Peanuts, popularly called groundnuts, make up a highly nutritious food. They are rich in a number of nutrients, like protein, fat, antioxidant, copper, vitamin E, niacin, and so on. Though certain allergic symptoms are usually associated with peanuts, they are extremely beneficial for health. Peanuts belong to the family of Fabaceae and are extensively grown throughout the world. They are available throughout the year, in several forms, like raw, roasted, shelled and unshelled. Read on to find out some more nutrition facts related to peanuts.
Peanut Nutrition Facts
Amount of Raw Peanuts: 1cup
Total Weight of Peanuts: 146 g
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Nutrients
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Amount
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Basic Components
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|
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Carbohydrate
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23.5 g
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Protein
|
37.7 g
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Fat
Ash
|
71.9 g
3.4 g
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Water
|
9.5 g
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Calories
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Total Calories
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3467 KJ
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Calories From Fat
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2520 KJ
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Calories From Protein
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548 KJ
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Calories From Carbohydrate
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399 KJ
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Carbohydrate
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|
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Dietary Fiber
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12.4 g
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Starch
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12.4 g
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Sugars
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5.8 g
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Sucrose
|
5.8 g
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Glucose
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5.8 g
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Fructose
|
5.8 g
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Lactose
|
5.8 g
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Maltose
|
5.8 g
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Galactose
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5.8 g
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Vitamins
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Vitamin E (Alpha Tocopherol)
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12.2 mg
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Beta Tocopherol
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12.2 mg
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Gamma Tocopherol
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12.2 mg
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Delta Tocopherol
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12.2 mg
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Thiamin
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0.9 mg
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Riboflavin
|
0.2 mg
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Folate
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350 mcg
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Food Folate
|
350 mcg
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Dietary Folate Equivalents
|
350 mcg
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Niacin
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17.6 mg
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Vitamin B6
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0.5 mg
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Choline
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76.7 mg
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Betaine
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0.9 mg
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Pantothenic Acid
|
2.6 mg
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Minerals
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Calcium
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134 mg
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Iron
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6.7 mg
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Magnesium
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245 mg
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Phosphorus
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549 mg
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Potassium
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1.29 mg
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Sodium
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26.3 mg
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Selenium
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10.5 mcg
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Fluoride
|
10.5 mcg
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Zinc
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4.8 mg
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Copper
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1.7 mg
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Manganese
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2.8 mg
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Saturated Fats
|
10.0 g
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|
14:00
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36.5 mg
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15:00
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36.5 mg
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16:00
|
7524 mg
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|
17:00
|
7524 mg
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18:00
|
1606 mg
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19:00
|
1606 mg
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20:00
|
1606 mg
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|
22:00
|
1606 mg
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24:00:00
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1606 mg
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Mono-unsaturated Fat
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35.7 g
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14:01
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35.7 g
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15:01
16:1 undifferentiated
|
35.7 g
13.1 mg
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16:1 c
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13.1 mg
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16:1 t
|
13.1 mg
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17:01
|
13.1 mg
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18:1 undifferentiated
|
34682 mg
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18:1 c
|
34682 mg
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18:1 t
|
34682 mg
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20:01
|
965 mg
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Poly-unsaturated Fat
|
22.7 g
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16:2 undifferentiated
18:2 undifferentiated
|
22.7 g
22711 mg
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18:2 n-6 c, c
|
22711 mg
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18:2 c, t
|
22711 mg
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18:2 t, c
|
22711 mg
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18:2 t, t
|
22711 mg
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18:2 i
|
22711 mg
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18:2 t not further defined
|
22711 mg
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18:03
|
4.4 mg
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18:3 n-3, c, c, c
|
4.4 mg
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18:3 n-6, c, c, c
|
4.4 mg
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Other Fats
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|
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Omega 3 Fatty Acids
|
4.4 mg
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Omega 6 Fatty Acids
|
22711 mg
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Sterols
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Phytosterol
|
321 mg
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Campesterol
|
321 mg
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Stigmasterol
|
321 mg
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Beta-sitosterol
|
321 mg
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Amino Acids
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Alanine
|
1497 mg
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Arginine
|
4505 mg
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Cystine
|
483 mg
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Glycine
|
2269 mg
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Histidine
|
952 mg
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Isoleucine
|
1324 mg
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Leucine
|
2441 mg
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Lysine
|
1352 mg
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Methionine
|
463 mg
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Phenylalanine
|
1952 mg
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Proline
|
1661 mg
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Serine
|
1856 mg
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Threonine
|
1289 mg
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Tryptophan
|
365 mg
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Tyrosine
|
1532 mg
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Valine
|
1580 mg
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Hydroxyproline
|
1856 mg
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Glutamic Acid
|
7870 mg
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Aspartic Acid
|
4594 mg
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Buying & Storing Tips
- Shelled peanuts can be bought either in prepackaged containers or as bulk bins. The bins with peanuts should be properly covered at the time of purchasing.
- Buy peanuts from stores which have good turnover, so that they have maximum freshness.
- Make sure there is no moisture content in the peanuts when you buy them. Also, never buy any peanuts with insect damage.
- If you can smell the peanuts, make sure that they do not smell musty or rancid.
- While buying whole shelled peanuts, shake one of them to find out its quality. It should be heavy and at the same time should not rattle. In case the peanut rattles, it means that the kernels inside have dried out.
- The shells of the peanuts should have no cracks or dark spots.
- You can store shelled peanuts in a tight container in the refrigerator or the freezer. They stay fresh for three months in the refrigerator and for six months in the freezer.
- You should chop peanuts only before adding them to the recipe or before eating them.
