Peanuts (All Types, Cooked, Blanched, With Salt)
Peanuts are a versatile and nutrient-dense food, commonly enjoyed as a snack or ingredient in a variety of dishes. This particular variant consists of cooked and blanched peanuts with added salt, offering a savory flavor and a rich nutrient profile. Known for their health benefits, peanuts are packed with protein, healthy fats, and essential vitamins and minerals.
Nutritional Breakdown (Per 100g):
- Energy: 318 kcal
- Protein: 13.5 g
- Total Fat: 22.01 g
- Saturated Fat: 3.055 g
- Carbohydrates: 21.26 g
- Fiber: 8.8 g
- Sugar: 2.47 g
- Vitamins and Minerals:
- Calcium: 55 mg
- Iron: 1.01 mg
- Magnesium: 102 mg
- Phosphorus: 198 mg
- Potassium: 180 mg
- Sodium: 751 mg
- Zinc: 1.83 mg
- Copper: 0.499 mcg
- Manganese: 1.023 mg
- Selenium: 4.4 mcg
- Vitamin C: 0 mg
- Thiamin (Vitamin B1): 0.259 mg
- Riboflavin (Vitamin B2): 0.063 mg
- Niacin (Vitamin B3): 5.259 mg
- Vitamin B6: 0.152 mg
- Folate: 75 mcg
- Vitamin B12: 0 mcg
- Vitamin A: 0 mcg
- Vitamin E: 4.1 mg
- Vitamin D2: 0 mcg
Allergen Information:
Peanuts are a common allergen and should be avoided by individuals with a peanut allergy. If consumed by those with a sensitivity, they may cause severe reactions such as anaphylaxis. It is important to note that peanuts are also considered a tree nut by the FDA, though they are technically legumes.
Dietary Preferences:
Peanuts are suitable for most diets, including:
- Vegetarian: Peanuts are plant-based and do not contain animal products.
- Vegan: Free from animal-derived ingredients, making them an excellent choice for vegans.
- Gluten-Free: Naturally gluten-free, though cross-contamination in processing facilities may occur.
- Low-Carb: Peanuts are low in carbohydrates, making them suitable for those following a low-carb or ketogenic diet.
Advice:
While peanuts provide a rich source of protein and healthy fats, they are also calorie-dense, so moderation is key if you are watching your calorie intake. For individuals monitoring their sodium intake, be mindful of the added salt in this particular variant. Peanuts are an excellent addition to a balanced diet, providing energy, supporting muscle repair, and contributing to heart health thanks to their healthy fats. Always ensure peanuts are stored in a cool, dry place to maintain their freshness and flavor.
Conclusion:
Peanuts, in their cooked, blanched, and salted form, offer a delicious and nutritious option for those seeking a snack or ingredient with a high protein content and a balance of essential vitamins and minerals. Their versatility in various dishes makes them a staple in many culinary traditions worldwide.
