5 Peanut Myths, Busted

5 Peanut Myths, Busted

A glass bowl full of peanuts on a wooden board

By Toby Amidor, MS, RDN, CDN

This post was sponsored by Planters Peanuts who also sent me samples, but my opinions are my own.

In honor of National Peanut Day (it’s September 13!), I’m debunking popular peanut myths I’ve heard throughout my years as a registered dietitian. Check out which of these 5 you’ve been falling for!

#1: Peanuts Have Too Much Fatpeanuts
Yes, peanuts do contain 14 grams of fat (or 22% of the recommended daily amount) per 1 ounce serving; however, 80% of the fat found in peanuts is made of healthier unsaturated fats. These healthier fats can help keep blood vessels supple and lower cholesterol.

In fact, Planters Dry Roasted, Cocktail and Salted Peanuts all meet the FDA Nuts and Heart Disease Health Claim which states: ‘Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease.’ 

#2: Peanuts Are High In Sodium
Peanuts are not naturally high in sodium. If you’re keeping an eye on the sodium in the foods you eat, it’s important to read the labels. Planters Cocktail and Salted Peanuts have 95 mg of sodium per 1 ounce serving and Planters Dry Roasted Peanuts have 150 mg per the same serving. These are all below the FDA sodium requirement for the Nuts and Heart Disease Health Claim (270 mg/ounce).

Further, I’m not a big salt lover and prefer Planters Unsalted Dry Roasted Peanuts which contain 5 mg of sodium per ounce. I always like to start off with low or no sodium foods and add my own salt as needed.

#3: Peanuts Only Contain Fat
In addition to healthier fats, peanuts contain a lot more good-for-you nutrients. One ounce of dry roasted peanuts contains 7 grams of protein, 10% of the daily recommended amount of fiber and Vitamin E. These legumes also contain numerous B-vitamins and minerals like magnesium, phosphorus, and manganese.

This is why the 2015 Dietary Guidelines for Americans (DGA) emphasizes choosing nuts and legumes, like peanuts, as part of a healthy diet. In fact, the USDA DGA recommends consuming 5 ounces of nuts, seeds and soy products per week based on a 2,000 calorie diet. Peanuts, like other nuts and legumes, contain good-for-you nutrients that help nourish your body and keep you healthy and should be included in a well-balanced diet.


#4: You Can’t Outgrow a Peanut Allergy
Although peanut allergies are one of the most common food allergies, according to the FARE (Food Allergy Research & Education) website studies indicate that about 20% of kids with peanut allergies do eventually outgrow their allergy. This is why it is important to re-test those with peanut allergies regularly.

#5: Peanuts are for snacking only
I love snacking on peanuts, but these babies are much more versatile in the kitchen. Here are 5 ways I love to use them:

  • In my Peanut Butter and Berry Jam Parfait
  • In a homemade trail mix with dried apricots and dark chocolate chips
  • Chopped and sprinkled on plain Greek yogurt with sliced strawberries
  • In homemade granola bars
  • Crushed and used as a low-carb crust for baked chicken or fish


  • Anna Young
    Posted at 13:46h, 18 September Reply

    Hey, can you share these links where you found those studies, because my both kids have peanuts alergies, i would like to take a look at those studies 🙂

  • Toby Amidor
    Posted at 19:54h, 18 September Reply

    HI Anna,
    The FARE website has fabulous science-based information that can be useful for those with food allergies (or who have kids with food allergies). Here is the link to their website (where you can also find the studies):


    There is a RESEARCH tab on the left-hand bar where you can click on as well.

    Thanks and best of luck!

  • Catherine K
    Posted at 07:19h, 10 November Reply

    Peanuts is good for health and its contain rich in protein. I think the mistakes were happened in while taking the peanuts, might be allergies to some of them.

  • Chris moore
    Posted at 00:15h, 28 July Reply

    Apparetly israels have the lowest rates of peanut allergies in the world due to a super popular snack for infants. Early exposure helps the body build tolerance but in areas of the world (usa) where peanuts were banned in schools the rates went much higher…
    Early exposure seams the key.

  • John Clark
    Posted at 14:34h, 20 October Reply

    I sat and eat about a bowl full of mixed peanuts. I noticed i had dry mouth. I thought by it came with the salt from so many Peanuts. So just to check my blood sugar I saw it was 230. My normal is about 150. I checked the internet to see if the Peanuts were the cause but got no consistent answer.
    One site say peanuts and peanut butter can raise your blood sugar slightly. Others say it will not raise blood sugar sharply.. which is it
    I’m a type 2 diabetic.

  • Satyanarayana
    Posted at 13:29h, 22 November Reply

    My personal experience is peanuts increase blood sugar.

  • Scott Scheller
    Posted at 19:03h, 05 December Reply

    Don’t forget that peanuts are also used in many Asian dishes. They add not only flavor, but texture, visual appeal and bolster the protein content of vegetable-heavy dishes.

  • Tania Francis
    Posted at 00:20h, 26 October Reply

    If on a keto diet is it okay to snack on salted peanuts

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