Peanuts Valencia Raw – Nutritional Information & Health Benefits
Valencia peanuts, renowned for their rich flavor and versatile use, are often enjoyed raw for their natural, earthy taste. These small but mighty legumes offer a powerful combination of macronutrients, minerals, and vitamins that can contribute positively to a balanced diet. Perfect as a snack, in baking, or incorporated into savory dishes, they are also a great source of plant-based protein and healthy fats.
Below is a detailed breakdown of the nutritional values and potential health benefits of raw Valencia peanuts:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 570 kcal |
| Protein | 25.09 g |
| Total Fat | 47.58 g |
| Saturated Fat | 7.329 g |
| Carbohydrates | 20.91 g |
| Dietary Fiber | 8.7 g |
| Sugar | 0.0 g |
| Calcium | 62 mg |
| Iron | 2.09 mg |
| Magnesium | 184 mg |
| Phosphorus | 336 mg |
| Potassium | 332 mg |
| Sodium | 1 mg |
| Zinc | 3.34 mg |
| Copper | 1.171 mcg |
| Manganese | 1.98 mg |
| Selenium | 7.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.639 mg |
| Riboflavin (Vitamin B2) | 0.3 mg |
| Niacin (Vitamin B3) | 12.875 mg |
| Vitamin B6 | 0.34 mg |
| Folate | 246 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
- Peanuts are a common allergen and can cause severe allergic reactions in some individuals. Always check for any potential peanut allergies before consumption, especially in individuals with a history of nut allergies.
Dietary Preferences
- Vegan: Suitable for plant-based diets, as they are naturally vegan-friendly.
- Gluten-Free: Peanuts contain no gluten, making them a safe choice for individuals with celiac disease or gluten sensitivities.
- Paleo-Friendly: With their natural composition and minimal processing, peanuts fit well within a Paleo diet.
Health Benefits of Raw Valencia Peanuts
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High in Protein: Peanuts are an excellent plant-based source of protein, which supports muscle growth, repair, and overall body function. A 100g serving provides over 25 grams of protein, making them a perfect snack for vegetarians, vegans, and active individuals.
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Rich in Healthy Fats: The majority of the fats in Valencia peanuts are unsaturated fats, which are heart-healthy. These fats help to maintain optimal cholesterol levels and support brain function.
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Fiber-Rich: With 8.7 grams of dietary fiber per 100g, peanuts contribute to better digestive health, helping to regulate bowel movements and prevent constipation.
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Packed with Minerals: Peanuts are rich in several essential minerals, including magnesium, phosphorus, zinc, and potassium. These minerals play vital roles in maintaining bone health, supporting the immune system, and ensuring proper muscle function.
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B Vitamins for Energy: Raw Valencia peanuts are a good source of B vitamins, particularly niacin, thiamine, and folate. These vitamins are involved in energy metabolism and help the body convert food into energy.
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Low in Sugar: Peanuts contain no sugar, making them an ideal choice for those following a low-sugar or low-carb diet. This can help stabilize blood sugar levels and promote overall metabolic health.
Cooking Tips & Suggestions
- Snacking: Simply enjoy raw Valencia peanuts as a healthy, protein-packed snack.
- Baking: Incorporate them into baked goods like cookies, muffins, or cakes for a crunchy texture and a boost of protein.
- Peanut Butter: Blend raw Valencia peanuts in a food processor to create homemade peanut butter, free from preservatives and added sugars.
- Salads: Add a handful of peanuts to your salad for extra crunch and nutrition.
Conclusion
Raw Valencia peanuts offer a wealth of health benefits, thanks to their impressive nutritional profile. Packed with protein, healthy fats, and fiber, they make an excellent addition to a variety of dishes, from snacks to savory recipes. Whether you’re looking for a high-energy boost or a simple, nutritious snack, raw Valencia peanuts are a versatile and delicious choice. However, if you have peanut allergies, it’s crucial to avoid them and opt for other nut or legume-based alternatives.
Incorporating raw Valencia peanuts into your diet can be a simple yet effective way to enhance your nutrition and enjoy the many benefits they offer.
