What is the benefit of eating peanuts every day?

a person reaching for unshelled peanuts in a blue bowl.Jun 2, 2023

By: Jada Linton, RDN, LD

If you ate peanuts every day, do you ever wonder how it would impact you? Is it even safe to eat peanuts every day? Researchers have found that eating peanuts each day can help with your heart health.

Want to learn more about Peanuts & Your Heart?

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

If you eat peanuts every day you get protein, vitamins, minerals and more! Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of fiber and good fats.

Vitamins & Minerals:

  • Vitamin E is a dietary antioxidant that helps to protect cells from oxidative stress, a normal, yet damaging, physiological process (1).
  • Magnesium is important for muscle function including the heart, enzyme function and energy production (2).
  • Folate is needed for cell division, which means that adequate folate intake is especially important during pregnancy and childhood when tissues are growing rapidly (3).
  • Copper is essential for red blood cell formation and for healthy blood vessels, nerves, immune system and bones (4).
  • Phosphorus is important for the formation of teeth and bones, cell growth and muscle function, as well as helping the body use vitamins to create energy for cells (5).
  • Fiber adds bulk to your diet and helps you feel full longer while aiding in digestion (6). In fact, the Dietary Guidelines for Americans urge Americans to consume more fiber-rich plant foods for better health.

Peanuts are an excellent source of (20% of the Daily Value):

  • Niacin is an important B vitamin that helps to convert food to energy, aids with the digestive and nervous system and helps the skin (7).
  • Manganese is important for processing cholesterol and nutrients like carbohydrates and protein (8).

So, is it safe to eat peanuts every day? The short answer is yes*. You can have great health benefits from eating peanuts each day. Peanuts can be a great addition to a plant-forward lifestyle.

Click here to learn more about plant-forward food options.

A great way to have a more plant-forward lifestyle is to check out the Mediterranean or Flexitarian eating style.

To learn more about developing a balanced approach to eating, click here.

To learn more about plant-forward eating patterns and health benefits, click here.

To try out some of our delicious plant-forward recipes, click here.

*Consult with your physician or dietitian for your specific health needs.


  1. MedlinePlus. (2021, September 27). Vitamin E. Retrieved February 20, 2023 from https://medlineplus.gov/vitamine.html.
  2. MedlinePlus. (2021, September 29). Magnesium in diet. Retrieved February 20, 2023 from https://medlineplus.gov/ency/article/002423.htm
  3. MedlinePlus. (2015, April 2). Folic Acid. Retrieved February 20, 2023 from https://medlineplus.gov/folicacid.html
  4. MedlinePlus. (2021, September 29). Copper in diet. Retrieved February 20, 2023 from https://medlineplus.gov/ency/article/002419.htm
  5. MedlinePlus. (2021, September 29). Phosphorus in diet. Retrieved February 20, 2023 from https://medlineplus.gov/ency/article/002424.htm
  6. MedlinePlus. (2015, March 25). Dietary Fiber. Retrieved February 20, 2023 from https://medlineplus.gov/dietaryfiber.html
  7. MedlinePlus. (2021, September 29). Niacin. Retrieved February 20, 2023 from https://medlineplus.gov/ency/article/002409.htm
  8. MedlinePlus. (2021, March 22). Manganese Fact Sheet for Consumers. Retrieved February 20, 2023 from https://ods.od.nih.gov/factsheets/Manganese-Consumer/

Our Recent News

Everything about peanut

Discover more news