Are Peanuts Monounsaturated or Polyunsaturated? A Detailed Nutritional Guide

October 28, 2025 •

3 min read

According to the American Heart Association, replacing saturated fats with healthier monounsaturated and polyunsaturated fats can lower your risk of heart disease. A common question that arises is, "Are peanuts monounsaturated or polyunsaturated?" The answer is that peanuts are a fantastic source of both types of beneficial unsaturated fats, with monounsaturated fats making up the larger portion.

Quick Summary

Peanuts contain a heart-healthy combination of fats, with a higher percentage of monounsaturated fats compared to polyunsaturated fats. The specific ratio can vary depending on the variety and growing conditions, but both types of unsaturated fats are beneficial for cardiovascular health and overall well-being. Consuming peanuts in moderation as part of a balanced diet is a smart choice for supporting heart function and managing cholesterol.

Key Points

Rich in Both Unsaturated Fats: Peanuts contain both monounsaturated (MUFAs) and polyunsaturated (PUFAs) fats, with MUFAs being the more dominant type.
Predominantly Monounsaturated: Over half of the fat content in peanuts consists of heart-healthy monounsaturated fat, primarily oleic acid.
Source of Essential Omega-6: The polyunsaturated fat in peanuts is a significant source of linoleic acid, an essential omega-6 fatty acid.
Beneficial for Heart Health: The combination of MUFAs and PUFAs helps lower 'bad' LDL cholesterol and reduce overall risk of heart disease.
Nutrient-Dense Snack: Beyond healthy fats, peanuts offer protein, fiber, vitamins, and minerals, making them a satisfying and beneficial dietary component.
Variations Exist: The exact ratio of fats can differ based on the peanut cultivar and processing methods, such as roasting versus boiling.

The Dominant Fat: Monounsaturated Fats (MUFAs)

Peanuts are widely recognized as a healthy food due to their rich fat content, which is predominantly unsaturated. A significant portion of the total fat in peanuts, often over 50%, is monounsaturated fat. This is similar to the fat composition found in olive and canola oils and avocados. The main monounsaturated fatty acid in peanuts is oleic acid, which has been studied extensively for its health benefits, particularly in relation to cardiovascular health.

Benefits of Monounsaturated Fats from Peanuts

Improved Cholesterol Levels: MUFAs can help lower levels of 'bad' LDL cholesterol while maintaining or even increasing 'good' HDL cholesterol levels. This favorable effect on cholesterol profiles is a key reason peanuts are considered heart-healthy.
Cardiovascular Protection: The cholesterol-lowering properties of MUFAs help reduce the risk of atherosclerosis, which is the buildup of plaque in the arteries. This, in turn, helps protect against heart attack and stroke.
Blood Sugar Management: Like other healthy fats, MUFAs in peanuts can help slow down digestion and stabilize blood sugar levels. This makes peanuts a beneficial snack for individuals with or at risk of type 2 diabetes.
Weight Management: Because peanuts are rich in healthy fats, protein, and fiber, they are very satiating. This feeling of fullness can help regulate appetite and support weight management.

The Supporting Role: Polyunsaturated Fats (PUFAs)

While monounsaturated fats are the star, polyunsaturated fats also play a crucial role in the peanut's healthy fat profile. Polyunsaturated fats, which include essential fatty acids like omega-6 (linoleic acid) and a negligible amount of omega-3, make up over 30% of the fats in peanuts.

Functions of Polyunsaturated Fats from Peanuts

Lowering Cholesterol: PUFAs are highly effective at lowering blood cholesterol levels and also reducing the risk of cardiovascular disease.
Essential Nutrients: The omega-6 fatty acid, linoleic acid, is an essential fatty acid that the body cannot produce on its own. It is critical for normal growth, brain function, and overall health.
Inflammation Control: While the balance between omega-6 and omega-3 fatty acids is important, the PUFAs in peanuts contribute to an overall healthier fat intake that can help reduce inflammation.

The Total Fat Picture: MUFA, PUFA, and Saturated Fat

Peanuts do contain a small amount of saturated fat, around 13-14%, but it is the high proportion of unsaturated fats that defines its nutritional value. The overall fat profile makes peanuts a beneficial addition to a healthy diet when consumed in moderation.

Comparison of Fat Types in Peanuts


Fat Type	Percentage of Total Fat (Approximate)	Function	Health Impact
Monounsaturated Fat (MUFA)	50%	Lowers 'bad' LDL cholesterol, maintains 'good' HDL cholesterol.	Excellent for heart health.
Polyunsaturated Fat (PUFA)	33%	Lowers total blood cholesterol, provides essential omega-6 fatty acid.	Very good for heart health.
Saturated Fat (SFA)	14%	Provides energy, but excessive intake is linked to cardiovascular disease.	Consume in moderation.

The Role of Cultivar and Preparation

The specific ratio of monounsaturated to polyunsaturated fats in peanuts can vary based on the peanut variety (cultivar) and how it is prepared. Some varieties, like high-oleic peanuts, are bred specifically to have a higher monounsaturated fat content, which can improve their shelf life. Additionally, dry-roasted, unsalted peanuts are the most nutritious option, as added salt, sugar, and oils can alter the nutritional content. Some processing methods, like boiling, can even enhance the concentration of certain antioxidants.

Conclusion

In summary, peanuts are not exclusively monounsaturated or polyunsaturated but contain both types of healthy unsaturated fats. The monounsaturated fat content is typically higher, giving peanuts a lipid profile similar to olive oil. When incorporated into a balanced diet, the combination of monounsaturated and polyunsaturated fats, along with protein and fiber, provides numerous health benefits, particularly for cardiovascular health. This makes peanuts an excellent, nutrient-dense snack choice for most people seeking a healthy fat source.

Visit The Peanut Institute for more information on the nutritional composition of peanuts.

Frequently Asked Questions

Yes, most of the fats in peanuts are considered healthy unsaturated fats, including both monounsaturated and polyunsaturated types. These fats are beneficial for heart health when consumed in moderation.

Both are considered healthy and important for overall well-being. Monounsaturated fats are known for their ability to lower bad cholesterol, while polyunsaturated fats provide essential fatty acids that the body cannot produce. A balanced intake of both is beneficial.

Yes, research shows that the healthy monounsaturated and polyunsaturated fats in peanuts can help lower 'bad' LDL cholesterol levels when used to replace saturated fats in your diet.

Peanut oil also contains a combination of monounsaturated and polyunsaturated fats, though the exact percentages can differ slightly from the whole peanut. It is similarly rich in healthy unsaturated fats.

High-oleic peanuts have a higher proportion of monounsaturated fats. This can increase the stability and shelf life of the peanuts and their oil, which is a desirable quality for food producers.

Both raw and dry-roasted peanuts are healthy. However, opting for dry-roasted and unsalted varieties is generally recommended, as oil-roasted or heavily salted versions may have less optimal nutritional content.

Peanuts are nutritionally comparable to many tree nuts. While peanuts contain slightly more fat than cashews or pistachios, they have a very similar heart-healthy unsaturated fat profile, though the specific ratios can vary.