20 most popular types of nuts explained

You would think that having the word nut in their name would make peanuts an obvious member of the category. However, according to the American Peanut Council (APC), they are technically legumes. Nevertheless, in practice, peanuts are treated like a nut – perhaps the first one you encountered in childhood. Beyond this double identity, Health line indicates that peanuts are classified as oilseeds since they are composed of about 50% fat. This characteristic means that a large proportion of groundnuts are used to make groundnut oil all over the world.

Fat aside, peanuts are an impressive source of plant-based protein with about 25 grams per 100 grams, surpassing all other nuts and making them a great option for vegetarians, according to the APC. When it comes to micronutrients, APC lists biotin, niacin, magnesium, copper, and vitamin E among the top contenders. In turn, these minerals support bone, heart and brain health. Plus, you’ll get plenty of antioxidants and healthy plant compounds from munching on this ubiquitous nut, Healthline says.

While raw peanuts have an array of remarkable attributes, keep in mind that each additional processing step may interfere with some of the benefits. If you like to brush your breakfast toast with Skippy Peanut Butter, replacing it with a nut-only product (and salt, if desired) is a great way to cut down on vegetable oils and additives. useless, by Spoon University.

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