A peanut butter sandwich is as American as apple pie.
What are your thoughts on peanut butter, though?
I’ve been hearing that peanuts, which I know are actually legumes, aren’t as healthy as tree nuts.
Should I be making my sandwiches with almond butter instead?
— Fred (Last name withheld)
I don’t have any issues with peanuts or peanut butter.
When it comes to nuts (and, yes, for the sake of this post we’ll treat peanuts as such), my recommendation is to always have one serving of some nut every day.
One serving is made up of 13 walnuts halves. In the case of almonds, that’s 23 individual pieces. If you’re talking pistachios, you’re looking at 49 kernels!
The issue with nuts is that you could label any one as “better” or “worse” than the next, depending on what criteria you use.
Consider these lists I compiled:
FIBER CONTENT (per ounce)
- Almonds, hazelnuts, pecans, pistachios: 3 grams
- Brazil nuts, walnuts, peanuts: 2 grams
- Cashews: 1 gram
PROTEIN CONTENT (per ounce)
- Peanuts: 7 grams
- Almonds, pistachios: 6 grams
- Cashews: 5 grams
- Brazil nuts, hazelnuts, walnuts: 4 grams
- Pecans: 3 grams
MONOUNSATURATED (heart-healthy!) FAT (per ounce)
- Hazelnuts: 12.9 grams
- Pecans: 11.5 grams
- Almonds: 8.7 grams
- Brazil nuts, peanuts: 6.9 grams
- Cashews: 6.7 grams
- Pistachios: 6.6 grams
OMEGA 3: OMEGA 6 RATIO (per ounce)
- Walnuts: 1:4
- Pecans: 1:20
- Pistachios: 1:51
- Hazelnuts: 1:89
- Cashews: 1:125
- Brazil nuts: 1:1,139
- Almonds: 1:2,181
- Peanuts: 1:5,491
All of them, meanwhile, are good sources of vitamin E, magnesium, and manganese. Calorie amounts range from 155 (cashews) to 195 (pecans).
I always recommend varying your nut intake since each variety contains unique phytonutrients and antioxidants that have been linked to an array of health benefits.
Peanuts, for example, are a wonderful source of resveratrol (the same antioxidant in red wine and grape skins), while pecans contain high amounts of beta-sisterol, a cholesterol-lowering phytonutrient.