Peanuts (Virginia Raw)
Peanuts, specifically the Virginia variety in their raw form, are a rich source of essential nutrients that make them a popular snack and versatile ingredient in various culinary preparations. With their crunchy texture and nutty flavor, they provide an impressive balance of macronutrients, vitamins, and minerals that contribute to a well-rounded diet.
Nutritional Overview
Raw Virginia peanuts are packed with healthy fats, primarily unsaturated fats, which support heart health. They are an excellent source of plant-based protein, making them ideal for vegetarians, vegans, and anyone looking to increase their protein intake. In addition, they are high in fiber, promoting digestive health, and low in sodium, making them a great option for those monitoring their salt consumption. Below is a detailed nutritional breakdown of Virginia raw peanuts:
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 563 kcal |
| Protein | 25.19 g |
| Total Fat | 48.75 g |
| Saturated Fat | 6.43 g |
| Carbohydrates | 16.54 g |
| Fiber | 8.5 g |
| Sugars | 3.95 g |
| Calcium | 89 mg |
| Iron | 2.55 mg |
| Magnesium | 171 mg |
| Phosphorus | 380 mg |
| Potassium | 690 mg |
| Sodium | 10 mg |
| Zinc | 4.43 mg |
| Copper | 1.11 mcg |
| Manganese | 1.70 mg |
| Selenium | 7.1 mcg |
| Vitamin C | 0 mg |
| Thiamine (Vitamin B1) | 0.653 mg |
| Riboflavin (Vitamin B2) | 0.131 mg |
| Niacin (Vitamin B3) | 12.375 mg |
| Vitamin B6 | 0.346 mg |
| Folate (Vitamin B9) | 239 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 6.56 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Peanuts are a common allergen and can cause severe allergic reactions in sensitive individuals. It is essential to avoid peanuts if you or someone you’re preparing food for has a peanut allergy. Always check labels and ingredient lists to ensure that peanuts are not part of a product you’re consuming, especially in packaged foods.
Dietary Preferences
- Vegan: Peanuts are 100% plant-based, making them a perfect fit for vegan diets.
- Vegetarian: As a plant-based protein source, peanuts are ideal for vegetarians.
- Gluten-Free: Naturally gluten-free, raw peanuts can be safely included in gluten-free diets.
- Low Sodium: With only 10 mg of sodium per 100g, peanuts are a great choice for those looking to limit their salt intake.
- High Protein: Peanuts are an excellent plant-based protein option for vegetarians, vegans, and anyone looking to boost their protein intake.
Health Benefits
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Rich in Protein: Virginia raw peanuts contain 25.19 g of protein per 100g, making them an excellent source of plant-based protein, ideal for muscle repair and growth.
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Healthy Fats: With 48.75 g of fat per 100g, peanuts are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, which are beneficial for heart health. These fats help reduce bad cholesterol levels and promote overall cardiovascular well-being.
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High in Fiber: Peanuts are high in fiber (8.5 g per 100g), which supports digestion, helps maintain healthy blood sugar levels, and promotes a feeling of fullness, which can aid in weight management.
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Vitamins and Minerals: Virginia raw peanuts provide a good range of vitamins and minerals, including magnesium (171 mg), phosphorus (380 mg), and folate (239 mcg), all of which play essential roles in maintaining overall health. Magnesium supports nerve and muscle function, while phosphorus is crucial for healthy bones and teeth. Folate is vital for cell division and healthy pregnancy.
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Antioxidants: Peanuts are a rich source of Vitamin E (6.56 mg per 100g), which acts as a powerful antioxidant, helping to protect cells from oxidative stress and supporting skin health.
How to Incorporate Virginia Raw Peanuts Into Your Diet
- Snacks: Enjoy raw peanuts as a quick, satisfying snack on their own or mixed with other nuts and dried fruits for a healthy trail mix.
- Peanut Butter: You can easily make your own peanut butter at home by grinding raw peanuts into a creamy paste. This homemade peanut butter can be used on toast, in smoothies, or as a dip for fruits and vegetables.
- Salads: Add a handful of crushed peanuts to salads for a crunchy texture and a boost of protein.
- Baking: Raw peanuts can be incorporated into baked goods like cookies, granola bars, or cakes, adding flavor and a nutritious element.
- Cooking: Use raw peanuts in savory dishes such as stir-fries, curries, or as a garnish for soups and rice dishes.
Conclusion
Virginia raw peanuts are a highly nutritious food, providing a rich source of healthy fats, protein, fiber, and various essential vitamins and minerals. Whether you enjoy them as a snack, in cooking, or as part of baked goods, they are a versatile and health-promoting ingredient. However, individuals with peanut allergies should avoid peanuts entirely. Peanuts offer a range of dietary benefits, including supporting heart health, boosting protein intake, and promoting digestive well-being, making them a valuable addition to a balanced diet.
