Peanuts, also known as groundnuts, earthnuts, or goobers, are a versatile legume originating from South America.
In their many forms—roasted, as peanut butter, or processed into oil, flour, and protein—they are staples in various culinary delights such as snacks, desserts, and sauces.
Nutrition Facts
Peanuts are nutrient-dense, offering a wide range of essential components. Below are the nutrition facts for 100 grams of raw peanuts:
Calories: 567
Protein: 25.8 grams
Carbs: 16.1 grams
Sugar: 4.7 grams
Fiber: 8.5 grams
Healthy-Fat:49.2 grams
- Saturated: 6.28 grams
- Monounsaturated: 24.43 grams
- Polyunsaturated: 15.56 grams
Fat-and Protein Content
Healthy-Fat: Peanuts are rich in healthy-fats, primarily mono- and polyunsaturated types like oleic and linoleic acids. These make them excellent for producing peanut oil and other culinary applications.
Protein: With 22–30% of their total calories derived from protein, peanuts serve as an ideal plant-based protein source. However, the primary proteins, arachin and conarachin, may trigger severe allergic reactions in some individuals.
Low in Carbs
Dear Lykkers, peanuts are low in carbohydrates, comprising only 13–16% of their weight. Their low glycemic index makes them suitable for managing blood sugar levels, particularly beneficial for people with diabetes.
Vitamins and Minerals
Peanuts provide several essential nutrients:
Biotin: Crucial for pregnancy health.
Copper: Supports heart health.
Niacin (Vitamin B3): Linked to reduced heart disease risk.
Folate: Important for fetal development.
Magnesium and Phosphorus: Vital for tissue growth and maintenance.
Health Benefits
Weight Loss: Despite being calorie-dense, peanuts can aid in weight management. They promote satiety, reducing overall calorie intake and enhancing metabolism.
Heart Health: Peanuts contribute to heart health by providing nutrients like niacin, oleic acid, and antioxidants such as resveratrol.
Gallstone Prevention: Regular consumption may lower the risk of gallstones by reducing cholesterol absorption.
Potential Concerns
Aflatoxin Contamination: Improper storage can lead to aflatoxin poisoning, causing liver damage. Proper drying and storage conditions mitigate this risk.
Antinutrients: Phytic acid in peanuts may reduce iron and zinc absorption, though this is less concerning in a balanced diet.
Allergy Risks: Peanuts are a common allergen and may cause severe reactions. Those affected should avoid all peanut products.
Peanuts are a powerhouse of nutrition, offering proteins, healthy-fats, and essential vitamins and minerals. They support weight management, heart health, and gallstone prevention, making them a valuable addition to a balanced diet. However, mindful consumption is essential to avoid excessive calorie intake and address any potential allergies.
