Peanut Flour (Low Fat) – Nutritional Information
Peanut flour, a versatile and low-fat ingredient, is an excellent addition to your culinary repertoire, offering a rich source of protein while keeping fat content at a minimum. Often used as a flour substitute in baking or blended into smoothies, it brings a nutty flavor and texture without excess calories. Below is a detailed look at the nutritional profile of peanut flour, which can be beneficial for those following high-protein, low-fat, or vegan diets.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 428 kcal |
| Protein | 33.8 g |
| Total Fat | 21.9 g |
| Saturated Fat | 3.04 g |
| Carbohydrates | 31.27 g |
| Fiber | 15.8 g |
| Sugar | 0.0 g |
| Calcium | 130 mg |
| Iron | 4.74 mg |
| Magnesium | 48 mg |
| Phosphorus | 508 mg |
| Potassium | 1358 mg |
| Sodium | 1 mg |
| Zinc | 5.99 mg |
| Copper | 2.039 mcg |
| Manganese | 4.231 mg |
| Selenium | 7.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.457 mg |
| Riboflavin (B2) | 0.172 mg |
| Niacin (B3) | 11.499 mg |
| Vitamin B6 | 0.304 mg |
| Folate (B9) | 133 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Peanut flour is derived from peanuts and should be avoided by individuals with peanut allergies. It is important to be mindful of cross-contamination risks if you have severe peanut allergies, even if the product is labeled as refined or low-fat. Always check the ingredient labels and manufacturing practices to ensure safety.
Dietary Preferences
- Vegetarian: Peanut flour is an excellent choice for those following a vegetarian diet, providing plant-based protein and essential nutrients.
- Vegan: This product is also vegan-friendly, making it a suitable ingredient for a variety of plant-based dishes.
- Low-Fat: As a low-fat product, peanut flour is ideal for individuals seeking to reduce fat intake while still enjoying the flavor and nutritional benefits of peanuts.
- Gluten-Free: Naturally gluten-free, peanut flour can be used in a range of gluten-free recipes, from baked goods to savory dishes.
- High-Protein: With a notable protein content of 33.8g per 100g, peanut flour is an excellent choice for those seeking to increase their protein intake, especially in plant-based diets.
Advice
When incorporating peanut flour into your meals, consider using it as a substitute for other flours in baking recipes or as a base for sauces, dressings, or smoothies. Its rich, nutty flavor and high protein content make it a great addition to both sweet and savory dishes. You can also mix it with other flours to enhance the texture of gluten-free bread or pancakes.
Peanut flour is highly versatile and can be added to protein bars, energy bites, or mixed into your oatmeal for an extra protein boost. Given its low sugar content, it is also suitable for those monitoring their sugar intake or following a low-carb diet.
Conclusion
Peanut flour (low-fat) provides a wholesome, nutrient-dense option for those looking to boost protein intake without compromising on taste or nutritional value. With a strong profile of vitamins and minerals, such as magnesium, phosphorus, and niacin, it can be an essential part of a balanced, healthy diet. Just be sure to check for allergens, especially for those with peanut sensitivities. Whether you’re baking, blending, or cooking, peanut flour adds both nutrition and flavor to your culinary creations.
