Peanuts-nutrition, calories, proteins, carbs, and more
Let us know about peanut nutrition. Peanuts (Arachis hypogaea), also known as groundnuts, are botanically classified as legumes. But for research and other culinary purposes, peanuts are considered as a nut. They are related to other legumes like lentils, peas, beans, and soy, unlike almonds, walnuts or other nuts that are related to tree nuts.
Although peanuts originated in South America, today India is the second-largest producer of groundnuts in the world. In India Java or Spanish, Bold or Runner and Red Natal varieties of groundnuts are available.
Loaded with a variety of nutrients, peanuts nutrition can be consumed raw, cooked, roasted or as peanut butter. Spicy and flavour-packed peanut chutney is often paired with various Indian dishes such as dosa, idli, uttapam, or paratha, chilla and is often consumed with lentils or rice. It also tastes very nice when smeared in sandwiches or used as a dip.
Let’s study all about peanuts nutrition, along with the benefits and potential risks associated with this.
Peanuts Nutritional Content
Peanuts are extremely nutritious as they are cramped with high-quality protein, healthy fats, low cholesterol, low carbohydrates but high calories.
Peanuts nutrition are a perfect addition to the diet for vegetarians and vegans as they are an exceptionally good source of plant-based protein. The quantity of protein in peanuts is more than any other nuts. 100 grams of peanuts contain 26 gram of protein which is almost half of our daily protein requirement. However, the proteins which are available in abundance in peanuts- arachin and conarachin, may cause allergy to some people.
Low in Carbohydrates
100 grams of peanuts nutrition contains 16 grams of carbs which is considerably less than the carbs available in other nuts. It is around 5 percent of the recommended daily intake. Low carbs make this an apt choice for people with diabetes. Peanuts have a very high glycemic index due to the presence of fewer carbs and a high amount of fibre, fat and protein.
High in Fat
Due to the fat content in peanuts, they are often classified as oilseeds. A large proportion of the world’s peanut harvest is used for making peanut oil (arachis oil). The fat content in peanuts lies between 44-56% of RDI, and mainly consists of both mono- and polyunsaturated fats. They contain nearly 80% unsaturated fat, which is said as the “good” fat that helps to control inflammation and cholesterol.
Excellent Source of Vitamins and minerals
Peanuts are highly rich in several vitamins and minerals, including Vitamin B3 (Niacin) and copper, which are linked to a reduced risk of heart disease. They are also the richest sources of biotin and folate (aka vitamin B9 or folic acid)- vital nutrients during pregnancy. They also contain vitamin E, Thiamine, phosphorus, manganese, and magnesium.
Rich in Antioxidants and Bioactive Plant Compounds
Peanuts also have various antioxidants and several other plant compounds. You will get most of the antioxidants when you eat peanuts raw as most of the antioxidants are present in peanut skin. Other potent peanuts contain resveratrol, p-Coumaric acid, Isoflavones, phytosterols and phytic acid.
There is a myriad of health benefits associated with peanuts.
Protects Against Heart Disease
An observational study published in the National Library of Medicine indicates that the consumption of peanuts, as well as other kinds of nuts, may reduce the risk of heart problems. Several other studies also support this research (1,2). The heart-healthy nutrients available in peanuts such as niacin, magnesium, copper, oleic acid, and numerous antioxidants prevent your chances of getting a cardiac arrest or heart failure
A study published by Harvard Researchers in 2004 indicates that high peanuts intake (5 ounces or more every week) reduces the risks of gallstones by 30 per cent. Gallstones majorly consist of cholesterol. The availability of bioactive compounds such as phytosterols that may reduce cholesterol levels by stopping its absorption. Also, magnesium available in peanuts reduces the formation of gallstones.
Contribute to Weight loss
Despite being high in calories and fats, peanuts are considered to be an ideal intake if you are looking to lose excess weight. Various studies show that the consumption of peanuts helps in reducing body weight and obesity (1,2).
People who are allergic to tree nuts like walnuts, hazelnuts, macadamia nuts, pistachios, cashews, etc. can also be allergic to peanuts as the proteins available in peanuts are quite similar in structure to those of tree nuts.
some peanuts are contaminated with a species of mould that produces poisonous carcinogens and mutagens called aflatoxins. The aflatoxin poising may lead to a decreased appetite and jaundice or liver problems. In critical cases, it may lead to liver cancer or liver failure. Generally, peanuts stored in warm or humid conditions are at high risk of aflatoxin contamination.
Peanuts Nutrition Data
Scientific Name: Arachis hypogaea
Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)
|Nutrients||Quantity||% Daily Value*|
|Total Fat||49 g||75%|
|Dietary Fibre||9 g||36%|
|Total Carbohydrate||16 g||5%|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.