Peanuts (Oil-Roasted, No Salt)
Peanuts are a nutrient-dense, delicious snack option that offers a rich source of healthy fats, proteins, and essential vitamins and minerals. When oil-roasted without salt, they maintain a flavorful, satisfying taste, while still providing substantial health benefits. Their high fat content primarily consists of unsaturated fats, making them a heart-healthy choice. Additionally, peanuts are a great source of fiber, which promotes digestive health, and they are packed with antioxidants and other micronutrients that contribute to overall well-being.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 599 kcal |
| Protein | 28.03 g |
| Total Fat | 52.5 g |
| Saturated Fat | 8.686 g |
| Carbohydrates | 15.26 g |
| Fiber | 9.4 g |
| Sugar | 4.18 g |
| Calcium | 61.0 mg |
| Iron | 1.52 mg |
| Magnesium | 176 mg |
| Phosphorus | 397.0 mg |
| Potassium | 726.0 mg |
| Sodium | 6.0 mg |
| Zinc | 3.28 mg |
| Copper | 0.533 mcg |
| Manganese | 1.845 mg |
| Selenium | 3.3 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (Vitamin B1) | 0.085 mg |
| Riboflavin (Vitamin B2) | 0.089 mg |
| Niacin (Vitamin B3) | 13.825 mg |
| Vitamin B6 | 0.461 mg |
| Folate | 120.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 6.91 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Peanuts are a common allergen and can cause severe allergic reactions in some individuals. It is essential to check for peanut allergies before consuming them. Always be cautious if you are unsure of your allergy status or are preparing foods for others with known peanut allergies.
Dietary Preferences:
- Vegetarian: Suitable for a vegetarian diet, providing a good source of plant-based protein.
- Vegan: A vegan-friendly option, rich in essential nutrients.
- Gluten-Free: Naturally free from gluten, making them a great choice for individuals with gluten sensitivity or celiac disease.
- Low-Carb: While they contain some carbohydrates, they are relatively low compared to other snack foods, making them suitable for a moderate-carb or low-carb diet.
- Heart-Healthy: Due to their high unsaturated fat content, peanuts are a heart-healthy option, helping to maintain cholesterol levels when consumed in moderation.
Health Benefits:
Peanuts are not only a tasty snack but also a powerhouse of nutrients. Rich in protein, they support muscle health and repair. Their fiber content aids in digestion and helps maintain a healthy gut. Peanuts are also a good source of magnesium, which plays a role in over 300 biochemical reactions in the body, including energy production and muscle function. The healthy fats found in peanuts support cardiovascular health by reducing bad cholesterol levels when included in a balanced diet.
Peanuts are also rich in antioxidants such as Vitamin E and resveratrol, which help fight oxidative stress and protect against inflammation. Additionally, they provide a healthy dose of B vitamins, including niacin and folate, which support energy metabolism and brain function.
Cooking & Usage Tips:
Peanuts can be enjoyed in various ways, from a simple snack to a flavorful addition to recipes. They pair well with both sweet and savory dishes. Add them to salads, trail mixes, stir-fries, or baked goods to elevate flavor and nutrition. Alternatively, use them to make peanut butter or incorporate them into desserts like peanut brittle or chocolate-peanut treats.
Conclusion:
Whether you’re looking for a satisfying snack or a versatile ingredient for your recipes, oil-roasted, unsalted peanuts are a nutritious, heart-healthy option. Packed with protein, healthy fats, and essential vitamins, they support overall health and well-being. Enjoy them in moderation for a delicious, nutritious treat that fits into a variety of dietary preferences.
