Peanuts

Food · Legume · Food, Typed Supps

Technically a legume rather than a tree nut — which matters for allergies.

Stage by stage

Intake (Dense seed structure): Chewing releases fat, protein, and niacin from the dense seed structure.
Stomach (Fat & protein digestion): Fat and protein digestion begins.
Small intestine (Fat, protein & niacin absorbed): Monounsaturated fat, protein, and niacin are absorbed.
Bloodstream & tissue (Energy & tissue repair): Absorbed fat and protein support energy and tissue repair; niacin supports energy metabolism.

Timing

A small handful (about an ounce) is a typical serving.

Time to effect

Weeks: Regular intake contributes to niacin and healthy fat status.

Allergens

Contains: Peanuts. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free. Depends on the product: Low-FODMAP.

Satiety

84 on the satiety index, where white bread is 100 — low. Measured by Holt et al. (1995).

Environmental footprint

2.9 kg CO2e and 1852 litres of freshwater per kg, matched to "Groundnuts" in Poore & Nemecek (2018), Science 360.

Cost band

Cheap — roughly £2.5 per kg, as a band midpoint rather than a price.

Key nutrients

Protein
Niacin (B3)
Monounsaturated fat
Vitamin E

Nutrition per 100g

Calories: 585
Protein: 23.7g
Carbohydrate: 21.5g
of which sugars: 4.7g
Fat: 49.7g
of which saturated: 6.9g
Fibre: 8.5g
Sodium: 3mg

Food vs. supplement

An ounce of peanuts provides a meaningful dose of niacin alongside protein and healthy fat — a niacin supplement delivers a larger, isolated dose without the protein or fat bundled into the food.

Kitchen tip

Natural peanut butter with just peanuts and salt has a very different fat profile than versions with added hydrogenated oils and sugar.

Common myth

“Peanuts are tree nuts.” In reality: They’re botanically a legume that grows underground, not a tree nut — relevant both biologically and for how allergies are sometimes classified.

Recipes that use it

In the glossary

Absorption