Peanuts, virginia
Category: Legumes & Legume Products Method: Raw
Nutrition Highlights
Serving Size
Calories
824
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 | 641 (77.9%) |
| Protein | 147 (17.9%) |
| Carbohydrate | 96 (11.7%) |
| Total | 824 (100%) |
Serving: 1 cup [146g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 71 (48.8%) |
| Protein | 37 (25.2%) |
| Carbohydrate | 24 (16.5%) |
| Water | 10 (6.9%) |
| Ash | 3.8 (2.6%) |
| Total | 146 (100%) |
Serving: 1 cup [146g]
Benefits
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Rich in protein and healthy fats. One ounce of peanuts provides around 8 grams of protein and 13 grams of total fat, of which around 3 grams are heart-healthy monounsaturated and polyunsaturated fats
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High 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 control blood sugar levels. The protein and healthy fats in peanuts can help control blood sugar levels and reduce insulin spikes
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May reduce risk of heart disease. The unsaturated fats and plant compounds in peanuts can help lower LDL cholesterol and reduce inflammation, decreasing risk of heart attack and stroke
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May support weight control. The protein, fiber and healthy fats in peanuts can promote fullness and aid in weight management when consumed in moderation
Risks
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Raw peanuts may contain aflatoxins which are toxic and carcinogenic substances produced by certain molds that can grow on peanuts
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Peanuts are one of the most common food allergens. Consuming peanuts can cause severe allergic reactions in some individuals
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Raw peanuts are high in fat and calories. Eating too many peanuts can contribute to weight gain and increased risk of heart disease if consumed in large amounts regularly
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Peanuts naturally contain phytic acid which can reduce the absorption of minerals like zinc and iron from peanuts. This is of particular concern for individuals with mineral deficiencies
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Raw peanuts may contain small traces of pesticide and fungicide residues depending on farming practices. Washing peanuts before eating can help reduce this risk
Additional Information
Peanuts, Virginia, raw, are a popular and nutritious food that offer several health benefits. However, it is important to be aware of potential risks associated with their consumption. Let's delve into the primary attributes and secondary attributes of this food product to understand its nutritional profile more comprehensively.
Primary attribute: Peanuts
Peanuts are nutrient-dense legumes that provide a rich source of healthy fats, plant-based protein, fiber, vitamins, and minerals. They are also naturally cholesterol-free and low in sodium, making them a heart-healthy food choice.
Secondary attributes: Virginia, raw
Virginia peanuts, also known as large peanuts, are a specific variety of peanuts that are commonly grown in the United States. When eaten raw, they retain their natural nutritional properties, which can be beneficial for overall health.
Nutritional Benefits:
1. Healthy Fats: Peanuts contain monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These fats promote heart health by reducing bad cholesterol levels and lowering the risk of cardiovascular diseases.
2. Plant-Based Protein: Peanuts are an excellent source of plant-based protein. Consuming protein-rich foods like peanuts can aid in muscle repair, growth, and overall body function.
3. Fiber: Peanuts are a good source of dietary fiber, which helps regulate digestion, promotes satiety, and aids in maintaining a healthy weight. Adequate fiber intake can also assist in managing blood sugar levels and reducing the risk of developing type 2 diabetes.
4. Essential Vitamins and Minerals: Peanuts are rich in various essential vitamins and minerals, including vitamin E, niacin, folate, magnesium, and phosphorus. Vitamin E acts as an antioxidant, protecting cells from damage, while niacin supports brain function and helps convert food into energy.
Potential Risks:
1. Allergies: Peanuts are one of the most common food allergens, and individuals with peanut allergies must strictly avoid them. Allergic reactions to peanuts can range from mild symptoms like itching and hives to severe anaphylaxis, which can be life-threatening.
2. Aflatoxin Contamination: Peanuts are susceptible to contamination by a naturally occurring toxin called aflatoxin. Aflatoxins are produced by certain molds and can be harmful if consumed in large amounts over time. However, strict quality control measures are in place to minimize the risk of aflatoxin contamination in commercially available peanuts.
3. Caloric Density: While peanuts offer numerous health benefits, they are also calorie-dense. Overconsumption of peanuts, especially when combined with other high-calorie foods, can contribute to weight gain and potentially lead to obesity-related health issues. Therefore, portion control is crucial when incorporating peanuts into a balanced diet.
In conclusion, peanuts, Virginia, raw, provide a range of nutritional benefits, including healthy fats, plant-based protein, fiber, and essential vitamins and minerals. However, it is important to be mindful of potential risks such as allergies, aflatoxin contamination, and their caloric density. As with any food, moderation and individual considerations should be taken into account when including peanuts in your diet to maximize their nutritional advantages while minimizing potential risks.