Peanuts (All Types, Raw) β Nutritional Information
Peanuts, in their raw form, are a nutrient-dense food that provides a variety of health benefits. Known for their rich taste and versatility, they can be enjoyed in various dishes, from snacks to baked goods, and are often used as an ingredient in savory and sweet recipes alike. Here’s a detailed breakdown of their nutritional profile:
Nutritional Composition (Per 100g of Raw Peanuts)
| Nutrient | Amount |
|---|---|
| Energy | 567 kcal |
| Protein | 25.8 g |
| Total Fat | 49.24 g |
| Saturated Fat | 6.279 g |
| Carbohydrates | 16.13 g |
| Dietary Fiber | 8.5 g |
| Sugar | 4.72 g |
| Calcium | 92.0 mg |
| Iron | 4.58 mg |
| Magnesium | 168 mg |
| Phosphorus | 376 mg |
| Potassium | 705 mg |
| Sodium | 18.0 mg |
| Zinc | 3.27 mg |
| Copper | 1.144 mcg |
| Manganese | 1.934 mg |
| Selenium | 7.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.64 mg |
| Riboflavin (Vitamin B2) | 0.135 mg |
| Niacin (Vitamin B3) | 12.066 mg |
| Vitamin B6 | 0.348 mg |
| Folate (Vitamin B9) | 240 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 8.33 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Peanuts are classified as one of the major food allergens, and should be avoided by individuals with a peanut allergy. Cross-contamination with peanuts can occur in various food preparation settings, so it’s essential to read labels carefully if you have sensitivities.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Keto-Friendly: Peanuts can be included in a keto diet in moderation, due to their higher fat and protein content compared to carbs.
- Low-Carb: While peanuts have moderate carbohydrate content, their fiber helps mitigate the impact on blood sugar levels.
- Nut-Free Alternative: For those with nut allergies, peanuts should be avoided, and a suitable nut-free alternative should be chosen.
Health Benefits & Tips:
Peanuts are a rich source of protein, making them an excellent option for vegetarians and vegans looking to boost their protein intake. They also contain healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health. Additionally, peanuts are a good source of magnesium, which helps in muscle function and energy production. They also provide a significant amount of folate, an essential nutrient for cell growth and metabolism.
To maximize the benefits, consider pairing raw peanuts with other nutrient-dense foods like fruits, vegetables, or whole grains in your meals. They can also be used in smoothies, salads, or as a topping for yogurt and oatmeal.
Conclusion:
Peanuts, particularly in their raw form, are a powerhouse of nutrients. Rich in protein, healthy fats, and essential vitamins and minerals, they can be a valuable addition to a balanced diet. Whether you’re snacking or incorporating them into a dish, they offer numerous benefits. However, always be mindful of peanut allergies when preparing or serving meals containing peanuts.
