​Nutritional Profile of Peanuts

Peanuts are a common nut-like food, rich in protein, healthy fats, dietary fiber, vitamins, and minerals. Per 100g of raw peanuts, they contain approximately:

• 25g protein
• 44g fat (80% unsaturated fats)
• 8g dietary fiber
• Essential vitamins (E, B3, B9) and minerals (magnesium, phosphorus, potassium, zinc)

1. Key Nutrients & Benefits

① Protein

• High-quality plant-based protein (25% by weight), containing all 8 essential amino acids—ideal for vegetarians.

② Healthy Fats

• Predominantly monounsaturated (oleic acid) and polyunsaturated (linoleic acid) fats, which help:
  • Lower LDL ('bad') cholesterol
  • Support cardiovascular health

③ Vitamins & Antioxidants

• Vitamin E (8mg/100g): Powerful antioxidant, protects cell membranes.
• B vitamins (Niacin-B3, Folate-B9): Aid energy metabolism and nerve function.

④ Minerals

• Magnesium (160mg): Regulates muscle/nerve function & blood sugar.
• Phosphorus (380mg): Strengthens bones and teeth.
• Potassium (705mg): Helps control blood pressure.

⑤ Dietary Fiber

• Supports digestion and gut health, especially from peanut skins.

2. Health Benefits

① Heart Protection

• Unsaturated fats + phytosterols reduce atherosclerosis risk.

② Blood Sugar Control

• Low glycemic index (GI ~14) + high fiber helps stabilize post-meal glucose.

③ Weight Management

• Promotes satiety, curbing overeating—but portion control is key (~30g/day).

3. Considerations

① High Caloric Density

• 567 kcal per 100g—overconsumption may lead to weight gain.

② Allergy Risk

• A common allergen; sensitive individuals must avoid it strictly.

③ Storage Tips

• Prone to aflatoxin (a mold) in humidity—store sealed in cool/dry places or refrigerate.

Final Recommendation

Peanuts are a nutrient-dense superfood when consumed in moderation. Opt for plain, unsalted varieties over sugary/salted/fried options to maximize benefits. ????✨

(Note: 30g ≈ a small handful, or ~20-25 peanuts)