Peanuts (Spanish Raw) – Nutritional Information & Ingredients Breakdown
Peanuts, particularly the Spanish raw variety, are a highly nutritious snack option. These peanuts provide a rich source of protein, healthy fats, and essential minerals that contribute to overall well-being. Below is a detailed breakdown of the nutritional information for Spanish raw peanuts, along with a look at their health benefits.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 570 kcal |
| Protein | 26.15 g |
| Fat | 49.6 g |
| Saturated Fats | 7.098 g |
| Carbohydrates | 15.83 g |
| Fiber | 9.5 g |
| Sugar | 0 g |
| Calcium | 106 mg |
| Iron | 3.91 mg |
| Magnesium | 188 mg |
| Phosphorus | 388 mg |
| Potassium | 744 mg |
| Sodium | 22 mg |
| Zinc | 2.12 mg |
| Copper | 0.9 mcg |
| Manganese | 2.64 mg |
| Selenium | 7.2 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.675 mg |
| Riboflavin (B2) | 0.135 mg |
| Niacin (B3) | 15.925 mg |
| Vitamin B6 | 0.348 mg |
| Folate | 240 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations
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Rich Source of Protein: Peanuts offer a substantial amount of protein (26.15g per 100g), making them an excellent plant-based option for vegetarians and those looking to increase their protein intake. Protein is essential for muscle repair, immune function, and overall cellular health.
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Healthy Fats: The fat content in Spanish raw peanuts is predominantly composed of unsaturated fats, which are beneficial for heart health. They provide 49.6 grams of fat, including 7.098 grams of saturated fats. Despite the higher fat content, these fats are mostly healthy, aiding in improved cholesterol levels when consumed in moderation.
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Packed with Fiber: With 9.5 grams of dietary fiber per 100 grams, peanuts promote digestive health, help maintain regular bowel movements, and contribute to a feeling of fullness, which can aid in weight management.
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Mineral-Rich: Peanuts are loaded with important minerals, including magnesium (188 mg), phosphorus (388 mg), potassium (744 mg), and iron (3.91 mg), all of which are essential for various bodily functions, such as bone health, energy production, and maintaining normal blood pressure.
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B Vitamins: Spanish raw peanuts provide several B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B6, which are important for energy metabolism, cognitive function, and overall vitality.
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Folate: At 240 mcg of folate, peanuts are a great source of this B vitamin, which plays a crucial role in DNA synthesis and red blood cell formation. Folate is particularly important during pregnancy to prevent neural tube defects.
Allergen Information
Peanuts are a common allergen and can trigger severe allergic reactions in sensitive individuals. If you or someone you are preparing food for has a peanut allergy, it’s crucial to avoid consuming this ingredient. Always check for cross-contamination in food processing facilities to ensure safety.
Dietary Preferences
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Vegetarian-Friendly: Peanuts are plant-based, making them suitable for vegetarian and vegan diets. They are an excellent protein source for those following a plant-based lifestyle.
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Gluten-Free: Peanuts are naturally gluten-free, making them a safe option for those with gluten sensitivity or celiac disease, as long as they are processed in a gluten-free environment.
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Low-Carb: With just 15.83 grams of carbohydrates per 100 grams, peanuts can fit into low-carb and ketogenic diets, offering a satisfying snack without spiking blood sugar levels.
Conclusion
Spanish raw peanuts are a highly nutritious food, offering a rich source of protein, healthy fats, and essential vitamins and minerals. They are a versatile ingredient that can be enjoyed on their own as a snack, incorporated into recipes, or used as a topping for salads, baked goods, and more. Always ensure you are mindful of potential peanut allergies when preparing and serving dishes that contain them. With their robust nutrient profile, Spanish raw peanuts are a great addition to a balanced, healthy diet.
