Peanut

The peanut (actually a legume) is a fairly protein-rich nut: 26 g per 100 g, with 50 g of fat and fibre (621 kcal). Like other nuts, it is energy-dense and provides healthy fats, to be dosed.

It is the raw material for peanut butter, with the same profile: lots of calories and fat, a good protein contribution for a plant food.

A handful (~30 g) provides ~185 kcal. Plain or dry-roasted rather than salted/flavoured, they make a handy snack when bulking; when cutting, measure the portion as it is easy to eat a lot.

As a standalone snack, in a trail mix, or as peanut butter on bread or a porridge. Choose the least processed versions (with no added oil or sugar).

Botanically, the peanut is not a tree nut but a legume, like the pea or lentil — it grows underground. Nutritionally it behaves like a nut (fat-rich), but with a bit more protein than most tree nuts: hence its value as a snack.

Important point: it is one of the major allergens. If you are allergic to peanuts, avoid them entirely (peanuts and peanut butter) and swap in almond or hazelnut butter.

Peanuts are most often eaten roasted, which brings out their aroma and gives them their crunch. Favour dry roasting with no added oil: they already contain about 50 g of fat per 100 g, so there is no need to add more. You can roast them yourself in the oven at 160 °C (320 °F) for 12 to 15 minutes, stirring halfway, then let them cool before storing them.

There is also the boiled version, very common in some parts of the world: softer, slightly less caloric by weight since it is full of water, and often well tolerated. Raw peanuts are mostly used to make homemade butter or to simmer in stews and sauces (mafé, satay sauce). In every case the goal is the same: keep the product simple and measure the portion.

Read the ingredient list: ideally, a single word, "peanuts". Coated party mixes, paprika or honey versions, or oil-fried ones add sodium, sugar and lower-quality fats without adding anything on the protein side. A salted peanut can contain several times more salt than a plain one.

Pick well-sized peanuts, without shrivelled, mouldy or dark kernels, and buy them from a shop with fast turnover. Damaged kernels are the ones most likely to carry mould. Peanuts in the shell keep well and give you a small edge: cracking the shells slows you down and limits how much you eat without thinking.

The fats in peanuts turn rancid with heat, light and air. Keep them in an airtight container, in a cool place away from light; once opened, a well-sealed tin keeps for several weeks. If they smell like paint or old cardboard, or taste bitter and stale, throw them out.

Peanuts can be contaminated by mould that produces aflatoxins, especially when stored in damp conditions. Products sold in the European Union are controlled, but avoid visibly mouldy kernels, never eat a peanut that tastes mouldy, and store them dry. For people with an allergy, a mere trace can be enough: always read the labels of processed products.

When bulking, the peanut is a simple ally: a handful adds ~185 kcal, about 8 g of protein and unsaturated fats without filling you up. Add it to a porridge, to a shake blended with a banana, or to a bedtime snack to reach your calorie surplus more easily.

When cutting it is not off-limits, but every handful counts: 30 g already means more than 15 g of fat. Weigh them, serve them in a small bowl rather than eating from the bag, and compensate on the other fat sources of the day. Used this way, they bring satiety and pleasure without derailing your calorie deficit.

The first mistake is mindless snacking in front of a screen: peanuts are very easy to nibble, and an extra 100 g a week is over 600 kcal. The second is relying on them as your main protein source: with 26 g per 100 g but as many calories as a meal, they complement a diet, they do not replace it.

The third trap: choosing sweetened or coated versions thinking it is a "fitness" choice. Finally, do not overlook allergies: a single allergic person in a household or gym is reason enough for caution when you share or prepare snacks to go.