Raw Peanuts
Peanuts are an incredibly nutritious and healthy food. They contain protein, vitamins, and minerals as well as much-needed nutrients for a balanced diet. Yet they also contain high levels of fat which should not be consumed alongside other fatty foods in excess.
Nutrition Profile
Raw peanuts have a moderate amount of calories and fat, but they are also rich in protein and fiber.
Below is a full look at the nutrition facts of peanuts per 100 grams, or 3.5 ounces.
- Calories: 567
- Protein: 25.8g
- Carbs: 16.1g
- Sugar: 4.7g
- Fiber: 8.5g
- Fat: 49.2g
- Saturated Fats: 6.28g
- Monosaturated Fats: 24.43g
- Polyunsaturated Fats: 15.56g
- Omega-6: 15.56g
Raw Peanuts: Nutrition Facts and Health Benefits
Peanuts are one of the most popular food items worldwide because they are delicious, affordable, and versatile. Peanuts are not just delicious party snacks. They also make a wide range of other products, such as peanut butter, smoothies, and even oil!
Regardless of where you are in the world, there’s a high probability that peanuts are on your plate right now. But do you know how nutritious they really are?
Where Do Peanuts Come From?
Before we go over their nutrition, it’s important to clarify that peanuts are not nuts despite being closely related.
You might think peanuts are a type of nut because they’re scientifically classified as a legume crop. But on the outside edge, they look like nuts and in fact are “real” nuts like almonds and walnuts that grow on trees.
Raw Peanuts Nutritional Profile
Raw peanuts have a moderate amount of fat and calories, but keep in mind that they are rich in protein and fiber.
Are Peanuts Healthy?
Peanuts in their raw form are a great source of healthy fats, protein, and fiber. Plus they contain significant levels of vitamins A, B1, D, and E; potassium; phosphorus; and magnesium.
How Much Protein Is in Peanuts
Peanuts are a great source of plant-based protein. For every 100 grams of peanuts, they contain an average of 25 grams of protein on a scale. This means that a serving contains just around 50% of the recommended daily intake for protein on its own. Individuals who do not consume enough protein in their diet may experience fatigue, a diminished ability to heal properly, and a decreased immune system.
Protein is essential to building muscle because it can repair muscle tissue. This means that peanut products including peanuts and peanut butter are a staple in the diets of many bodybuilders, athletes, and people who work out regularly.
Fat in Peanuts
Unlike other legumes, peanuts have a higher fat content. In fact, peanuts with 44-56% of their weight from fat are classified as oilseed crops. Over half the world’s production of peanut oil comes from this crop type.
The fat in peanuts consists mostly of healthy fats, which are a mono- and polyunsaturated type. These types of fats have been shown to be helpful for heart health and lower cholesterol levels according to the American Heart Association.
Peanuts contain a small number of saturated fats so it’s best to eat them in moderation.
Carbs in Raw Peanuts
Raw peanuts have about 15% total carb content, which is relatively low in carbs. Peanuts have a very low glycemic index, which is a measure of how fast the carbohydrates in the food enter your bloodstream. This means that if you have diabetes, peanuts can be an important part of your diet.
How Much Fiber in Peanuts
Peanuts are a plant-based food that is rich in fiber. A serving of peanuts will supply men and women with about one-quarter or one-third of their respective recommended dosage, respectively.
Fiber is an essential nutrient that promotes a healthy weight, balanced cholesterol levels, and regular digestion. Fiber can also help to prevent heart disease and type 2 diabetes.
Peanut Vitamins and Minerals
Peanuts are a great source of fats, fiber, and protein. They also provide essential vitamins and minerals such as niacin, magnesium, and copper.
Peanuts are abundant in vitamin E which can be found in fatty foods. Vitamin E is a powerful antioxidant that helps fight off free radicals and damages cells throughout the body.
Peanuts are a great source of Biotin, a vitamin that is key in preventing hair loss, brittle nails, and nerve damage. Biotin is also important during pregnancy for a number of reasons.
Peanuts contain a variety of essential vitamins including folate, manganese, thiamine, and phosphorus.
Salted Peanuts and Other Variations
Peanuts are typically in one of three flavors: roasted, salt-coated, and cocktail. Each type goes through different preparation processes which vary by the amount of time they are cooked or grilled before being shelled, their shape at this point (large kernels or smaller pieces), salt content, and flavorings added, whether any surface oil is removed before packaging.
Salted Peanuts Nutrition
If you opt for salted peanuts, know that they contain about twice the salt as dry-roasted nuts. Salted, oil-roasted cocktail peanuts contain about 90 milligrams of sodium per ounce. Despite manufacturers using less flavor in dry roasted peanuts, salted peanuts can still contain a high level of salt.
Raw Peanuts in Shell
Raw peanuts contain antioxidants that give your body important nutrients. Raw skin or shell peanuts are healthier to consume because they have these properties in larger quantities than other forms.
What Are Peanuts Good For?
Peanuts have an impressive nutritional profile and may offer a handful of health benefits. Peanuts eaters can expect weight maintenance, healthy blood sugar regulation, and heart protection support.
Maintain a Healthy Weight
Peanuts are packed with fiber and protein, which can make them a worthy swap for unhealthy snacks such as chocolate. In one study, 62% of participants ceased snacking on sugary treats when peanuts were introduced into their diet.
Manage Blood Sugar
Peanuts are an excellent option for people with diabetes or those at risk of the condition and have a glycemic index of 23. Nutritionists consider foods lower than 55 on the scale as low-GI options, while those above 70 to be high-glucose alternatives.
Support Heart Health
Peanuts are rich in unsaturated fats, which means that they are better for the heart than other snacks with a higher proportion of saturated fat. Studies have found that eating peanuts daily may improve heart health significantly.
Peanuts Risks and Health Concerns
As mentioned above, dry roasted peanuts have a higher salt concentration than other varieties. They also have a medium calorie level and are high in calories.
Nutrition-wise, Virginia peanuts should be avoided as they are high in sodium levels which may increase the risk of stroke, heart disease, and hypertension.
Do Peanuts Make You Gain Weight?
Peanuts are high in both calories and fats, so eating too many may lead to weight gain. To make the most of their health benefits, consume peanuts–in moderation, of course – instead of regular nuts.
Peanut Allergies
Peanut allergies are one of the most common types of food sensitivities among the general population. One in every 100 people has a peanut allergy, though this number is thought to be even higher among children under 12. Because of this, many parents choose not to introduce their children to peanut-containing foods until they reach an older age.
Bottom Line
Peanuts are a healthy alternative to other popular snacks, like chips, candy, or chocolates. They contain nutritious fats, fiber, and protein that can help manage heart health and promote weight management. Peanuts are high in saturated fats, so they should be consumed in moderation.