Peanuts

Peanuts – Nutrition Facts (per 100 grams)

Calories: 567 kcal
Protein: 25.8 g
Fat: 49.2 g

• Saturated Fat: 6.8 g
• Monounsaturated Fat: 24.4 g
• Polyunsaturated Fat: 15.6 g
  Carbohydrates: 16.1 g
• Sugars: 4.7 g
• Fiber: 8.5 g
  Cholesterol: 0 mg
  Sodium: 6 mg

Vitamins in Peanuts

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 0.6 mg (50% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (8% DV)
• Vitamin B3 (Niacin): 12.1 mg (76% DV)
• Vitamin B5 (Pantothenic Acid): 1.8 mg (36% DV)
• Vitamin B6: 0.3 mg (15% DV)
• Vitamin B9 (Folate): 240 µg (60% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0.0 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 8.3 mg (55% DV)
• Vitamin K: 0.0 µg (0% DV)

Minerals in Peanuts

• Calcium: 92 mg (7% DV)
• Phosphorus: 376 mg (54% DV)
• Magnesium: 168 mg (40% DV)
• Potassium: 705 mg (15% DV)
• Iron: 4.6 mg (26% DV)
• Zinc: 3.3 mg (30% DV)
• Selenium: 7.2 µg (13% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Peanuts are a nutrient-dense legume, providing an excellent source of plant-based protein and healthy fats, particularly monounsaturated fats, which are heart-friendly.
• They are rich in niacin (Vitamin B3), which supports brain health and energy production.
• High in magnesium, phosphorus and potassium, which are essential for muscle function and bone health.
• Contain significant folate, which is important for DNA synthesis and repair.
• Peanuts are a great source of vitamin E, an antioxidant that protects cells from oxidative damage.
• Due to their high calorie and fat content, portion control is key when including peanuts in a balanced diet