Are peanuts good for cholesterol?

A little, and less than is often claimed. The one meta-analysis of peanut trials alone, 11 trials in 643 people, found peanuts lowered triglycerides by 12 mg/dL (0.13 mmol/L) and did not change LDL or total cholesterol overall. In the healthy people within it, total cholesterol fell by 15 mg/dL (0.40 mmol/L). Pooling all nuts, peanuts included, gives a small LDL fall of 4.6 mg/dL (0.12 mmol/L), but a 2023 review that graded similar pooled nut trials rated the certainty behind the LDL fall very low.

Established. In trials of peanuts and peanut products, triglycerides fell by 12 mg/dL (0.13 mmol/L) against control, with an interval from 0.07 to 0.20, across 11 trials in 643 adults eating 0.88 to 7.1 oz (25 to 200 g) a day for 2 to 24 weeks. The authors rated that evidence moderate in quality.

Unsettled. Whether peanuts lower LDL, the cholesterol that matters most for the heart, is not settled. The peanut meta-analysis found no overall change, and its evidence on LDL was rated low quality. The larger nut analyses find a small fall, and a 2023 review of 129 trials graded it very low certainty because the results disagreed and publication bias was likely.

What the trials found

The peanut meta-analysis

A 2022 meta-analysis pooled 11 randomized trials of peanuts, peanut butter or high oleic peanuts, in adults aged 18 to 84 who were healthy or had metabolic syndrome, overweight, type 2 diabetes or high cholesterol. Triglycerides fell by 12 mg/dL (0.13 mmol/L). Total, LDL and HDL cholesterol did not change significantly. In the 110 healthy participants, total cholesterol fell by 15 mg/dL (0.40 mmol/L) and the LDL to HDL ratio by 0.19, a subgroup result built from a few small trials.

All nuts together

A 2025 meta-analysis of 113 nut trials in 8,060 adults, at a median 45.5 g a day, found LDL cholesterol fell by 4.6 mg/dL (0.12 mmol/L), total cholesterol by 5.4 mg/dL (0.14 mmol/L) and apolipoprotein B by 0.04 g/L. Peanut trials were a minority of those. A 2023 meta-analysis of 129 tree nut and peanut trials found the same direction and graded the certainty very low for LDL and total cholesterol, and moderate for the cholesterol ratios and apolipoprotein B. In type 2 diabetes, a 2021 meta-analysis of 16 trials in 1,041 patients found peanuts and tree nuts did not significantly change LDL, a difference of 4.3 mg/dL (0.11 mmol/L) with an interval crossing zero.

Single peanut trials, positive

The strongest result comes from a tightly controlled kitchen. In a crossover trial, 22 adults ate five diets for 24 days each, all food provided. The diets high in monounsaturated fat, one of them built on peanuts and peanut butter, lowered LDL by 14 percent and total cholesterol by 10 percent against an average American diet. That measures swapping saturated fat out of a whole diet, and the peanut industry helped fund it.

In 54 men with high cholesterol, about 2.7 oz (77 g) of peanuts a day added to their usual diet for 4 weeks raised HDL by 6.1 mg/dL and lowered the ratio of total to HDL cholesterol. The trial was not masked, and its abstract gives no LDL figure. In healthy Ghanaian adults, 500 calories of peanuts a day worked freely into the diet for 8 weeks lowered total cholesterol by 7.2 percent and triglycerides by 20 percent, with no change in LDL or HDL. The abstract does not say how many people took part.

In 151 adults eating 1.5 oz (42 g) of peanuts a day for 12 weeks, the flavor of the peanuts made no difference. People at higher heart risk saw total cholesterol change by minus 12.1 mg/dL, against plus 5.6 in people at lower risk. That is a comparison between two groups of peanut eaters, and the trial had no group eating no peanuts.

Single peanut trials, null

In a 12-week crossover trial of 61 older adults with obesity, high oleic peanuts at 15 to 20 percent of energy made no difference to blood lipids against a nut-free diet. In 32 people with type 2 diabetes on a low-carbohydrate diet, replacing part of their starchy staple food with peanuts or almonds for 3 months had no effect on blood lipids in either group, in a small trial with no nut-free comparison.

Who should be careful

Not for everyone. Peanut allergy is the caution that matters most. In an individual-data meta-analysis of food challenges in 3,151 people with peanut allergy, 4.5 percent reacted with anaphylaxis to 5 mg or less of peanut protein, an interval from 1.9 to 10.1 percent. For them there is no safe cholesterol dose of peanuts.

Weight is the second. In the 2022 meta-analysis, body weight did not change across everyone, but in the six trials of people with or at risk of metabolic syndrome, adding peanuts raised weight by 2.1 lb (0.97 kg), an interval from 0.54 to 1.41. Those are the people most likely to be eating peanuts for their cholesterol, and in those trials the peanuts were added to the diet rather than eaten in place of other food.

What expert bodies say

The European Union refused a health claim that a small handful of peanuts a day, about 30 g, as part of a diet low in saturated fat helps achieve healthy cholesterol levels. The refusal judges the dossier and the wording submitted, not the trials described above. We found no other agency position on peanuts and cholesterol in this search. A US nut claim that the peanut butter review cites was not re-checked here.

How we searched

What would change this answer

• A properly sized randomized trial of peanuts eaten in place of another snack, against a group eating no peanuts, with LDL as the main outcome, in adults with raised cholesterol. Nothing like it is registered.
• An update of the peanut meta-analysis with LDL reported separately for people with high cholesterol, the group the claim is aimed at.
• Results in the nut analyses that agree with one another. The very low certainty on LDL comes from inconsistency and likely publication bias, and more small trials will not fix either.

Peanut butter has its own review, using several of the same trials, at peanut butter and cholesterol, and its nutrition numbers are on the peanut butter page.

Sources

1. ev-pnch-01 · Meta-analysis or systematic review · randomized clinical trial (ARISTOTLE) plus systematic review and meta-analysis of 11 RCTs · n = 643
   As shown in Figure 3, the level of triglycerides in blood decreased significantly after interventions with peanut products compared to the control interventions (MD: −0.13; 95% CI: −0.20 to −0.07; p < 0.0001).
   
   Who: adults aged 18 to 84, healthy or with metabolic syndrome, overweight, type 2 diabetes or high cholesterol; peanuts, peanut butter or high oleic peanuts at 25 to 200 g a day for 2 to 24 weeks
   Effect: triglycerides MD -12 mg/dL (95% CI -18 to -6.2; metric: -0.13 mmol/L, -0.20 to -0.07); no significant change in total, LDL or HDL cholesterol
   Certainty: The best peanut-specific synthesis; quality of evidence moderate for TG, low for LDL and TC.
   Parilli-Moser et al., Frontiers in Nutrition · checked 2026-10-07 · we read the fulltext
2. ev-pnch-02 · Meta-analysis or systematic review · randomized clinical trial (ARISTOTLE) plus systematic review and meta-analysis of 11 RCTs · n = 110
   Although no significant changes were observed in the other lipid analytes, healthy subjects that consumed peanut products had lower total cholesterol and LDL-cholesterol/HDL-cholesterol ratio (MD: −0.40; 95% CI: −0.71 to −0.09; p = 0.010 and MD: −0.19; 95% CI: −0.36 to −0.01; p = 0.030, respectively) in comparison with control groups (Supplementary Table 6).
   
   Who: healthy adults in the peanut trials (110 of 643 participants)
   Effect: total cholesterol MD -15 mg/dL (95% CI -27 to -3.5; metric: -0.40 mmol/L, -0.71 to -0.09); LDL/HDL ratio MD -0.19 (-0.36 to -0.01)
   Certainty: Subgroup of several small RCTs.
   Parilli-Moser et al., Frontiers in Nutrition · checked 2026-10-07 · we read the fulltext
3. ev-pnch-03 · Meta-analysis or systematic review · randomized clinical trial (ARISTOTLE) plus systematic review and meta-analysis of 11 RCTs · n = 6 trials
   In general, no significant changes were detected in the anthropometric measurements (Figure 1), but a significant increase in body weight was observed in the subjects with or at risk of MetS included in the six studies analyzed separately (MD: 0.97; 95% CI: 0.54 to 1.41; P < 0.0001) (Supplementary Table 6).
   
   Who: adults with or at risk of metabolic syndrome in 6 of the peanut trials
   Effect: body weight MD +2.1 lb (95% CI 1.2 to 3.1; metric: 0.97 kg, 0.54 to 1.41); no overall change in the full sample
   Certainty: Peanuts ~570 calories/100 g; the gain occurs when they are added, not when they replace something else.
   Parilli-Moser et al., Frontiers in Nutrition · checked 2026-10-07 · we read the fulltext
4. ev-pnch-04 · Meta-analysis or systematic review · systematic review and meta-analysis of randomized controlled trials · n = 8,060
   Overall, nut consumption resulted in moderate reductions in total cholesterol (mean difference, -0.14 mmol/L [95 % confidence interval, -0.18 to -0.10 mmol/L]) and LDL-C (-0.12 mmol/L [-0.14 to -0.09 mmol/L]), with small reductions in triglycerides (-0.05 mmol/L [-0.07 to -0.03 mmol/L]), TC:HDL-C (-0.11 [-0.16 to -0.06]), LDL-C:HDL-C (-0.19 [-0.24 to -0.12]), and apolipoprotein B (-0.04 g/L [-0.06 to -0.02 g/L]).
   
   Who: adults with various health status eating a median 45.5 g/day of nuts versus a non-nut control
   Effect: total cholesterol MD -5.4 mg/dL (95% CI -7 to -3.9; metric: -0.14 mmol/L, -0.18 to -0.10); LDL-C MD -0.12 (-0.14 to -0.09); triglycerides -0.05; apoB -0.04 g/L
   Certainty: Nuts in general; peanut RCTs are a minority.
   Nutr Metab Cardiovasc Dis, 2025 · checked 2026-10-07 · we read the abstract
5. ev-pnch-05 · Meta-analysis or systematic review · systematic review and meta-analysis of randomized controlled trials with GRADE · n = 129 studies in meta-analysis
   The certainty of the body of evidence for TC:HDL cholesterol, LDL cholesterol:HDL cholesterol, and apoB were "moderate" because of inconsistency, for TG were "low," and for LDL cholesterol and TC were "very low" because of inconsistency and the likelihood of publication bias.
   
   Who: adults in randomized trials of tree nuts or peanuts at any dose
   Effect: falls in LDL, total cholesterol, triglycerides and apoB; GRADE moderate for ratios and apoB, low for TG, very low for LDL and TC
   Certainty: Same direction as 39638677, but a stricter certainty assessment.
   Adv Nutr, 2023 · checked 2026-10-07 · we read the abstract
6. ev-pnch-06 · Meta-analysis or systematic review · systematic review and meta-analysis of randomized controlled-feeding trials · n = 1,041
   The results showed that peanuts and tree nuts supplementation did not induce significant changes in low-density lipoprotein-cholesterol (LDL-C) (mean difference = -0.11; 95%CI: -0.25 - 0.03, p = 0.117) and high-density lipoprotein-cholesterol (HDL-C) (mean difference = 0.01; 95%CI: -0.01 - 0.04, p = 0.400) in patients with type 2 diabetics.
   
   Who: patients with type 2 diabetes in randomized controlled-feeding trials of peanuts or tree nuts
   Effect: LDL-C MD -0.11 (95% CI -0.25 to 0.03); HDL-C MD 0.01 (-0.01 to 0.04)
   Certainty: Peanuts and tree nuts together.
   Front Nutr, 2021 · checked 2026-10-07 · we read the abstract
7. ev-pnch-07 · Randomized controlled trial(s) · randomized, double-blind, 5-period crossover controlled-feeding trial · n = 22
   The high-MUFA diets lowered total cholesterol by 10% and LDL cholesterol by 14%.
   
   Who: adults on five 24-day controlled diets: average American, Step II low-fat, olive oil, peanut oil, peanuts and peanut butter
   Effect: high-MUFA diets: total cholesterol -10%, LDL -14%
   Certainty: Effect of replacing saturated fat in a fully controlled diet; partly funded by the peanut industry.
   Am J Clin Nutr, 1999 · checked 2026-10-07 · we read the abstract
8. ev-pnch-08 · Randomized controlled trial(s) · randomized crossover trial · n = 54
   Peanut consumption increased HDL-C (mean 6.1 (se 1.5) mg/dl; P < 0.001) and total antioxidant capacity (TAC) (mean 1.2 (se 0.6) U/mL P = 0.04).
   
   Who: 54 hypercholesterolemic men, total cholesterol 200 to 350 mg/dl, about 77 g peanuts a day added to habitual diet for 4 weeks
   Effect: HDL-C +6.1 (SE 1.5) mg/dl, P < 0.001; TC/HDL-C ratio -1 (SE 0.3); LDL-C/HDL-C ratio -0.7 (SE 0.2)
   Certainty: Short duration; no masking; LDL is not given separately in the abstract.
   Public Health Nutr, 2010 · checked 2026-10-07 · we read the abstract
9. ev-pnch-09 · Randomized controlled trial(s) · randomized crossover trial · n = —
   There was significant decrease in total cholesterol (7.2%) and triacylglycerol (20.0%) after T1.
   
   Who: healthy Ghanaian adults; 2,092 kJ (500 calories) of peanuts a day incorporated freely into the diet for 8 weeks
   Effect: total cholesterol -7.2%, triacylglycerol -20.0% after the free-incorporation arm; LDL-C and HDL-C not significantly changed
   Certainty: The number of participants is not named in the abstract; in the two other frames, only nonsignificant trends.
   Int J Food Sci Nutr, 2007 · checked 2026-10-07 · we read the abstract
10. ev-pnch-10 · Randomized controlled trial(s) · randomized parallel-group trial · n = 151
    Participants at greater risk of cardiovascular disease had significantly greater mean (± SE) reductions in diastolic blood pressure (-5.0 ± 1.7 mm Hg compared with -0.7 ± 0.6 mm Hg), cholesterol (-12.1 ± 8.5 mg/dL compared with +5.6 ± 2.0 mg/dL), and triglycerides (-31.7 ± 15.8 mg/dL compared with +2.3 ± 3.0 mg/dL) (n = 27, 24, and 15, respectively; P < 0.01) than did those at lower risk, who did not have significantly different cholesterol or triglyceride concentrations.
    
    Who: 151 adults given 1.5 oz (42 g) peanuts a day in one or three flavors for 12 weeks; subgroup at greater cardiovascular risk
    Effect: higher-risk subgroup: cholesterol -12.1 ± 8.5 vs +5.6 ± 2.0 mg/dL, triglycerides -31.7 ± 15.8 vs +2.3 ± 3.0 mg/dL; no flavor effect on blood indexes
    Certainty: No control without peanuts; effect in a risk subgroup.
    Am J Clin Nutr, 2014 · checked 2026-10-07 · we read the abstract
11. ev-pnch-11 · Randomized controlled trial(s) · randomized crossover trial · n = 61
    Consistent with other nut studies, there were no differences in lipids, CRP, glucose and insulin with peanut consumption.
    
    Who: 61 adults aged about 65 with BMI about 31, high oleic peanuts at 15 to 20% of energy vs nut-free diet
    Effect: no differences in lipids, CRP, glucose or insulin
    Certainty: Null result: the benefit is not universal.
    Nutrients, 2015 · checked 2026-10-07 · we read the abstract
12. ev-pnch-12 · Randomized controlled trial(s) · randomized parallel trial · n = 32
    The peanut and almond consumption did not increase the body mass index (BMI) and had no effect on the blood lipid profile or interleukin-6 (IL-6).
    
    Who: 32 patients with type 2 diabetes randomized to peanuts (17) or almonds (15) replacing part of starchy staple food in a low-carbohydrate diet; 25 completed
    Effect: no effect on blood lipid profile in either group; no between-group differences
    Certainty: Comparison of peanuts with almonds, without a no-nut control; small sample.
    Nutrients, 2018 · checked 2026-10-07 · we read the abstract
13. ev-pnch-13 · Observational data · systematic review with individual participant data meta-analysis of food challenge studies · n = 3,151
    At individual participant data meta-analysis, 4.5% (95% CI, 1.9% to 10.1%) of individuals reacted to 5 mg or less of peanut protein with anaphylaxis (moderate heterogeneity [I2 = 57%]).
    
    Who: individuals with peanut allergy reacting at double-blind placebo-controlled food challenge, studies 2010 to 2020
    Effect: anaphylaxis at <=5 mg peanut protein 4.5% (95% CI 1.9% to 10.1%)
    Certainty: Synthesis of challenge tests, not an intervention RCT, hence C (n6 2026-10-06).
    J Allergy Clin Immunol, 2021 · checked 2026-10-07 · we read the abstract
14. ev-pnch-14 · Position of an expert body · EU Register on nutrition and health claims, claim POL-HC-7733, snapshot of 2026-09-21 · n = —
    POL-HC-7733 Peanuts, Peanut butter, Peanut oil Consuming a small handful, about 30 grams, of peanuts a day as part of a diet low in saturated fat helps to achieve healthy cholesterol levels and promotes heart health. Consuming two tablespoons, about 30g, of peanut butter a day as part of a diet low in saturated fat helps to achieve healthy cholesterol levels and promotes heart health. Consuming two tablespoons, about 30 grams of peanut oil a day as part of a diet low in saturated fat helps to achieve healthy cholesterol levels and promotes heart health. Non-authorised
    
    Who: —
    Effect: claim POL-HC-7733 status Non-authorized
    Certainty: The rejection assesses the dossier and the wording, not the RCTs on lipids themselves.
    EU Register on nutrition and health claims, claim POL-HC-7733, snapshot 2026-09-21 · checked 2026-10-07 · we read the row