Peanuts are a nutritious and healthy snack when eaten in moderation. However, it’s important not to overdo it on peanuts or any other high-fat food. Here are some quick answers about how many peanuts you can eat per day:
Quick Answers
– The recommended serving size for peanuts is around 1 ounce or a small handful. This contains about 170 calories and 14 grams of fat.
– Most guidelines recommend limiting high-fat foods like peanuts to 2-3 servings per day as part of a balanced diet. This equals about 2-3 ounces or 50-100 grams of peanuts per day.
– Eating more than 3-4 ounces (100-120 grams) of peanuts may add too many calories from fat and lead to weight gain over time.
– People with allergies or intolerances to peanuts should avoid eating them altogether.
How Many Grams of Peanuts in an Ounce?
One ounce of peanuts contains approximately:
- 28 grams of peanuts if they are whole
- 17 grams of peanuts if they are chopped
- 15 grams of peanut butter
So if the recommended serving size is 1 ounce, that equals:
- 28 grams of whole peanuts
- 17 grams of chopped peanuts
- 15 grams of peanut butter
Calories in Peanuts
Here are the typical calories for 1 ounce (28 grams) of peanuts:
- Whole peanuts: 170 calories
- Dry roasted peanuts: 165 calories
- Peanut butter: 190 calories
As you can see, peanuts and peanut butter are very calorie dense foods. Even a small serving of 1 ounce provides about 170 calories.
Fat and Protein in Peanuts
In addition to calories, peanuts contain high amounts of fat and protein:
- Total fat: 14 grams per 1 ounce serving
- Saturated fat: 2 grams
- Protein: 7 grams
Most of the calories in peanuts come from fat. But over two-thirds of this fat content is made up of healthy monounsaturated and polyunsaturated fats.
Fiber, Vitamins and Minerals in Peanuts
Peanuts also provide fiber, vitamins and minerals:
- Fiber: 2 grams per 1 ounce
- Manganese: 0.5 mg (25% DV)
- Magnesium: 49 mg (12% DV)
- Phosphorous: 70 mg (7% DV)
- Copper: 0.2 mg (9% DV)
- Folate: 41 mcg (10% DV)
- Niacin: 4 mg (20% DV)
- Vitamin E: 2 mg (10% DV)
They contain good amounts of B vitamins, vitamin E, magnesium, phosphorus, manganese, copper and other nutrients. Peanuts are especially high in niacin and manganese.
Health Benefits of Peanuts
Here are some of the main health benefits associated with eating peanuts and peanut butter:
- Heart health: Peanuts contain monounsaturated and polyunsaturated fats that may help lower LDL cholesterol and reduce heart disease risk.
- Weight control: Peanuts are satiating and high in protein, which may help with appetite control and weight management.
- Blood sugar control: Despite their high fat content, peanuts have a low glycemic index and do not spike blood sugar levels.
- Antioxidants: Peanuts contain high amounts of polyphenol antioxidants, including resveratrol.
- Brain health: B vitamins, vitamin E and healthy fats in peanuts support good brain function.
Keep in mind that these benefits can quickly be outweighed if you eat too many peanuts and take in excess calories and fat. Moderation is key.
Potential Health Risks of Eating Too Many Peanuts
While peanuts can be very healthy in moderation, eating too many may cause problems including:
- Weight gain: Peanuts are high in fat and calories. Eating too many can promote excess calorie intake and lead to obesity over time.
- Allergies: Peanuts are one of the most common food allergy triggers. Those with peanut allergy should avoid them altogether.
- Aflatoxins: Peanuts can sometimes become contaminated with aflatoxins, toxins produced by molds. This is a greater risk in developing countries.
- Acrylamide: Overcooking or burning peanuts can form acrylamide, a compound linked to increased cancer risk.
- Pesticides: Conventional peanuts may contain traces of pesticide residues.
To avoid any potential risks, always choose organic peanuts and eat them in sensible portions as part of an overall balanced diet.
Recommended Serving Size for Peanuts
Here are some examples of recommended serving sizes for peanuts and peanut butter from various health authorities:
| Authority | Recommended Serving Size |
|---|---|
| FDA | 1.5 ounces nuts per day as part of a 2,000 calorie diet |
| American Heart Association | 1.5 ounces nuts per day |
| USDA | 1.5 ounce-equivalent of nuts per day |
| WHO | Average of 50 grams nuts per day |
As you can see, most guidelines recommend limiting nut intake to around 1.5 ounces or one small handful per day. This equals around 45 grams of peanuts or peanut butter.
However, even 2-3 ounces (up to 100 grams) per day can be fine for most healthy people who are mindful of their overall calorie intake.
How Many Grams of Peanuts in 100 Calories?
To put peanut serving sizes into calories, here is how many grams of peanuts you get with 100 calories:
- Whole peanuts: 16 grams (100 calories per ounce)
- Peanut butter: 11 grams (100 calories in 2 Tbsp)
- Peanut butter cups: 10 grams (100 calories per package)
As a high fat food, peanuts provide a lot of calories for their weight. Make sure to measure portions carefully and account for the calories if eating large amounts.
Daily Recommendations for Peanuts
Based on all the nutrition facts and dietary guidelines, here are some daily recommendations for healthy peanut intake:
- 1-1.5 ounces of peanuts per day (28-45 grams)
- Up to 2-3 ounces maximum as part of a calorie controlled diet
- Count peanut butter as well – 2 Tbsp provides around 190 calories
- Avoid eating more than 3-4 ounces (100 grams) per day
- Best to spread out peanut intake over the day in small portions
These daily peanut recommendations can provide health benefits while minimizing the risks of eating too many.
High Peanut Consumption Dangers
Eating too many peanuts frequently or in large amounts can cause potential problems. Here are some of the main dangers of high peanut consumption:
- Weight gain – Peanuts are very high in calories and fat. Eating too many promotes excess energy intake and obesity.
- Aflatoxin exposure – Peanuts contaminated with aflatoxin molds become more toxic in high amounts.
- Allergic reaction – Those allergic to peanuts should avoid any amount. High exposure increases reaction risk.
- Acrylamide formation – Heating peanuts can increase acrylamide, a carcinogenic compound.
- Nutrient deficiencies – Excess calories from peanuts can displace other healthier foods in the diet.
To avoid these dangers, do not eat more than 150 grams (5 ounces) of peanuts per day. Limit portions to a handful, vary your diet, and avoid overcooking peanuts.
Maximum Peanuts Per Day
Based on the nutrition facts and health effects, here are some recommendations for the maximum amount of peanuts to eat in a day:
- 3-4 ounces of peanuts per day
- Around 100-120 grams of peanuts maximum
- No more than 150 grams (5 ounces) recommended
- Count peanut butter – limit to around 4 Tbsp (60 grams)
Restricting your intake to these recommended maximum amounts lets you gain benefits from peanuts while minimizing potential health risks.
Can You Eat Peanuts Every day?
You can eat peanuts daily but in moderation. Here are some tips for incorporating peanuts into your diet regularly:
- 1-2 servings of peanuts per day is fine for most people
- Alternate between whole peanuts, peanut butter, etc
- Watch your portions – weigh or measure 1-2 ounces
- Avoid adding peanuts to other dishes with fat or salt
- Drink water to help digest the fat and protein in peanuts
- Choose unsalted raw or dry roasted peanuts
Enjoying a serving of peanuts most days is perfectly healthy as part of a balanced diet. Just be mindful of your overall calorie, fat and salt intake.
Peanuts for Weight Loss
Peanuts can help with weight loss due to their protein, fiber and monounsaturated fat content. However, portions still need to be watched:
- Eat only 1-2 servings (1-2 ounces) of peanuts per day for weight loss
- Measure peanut butter – 2 Tbsp maximum per day
- Peanuts can provide a feeling of fullness and curb food cravings
- The fat content helps you feel satisfied while reducing calories
- Combine peanuts with low calorie foods like vegetables or fruits
While peanuts are more calorie dense than many snacks, consuming them in moderate portions can be an effective part of a reduced calorie diet and aid weight loss.
Are Peanuts Good for You?
Peanuts are highly nutritious and offer many health benefits. Here is an overview of the main reasons peanuts can be good for you:
- Contain healthy unsaturated fats that may improve cholesterol
- High in plant-based protein – around 25% of their calories
- Rich in fiber, vitamins, minerals and antioxidants
- Low glycemic index helps control blood sugar
- Peanut butter is a vegan source of protein
- Relatively affordable and convenient snack
Enjoy peanuts and peanut butter regularly as part of a balanced diet. Just be sure to watch your portions and limit daily intake to recommended amounts.
Conclusion
Peanuts are perfectly healthy in moderation but can cause problems if you eat too many. The recommended daily serving is around 1-2 ounces of peanuts or 2 Tbsp peanut butter. Limit your intake to no more than 150 grams (5 ounces) per day.
Spread out your consumption throughout the day in small portions. Choose raw, unsalted peanuts when possible. Pair them with fruits, vegetables and lean proteins as part of a nutritious diet.
Enjoying a serving of peanuts or peanut butter most days can provide many benefits without excess calories or fat intake. But be sure to weigh portions since peanuts are calorie dense. Keep your daily intake within recommended amounts based on your individual calorie needs and diet goals.