Peanuts (All Types, Dry-Roasted with Salt) – Nutritional Information
Peanuts, particularly dry-roasted varieties with salt, offer a delightful combination of rich flavors and essential nutrients. These crunchy snacks are often enjoyed on their own or used as an ingredient in a wide range of recipes, from savory dishes to sweet treats. Not only do they provide a satisfying taste, but they also pack a substantial nutritional punch, making them a great addition to any balanced diet.
Here’s a closer look at the key nutritional details of dry-roasted salted peanuts:
Ingredients Table:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 587 kcal |
| Protein | 24.35 g |
| Total Fat | 49.66 g |
| Saturated Fat | 7.723 g |
| Carbohydrates | 21.26 g |
| Dietary Fiber | 8.4 g |
| Sugar | 4.9 g |
| Calcium | 58 mg |
| Iron | 1.58 mg |
| Magnesium | 178 mg |
| Phosphorus | 363 mg |
| Potassium | 634 mg |
| Sodium | 410 mg |
| Zinc | 2.77 mg |
| Copper | 428 mcg |
| Manganese | 1.786 mg |
| Selenium | 9.3 mcg |
| Vitamin C | 0 mg |
| Thiamin (Vitamin B1) | 0.152 mg |
| Riboflavin (Vitamin B2) | 0.197 mg |
| Niacin (Vitamin B3) | 14.355 mg |
| Vitamin B6 | 0.466 mg |
| Folate (Vitamin B9) | 97 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 4.93 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Peanuts are a well-known allergen and can cause severe reactions in individuals with peanut allergies. It’s crucial to be aware of this when considering peanuts in recipes, particularly in shared kitchens or at social gatherings. In addition to the inherent peanut allergens, this particular variety of peanuts is dry-roasted with salt, which may also impact certain health conditions related to sodium intake.
Allergen Warning: Contains peanuts. May contain traces of other nuts, depending on the processing environment.
Dietary Preferences:
Dry-roasted salted peanuts are a versatile ingredient that can fit into various dietary preferences, though they are best consumed in moderation due to their high fat content. Here’s how they align with some common dietary choices:
- Vegetarian/Vegan: Yes, peanuts are plant-based and suitable for both vegetarian and vegan diets.
- Gluten-Free: Yes, peanuts are naturally gluten-free, making them a safe choice for those with gluten sensitivities or celiac disease.
- Low-Carb/Keto: While peanuts contain a moderate amount of carbs, they are still suitable for low-carb or keto diets when consumed in small portions due to their high fat and protein content.
- Low-Sodium: This variety is salted, which means it is not recommended for those following a low-sodium diet. Opting for unsalted peanuts would be a better choice for reducing sodium intake.
Health Benefits & Advice:
Peanuts are rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed as part of a balanced diet. They also offer a high amount of protein, making them a great snack option for vegetarians and those looking to increase their protein intake.
- Rich in Nutrients: Peanuts are packed with essential minerals like magnesium, phosphorus, and potassium, which are vital for maintaining proper muscle and nerve function, bone health, and hydration.
- Antioxidants: Peanuts contain antioxidants like Vitamin E and niacin, which help combat oxidative stress and inflammation in the body.
- Fiber: With 8.4 grams of dietary fiber per 100 grams, peanuts are beneficial for digestive health, promoting regular bowel movements and contributing to a feeling of fullness.
However, due to their high fat content (49.66 g per 100g), it’s important to consume peanuts in moderation, particularly for individuals monitoring their calorie intake. Choosing unsalted or lightly salted varieties may also help in managing sodium intake.
Conclusion:
Peanuts, especially when dry-roasted with salt, offer a deliciously crunchy and satisfying snack option that provides an impressive range of nutritional benefits. They are rich in healthy fats, protein, and various essential vitamins and minerals, making them a valuable addition to a well-rounded diet. However, it’s important to be mindful of their high sodium content and allergenic potential, particularly for those with peanut allergies.
Whether you’re adding them to a trail mix, using them in savory dishes, or simply enjoying them on their own, dry-roasted salted peanuts are a tasty and nutritious option that can contribute to your overall health when consumed in moderation.
