Peanuts, all types
Category: Legumes & Legume Products Method: Oil Roasted Characteristics: With Salt
Nutrition Highlights
Serving Size
Calories
864
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 680 (78.8%) |
| Protein | 161 (18.7%) |
| Carbohydrate | 88 (10.2%) |
| Total | 864 (100%) |
Serving: 1 cup, chopped [144g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 76 (52.5%) |
| Protein | 40 (28.0%) |
| Carbohydrate | 22 (15.3%) |
| Ash | 4.0 (2.8%) |
| Water | 2.1 (1.5%) |
| Total | 144 (100%) |
Serving: 1 cup, chopped [144g]
Benefits
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High in protein and healthy fats. One ounce of peanuts provides around 8 grams of protein and 13 grams of fat, most of which is the heart-healthy monounsaturated and polyunsaturated kind
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Rich in nutrients. Peanuts are a good source of niacin, folate, magnesium, phosphorus, potassium and contain antioxidant phytonutrients like resveratrol
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May help manage weight. The healthy fats and fiber in peanuts help you feel full for longer and control appetite
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Good for heart health. The monounsaturated fats in peanuts can help lower LDL cholesterol and reduce risk of heart disease when consumed as part of a healthy diet
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Provide satiating protein and fiber. The protein and fiber in peanuts can help control blood sugar levels and provide sustained energy
Risks
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High in fat and calories. Eating too many could contribute to weight gain
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Contains a moderate amount of sodium from the added salt which may not be suitable for those watching their salt intake or with high blood pressure
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Some people may have an allergy or sensitivity to peanuts
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Roasted peanuts may contain acrylamide, a potential carcinogen formed when foods are cooked at high temperatures
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May contain aflatoxins which are toxic and carcinogenic substances produced by certain molds that can grow on peanuts
Additional Information
Peanuts, all types, oil-roasted, with salt, are a popular snack enjoyed by many due to their delicious taste and crunchy texture. These legumes offer several nutritional benefits, but it is important to be mindful of their potential risks as well.
Starting with the positive aspects, peanuts are an excellent source of plant-based protein. They contain all nine essential amino acids necessary for the body's growth and repair processes. This makes them a valuable addition to vegetarian and vegan diets, as well as for individuals looking to increase their protein intake.
Additionally, peanuts are rich in healthy fats, particularly monounsaturated fats. These fats have been shown to have a positive impact on heart health by reducing bad cholesterol levels and lowering the risk of cardiovascular diseases. However, it is important to consume peanuts in moderation, as they are calorie-dense and excessive intake may lead to weight gain.
Peanuts also provide a good amount of dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber can contribute to a feeling of fullness, which may assist in weight management and prevent overeating. Furthermore, the fiber content in peanuts can help regulate blood sugar levels, making them a suitable snack option for individuals with diabetes.
In terms of micronutrients, peanuts are a great source of vitamin E, an antioxidant that protects cells from damage caused by free radicals. Vitamin E also plays a role in maintaining healthy skin and immune function. Peanuts also contain various B vitamins, including niacin, folate, and thiamin, which are essential for energy production and proper nervous system function.
Despite these nutritional benefits, peanuts, especially oil-roasted ones with added salt, come with some risks. The roasting process can lead to the formation of acrylamide, a potentially harmful compound that forms when starchy foods are cooked at high temperatures. Acrylamide has been linked to an increased risk of cancer in animal studies, although its direct impact on humans is still being investigated.
Additionally, the added salt in oil-roasted peanuts can contribute to excessive sodium intake. High sodium intake is associated with an increased risk of high blood pressure, heart disease, and stroke. It is crucial to be mindful of portion sizes and consider choosing unsalted or lightly salted peanuts as an alternative.
In conclusion, peanuts, all types, oil-roasted, with salt, offer several nutritional benefits as a source of protein, healthy fats, fiber, and essential vitamins. They can be a valuable addition to a balanced diet. However, it is important to consume them in moderation due to their high-calorie content and potential risks associated with acrylamide formation and excessive sodium intake. Opting for unsalted or lightly salted peanuts may be a healthier choice. As with any food, it is best to consult with a healthcare professional or registered dietitian for personalized advice based on individual dietary needs and health conditions.