| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,385 kJ (570 kcal) |
| Carbohydrates | 21 g |
| Sugars | 0.0 g |
| Dietary fiber | 9 g |
| Fat | 48 g |
| saturated | 7 g |
| monounsaturated | 24 g |
| polyunsaturated | 16 g |
| Protein | 25 g |
| Tryptophan | 0.244 g |
| Threonine | 0.859 g |
| Isoleucine | 0.882 g |
| Leucine | 1.627 g |
| Lysine | 0.901 g |
| Methionine | 0.308 g |
| Cystine | 0.322 g |
| Phenylalanine | 1.300 g |
| Tyrosine | 1.020 g |
| Valine | 1.052 g |
| Arginine | 3.001 g |
| Histidine | 0.634 g |
| Alanine | 0.997 g |
| Aspartic acid | 3.060 g |
| Glutamic acid | 5.243 g |
| Glycine | 1.512 g |
| Proline | 1.107 g |
| Serine | 1.236 g |
| Water | 4.26 g |
| Thiamine (Vit. B1) | 0.6 mg (46%) |
| Riboflavin (Vit. B2) | 0.3 mg (20%) |
| Niacin (Vit. B3) | 12.9 mg (86%) |
| Pantothenic acid (B5) | 1.8 mg (36%) |
| Vitamin B6 | 0.3 mg (23%) |
| Folate (Vit. B9) | 246 μg (62%) |
| Vitamin C | 0.0 mg (0%) |
| Calcium | 62 mg (6%) |
| Iron | 2 mg (16%) |
| Magnesium | 184 mg (50%) |
| Phosphorus | 336 mg (48%) |
| Potassium | 332 mg (7%) |
| Zinc | 3.3 mg (33%) |
| Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database | |
Health benefits
Peanuts are rich in nutrients, providing over 30 essential nutrients and phytonutrients. Peanuts are a good source of niacin, folate, fiber, magnesium, vitamin E, manganese and phosphorus. They also are naturally free of trans-fats and sodium, and contain about 25% protein (a higher proportion than in any true nut).
While peanuts are considered high in fat, they primarily contain “good” fats also known as unsaturated fats. One serving of peanuts contains 11.5 g unsaturated fat and 2 g of saturated fat. In fact, peanuts have been linked well enough to their heart-healthy benefits, in 2003, the Food and Drug Administration released a health claim recognizing peanuts in helping maintain one's cholesterol:
Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, including peanuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Some brands of peanut butter are fortified with omega-3 fatty acid in the form of flaxseed oil to balance the ratio of omega-3 to omega-6 fatty acids.
Niacin
Peanuts are a good source of niacin, and thus contribute to brain health and blood flow.
Antioxidants
Recent research on peanuts and nuts in general has found antioxidants and other chemicals that may provide health benefits. New research shows peanuts rival the antioxidant content of many fruits. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than carrots or beets. Research conducted by a team of University of Florida scientists, published in the journal Food Chemistry, shows that peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid, and that roasting can increase peanuts' p-coumaric acid levels, boosting their overall antioxidant content by as much as 22%.
Resveratrol
Peanuts are a significant source of resveratrol, a chemical studied for potential anti-aging effects and also associated with reduced cardiovascular disease and reduced cancer risk.
It has recently been found that the average amount of resveratrol in one ounce of commonly eaten peanuts (15 whole peanut kernels) is 73 μg. This means that, ounce for ounce, peanuts contain almost 30 times as much resveratrol as grapes, which often are touted as being one of the few good sources of the antioxidant.
Coenzyme Q10
Peanuts are a source of coenzyme Q10, as are oily fish, beef, soybeans and spinach.
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