies by using peanut butter as a primary ingredient.

4. Salads:

• Sprinkle chopped peanuts on top of salads for added crunch and flavor.
• Use peanut sauce or a peanut vinaigrette as a salad dressing.

5. Peanut Sauce:

• Create peanut sauce for stir-fries, noodles, or as a dipping sauce for spring rolls.
• Make satay sauce for skewered and grilled meats or vegetables.

6. Asian Dishes:

• Incorporate peanuts into Thai or Chinese dishes like kung pao chicken, pad Thai, or gado-gado (an Indonesian salad).
• Crush peanuts and use them as a garnish for noodle dishes and curries.

7. Toppings:

• Sprinkle chopped or crushed peanuts over ice cream, yogurt, or oatmeal.
• Use peanut pieces as a topping for sundaes and desserts.

8. Trail Mixes:

• Create your own trail mix by combining peanuts with other nuts, seeds, dried fruits, and perhaps a touch of chocolate or other sweet treats.

9. Peanut Brittle:

• Make homemade peanut brittle, a sweet and crunchy candy, by caramelizing sugar with peanuts.

10. Peanut Soup:

• Explore international cuisines like African and Thai, which feature peanut-based soups.

11. Peanut Encrusted Proteins:

• Crushed peanuts can be used to coat proteins like chicken or fish before baking or frying for added flavor and texture.

12. Energy Bars:

• Use ground peanuts or peanut butter as a binding agent in homemade energy bars or protein bars.

13. Peanut-Crusted Vegetables:

• Coat vegetables like broccoli or cauliflower in crushed peanuts and bake for a crispy and flavorful side dish.

14. Groundnut Stew:

• Try your hand at making African groundnut stew, a hearty dish featuring peanuts and various vegetables and proteins.

15. Granola:

• Include peanuts in your homemade granola mix for added protein and crunch.

Keep in mind that peanuts can be used in a wide range of savory and sweet dishes, so don’t be afraid to experiment and get creative in the kitchen. Just be mindful of allergies if you or anyone you’re serving has a peanut allergy, and always check food labels for peanut content when shopping for pre-packaged items.

Substitute for Peanuts

If you or someone you’re cooking for has a peanut allergy or if you simply want to try a different flavor or texture in a recipe, there are several substitutes you can use for peanuts in various dishes. Here are some common peanut substitutes:

1. Tree Nuts:

• Almonds, cashews, walnuts, and other tree nuts can often be used as substitutes for peanuts in both savory and sweet recipes. These nuts have a similar texture and can provide a rich, nutty flavor.

2. Sunflower Seeds:

• Roasted and salted sunflower seeds can be a good alternative for peanuts in many recipes. They have a similar crunch and saltiness.

3. Soy Nut Butter:

• Soy nut butter is a peanut butter alternative made from roasted soybeans. It has a similar creamy texture and is a suitable substitute in recipes that call for peanut butter.

4. Almond Butter:

• Almond butter, made from ground almonds, is a creamy and slightly sweet alternative to peanut butter. It works well as a spread and in recipes that use peanut butter as an ingredient.

5. Cashew Butter:

• Cashew butter is another nut butter option that has a mild, sweet flavor. It can be used in place of peanut butter in various recipes.

6. Pumpkin Seeds (Pepitas):

• Pumpkin seeds are a good choice for adding a nutty crunch to salads, granola, and baked goods. They are often used in Mexican cuisine.

7. Tahini:

• Tahini is a paste made from ground sesame seeds. While it has a different flavor profile than peanuts, it can be used as a creamy base in recipes, especially in Middle Eastern and Mediterranean dishes.

8. Puffed Rice or Cereal:

• For recipes that call for crushed peanuts as a topping or ingredient for added crunch, consider using puffed rice or a cereal like Rice Krispies as a substitute.

9. Roasted Chickpeas:

• Roasted chickpeas are crunchy and can work as a peanut replacement in certain recipes or as a snack.

10. Pretzels: – Crushed pretzels can be used in place of crushed peanuts as a topping for salads, desserts, or as a breading for proteins.

11. Nut-Free Trail Mix: – Create your own trail mix with a combination of dried fruits, seeds (such as sunflower seeds or pumpkin seeds), and pretzels for a nut-free alternative.

When substituting for peanuts, keep in mind that the flavor and texture may vary depending on the alternative you choose. Always consider any allergies or dietary restrictions of the people you’re serving, and read labels carefully to ensure there are no hidden peanut ingredients in packaged foods or nut butters.

Where to Buy Peanuts

You can purchase peanuts from a variety of places, both online and in physical stores. Here are some common places where you can buy peanuts:

1. Grocery Stores:

• Most supermarkets and grocery stores carry peanuts in various forms, including raw, roasted, salted, unsalted, and peanut butter. Look for them in the snack aisle, the nut section, or with the baking ingredients.

2. Health Food Stores:

• Health food stores often offer a wide selection of peanuts, including organic and specialty varieties. You may also find alternative nut butters like almond or cashew butter in these stores.

3. Farmers’ Markets:

• Some farmers’ markets sell fresh, locally grown peanuts. This can be a great way to support local farmers and get fresh, seasonal products.

4. Bulk Food Stores:

• Bulk food stores or zero-waste shops allow you to buy peanuts in the quantity you need. You can scoop peanuts from bins and purchase them by weight.

5. Online Retailers:

• Numerous online retailers and e-commerce platforms, such as Amazon, offer a wide range of peanut products. You can buy peanuts, peanut butter, and specialty peanut items online and have them delivered to your doorstep.

6. Specialty Stores:

• Some specialty stores, such as gourmet food shops or stores specializing in international cuisine, may carry unique types of peanuts or peanut-based products from different regions around the world.

7. Nut Vendors and Nut Shops:

• Some areas have nut vendors or dedicated nut shops that sell a variety of nuts, including peanuts. These shops often have fresh and roasted options.

8. Wholesalers and Bulk Suppliers:

• If you need peanuts in large quantities for commercial purposes or bulk purchasing, you can contact wholesalers or suppliers that specialize in nuts and dried fruits.

9. Co-ops and Food Buying Clubs

• Food co-operatives and buying clubs may offer peanuts in bulk at discounted prices to their members.

When buying peanuts, consider the type you need (raw, roasted, salted, unsalted, etc.), the quantity, and the intended use. Also, check for any special dietary considerations, such as organic, non-GMO, or allergen-free options, depending on your preferences or dietary restrictions.

How To Store Peanuts

Properly storing peanuts helps maintain their freshness and prevents them from becoming rancid or stale. Here are some guidelines on how to store peanuts:

1. Store in an Airtight Container: Place peanuts in an airtight container, such as a glass jar, plastic container, or a resealable plastic bag with the air squeezed out. Airtight containers help prevent moisture and air from getting in, which can cause the peanuts to go stale.

2. Keep Away from Moisture: Peanuts should be stored in a cool, dry place. Exposure to moisture can lead to mold or spoilage. Avoid storing them in humid environments like the refrigerator, as this can introduce moisture.

3. Protect from Light Store peanuts in a dark place or use opaque containers to protect them from light. Light can cause the fats in the peanuts to go rancid and affect their flavor.

4. Avoid Temperature Fluctuations: Peanuts are best stored at a consistent temperature. Room temperature is suitable for short-term storage. For longer-term storage, you can keep them in the refrigerator or freezer. Just be sure to use airtight containers to prevent moisture absorption and odors from other foods.

5. Refrigeration (Optional for Extended Shelf Life): If you plan to store peanuts for an extended period (several months to a year), refrigeration can help prolong their shelf life. Place them in a sealed container and store them in the fridge.

6. Freezing (Long-Term Storage): For the longest storage duration, you can freeze peanuts. Place them in an airtight container or vacuum-sealed bag to prevent freezer burn. Frozen peanuts can last for up to a year or longer without a significant loss of quality. To use frozen peanuts, simply allow them to thaw at room temperature or in the refrigerator.

7. Check for Signs of Spoilage: Periodically inspect stored peanuts for signs of spoilage, such as a rancid or off smell, unusual colors, or the presence of mold. If any of these signs are present, discard the peanuts.

8. Use Oxygen Absorbers (Optional): if you’re storing peanuts for very long periods in vacuum-sealed bags, consider using oxygen absorbers to further extend their shelf life. These packets help remove oxygen from the packaging, which can slow down oxidation and preserve freshness.

Remember that roasted peanuts, whether salted or unsalted, have a shorter shelf life than raw peanuts due to the roasting process, which can make them more susceptible to going rancid. Proper storage practices are essential to maintain the quality of your peanuts, regardless of whether you choose to store them at room temperature, in the refrigerator, or in the freezer.

Frequently Asked Questions (FAQs) About Peanuts