Peanuts (All Types, Oil-Roasted with Salt) – Nutritional Information
Peanuts, particularly in their oil-roasted form with a sprinkle of salt, provide a satisfying combination of crunchy texture and savory flavor. As a versatile snack, they offer a wealth of nutrients, making them a popular choice for those seeking both taste and nourishment. Here’s a detailed breakdown of the nutritional content in this beloved snack:
Ingredients Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 599 kcal |
| Protein | 28.03 g |
| Fat | 52.5 g |
| Saturated Fats | 8.655 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 | 320.0 mg |
| Zinc | 3.28 mg |
| Copper | 0.533 mcg |
| Manganese | 1.845 mg |
| Selenium | 3.3 mcg |
| Vitamin C | 0.8 mg |
| Thiamine (Vitamin B1) | 0.085 mg |
| Riboflavin (Vitamin B2) | 0.089 mg |
| Niacin (Vitamin B3) | 13.825 mg |
| Vitamin B6 | 0.461 mg |
| Folate (Vitamin B9) | 120 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 6.94 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Peanuts are a common allergen and can cause severe allergic reactions in sensitive individuals. It’s important to check for any peanut-based cross-contamination, especially in products processed in facilities that handle other nuts or allergens.
Dietary Preferences:
- Vegan: Yes, peanuts are a plant-based food, making them suitable for vegan diets.
- Gluten-Free: Peanuts, in their pure form, are naturally gluten-free, making them safe for individuals with gluten sensitivity or celiac disease.
- Keto-Friendly: Due to their high fat content and low carbohydrate count, peanuts can be included in a ketogenic diet, though portion control is key.
- Vegetarian: Yes, peanuts are suitable for vegetarians.
- Paleo: Peanuts may be controversial in paleo diets due to their classification as legumes, but some individuals on paleo-like plans may choose to include them. However, strict paleo followers typically avoid peanuts.
Nutritional Benefits & Advice:
Peanuts are a powerhouse of nutrition. They offer a rich source of plant-based protein, making them an excellent choice for vegetarians and vegans looking to meet their protein needs. The high fat content primarily consists of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health when consumed in moderation.
- Protein: Peanuts are packed with protein, providing over 28 grams per 100 grams, which is great for muscle repair and maintenance.
- Healthy Fats: While peanuts are high in fats, the majority of these fats are heart-healthy unsaturated fats. However, the saturated fat content is still significant, so it’s important to enjoy them in moderation, especially if you’re watching your cholesterol levels.
- Fiber: With 9.4 grams of fiber, peanuts help promote digestive health, support healthy blood sugar levels, and keep you feeling full longer.
- Vitamins & Minerals: Peanuts offer a variety of essential nutrients, including magnesium (important for muscle function and nerve health), phosphorus (for bone health), and potassium (for maintaining healthy blood pressure). They also contain notable amounts of niacin, vitamin E, and folate, all of which contribute to energy production, antioxidant protection, and overall vitality.
Moderation is Key: While peanuts are nutritionally dense, their high fat content means they can be calorie-dense as well. A small handful (about 28 grams) can deliver a satisfying snack without overindulgence. Roasting peanuts in oil, as is typical with oil-roasted peanuts, can increase the calorie content, so it’s important to balance this with other lower-calorie, nutrient-dense foods in your diet.
Conclusion:
Oil-roasted salted peanuts offer a combination of satisfying crunch, savory flavor, and an impressive array of nutrients. They are a great snack choice for anyone looking to add some healthy fats, protein, and fiber into their diet. Whether you enjoy them on their own, sprinkle them on salads, or incorporate them into homemade energy bars, peanuts are a delicious, versatile, and nutritious addition to your pantry. Just remember to consume them in moderation, as their high-calorie content can add up quickly, especially if you’re watching your weight or overall calorie intake.
