Nutritional content and health benefits

The nutritional content of 3.5 ounces (100 grams) of raw peanuts is:1):

• calorie: 567
• water: 6.5%
• protein: 25.8 g
• carbohydrates: 16.1 g
• sugar: 4.7 g
• fiber: 8.5 g
• fat: 49.2 g
  • Saturation: 6.28 g
  • Monounsaturated fatty acids: 24.43 g
  • Polyunsaturated fatty acids: 15.56 g
  • Omega-3: 0 grams
  • Omega 6: 15.56 g
  • translation: 0 grams

Peanuts are high in fat.

In fact, groundnuts are classified as an oilseed and a large portion of the world’s groundnut harvest is used to produce groundnut oil (peanut oil).

The fat content is about 49%, consisting mainly of monounsaturated and polyunsaturated fats, most of which are oleic and linoleic acids (1).

Peanuts are an excellent source of protein.

With protein content ranging from 22-30% of total calories, peanuts are an excellent source of plant-based protein ( 2 , 3, Four).

Arachidonic acid and arachidonic acid, the most abundant proteins in peanuts, can cause severe allergic and even life-threatening reactions in some people (Five).

Peanuts are low in carbohydrates.

In fact, the carbohydrate content is only about 13-16% of the total weight (Four).

Peanuts are low in carbohydrates and high in protein, fat, and fiber, which means they have a very low glycemic index (GI), which measures how quickly carbohydrates enter the bloodstream after a meal ( 6 ).

Therefore, it is suitable for diabetics.

Peanuts are an excellent source of various vitamins and minerals, including:

• Biotin. Peanuts are one of the richest food sources of biotin, which is important during pregnancy (7, 8).
• copper. Copper is a dietary trace mineral that is often deficient in the Western diet. Copper deficiency can have adverse effects on heart health (9).
• Niacin. Niacin, also known as vitamin B3, serves many important functions in the body. It has also been linked to a reduced risk of heart disease (Ten).
• Folic acid. Folate, also known as vitamin B9 or folate, has many important functions, especially during pregnancy (11).
• manganese. Manganese is a trace element found in drinking water and most foods.
• Vitamin E. This vitamin, a powerful antioxidant, is found in high-fat foods.
• Thiamine. Thiamin, a B vitamin, is also known as vitamin B1. Thiamin helps cells in your body convert carbohydrates into energy and is essential for the function of the heart, muscles, and nervous system.
• Rin. Peanuts are an excellent source of phosphorus, a mineral that plays an important role in the growth and maintenance of body tissues.
• magnesium. Magnesium is an essential dietary mineral with many important functions, and adequate intake is thought to be effective in preventing heart disease (12).

Peanuts contain a variety of bioactive plant compounds and antioxidants.

In fact, it’s as rich in antioxidants as many fruits ( 13 ).

Most of the antioxidants are found in the skin of peanuts (14, 15).

However, peanut kernels contain:

• p-Coumaric acid. This polyphenol is one of the main antioxidants found in peanuts ( 13Trusted Source ). 16).
• Resveratrol. Resveratrol is a powerful antioxidant that may reduce the risk of cancer and heart disease and is especially abundant in red wine (17).
• Isoflavones. Isoflavones, a type of antioxidant polyphenol, have been linked to a variety of health benefits (18).
• Phytic acid. Phytic acid, found in the seeds of plants including nuts, may inhibit the absorption of iron and zinc from other foods eaten at the same time as peanuts (19).
• Plant sterols. Peanut oil contains significant amounts of plant sterols, which inhibit the absorption of cholesterol from the digestive tract (16, 20).

Peanuts have been widely studied for weight maintenance.

Despite being high in fat and calories, peanuts do not appear to contribute to weight gain (twenty one).

In fact, observational studies have shown that peanut consumption may help maintain a healthy weight and reduce the risk of obesity (twenty two, twenty three, twenty four, twenty five).

All of these studies are observational and cannot prove causation.

However, in a small six-month study in healthy women, those who substituted peanuts for other fat sources in a low-fat diet lost 6.6 pounds (3 kg) even though they were asked to maintain their original weight.26).

Another study found that adding 3 ounces (89 grams) of peanuts to the daily diet of healthy adults for eight weeks did not result in as much weight gain as expected (27).

There are many factors that contribute to why peanuts are a great food for weight loss.

• It promotes satiety and reduces food intake more than other common snacks such as mochi (27, 28).
• Because peanuts make you feel full, people may be compensating for their increased peanut intake by reducing their intake of other foods (27).
• If you eat whole peanuts and don’t chew them thoroughly, some of them may pass through your digestive system and not be absorbed (27, 29).
• Peanuts are high in protein and monounsaturated fats, which may help burn calories (29, 30).
• Peanuts are a source of insoluble dietary fiber, which has been associated with a reduced risk of weight gain (31, 32).

Not only are peanuts a great food for weight loss, they also have a variety of other health benefits.

Heart Health

Heart disease is one of the leading causes of death worldwide.

Observational studies suggest that eating peanuts and other nuts may help protect against heart disease (twenty five, 33, 34).

These benefits are likely the result of a variety of factors (35, 36, 37).

Peanuts, in particular, are packed with heart-healthy nutrients. They contain several antioxidants, including magnesium, niacin, copper, oleic acid, and resveratrol (Ten, 11, 13, 17).

Gallstone prevention

Gallstones affect about 10 to 25% of adults in the United States (38).

Two observational studies suggest that frequent peanut consumption may reduce the risk of gallstones in both men and women (38, 39).

Most gallstones are composed primarily of cholesterol, so the cholesterol-lowering effects of peanuts may be to blame (40).

Further studies are needed to confirm these findings.

Aside from allergies, there aren’t many negative side effects to eating peanuts.

Still, there are some health concerns to consider.

Aflatoxin poisoning

Peanuts may be contaminated with a type of mold (Aspergillus flavus) produces aflatoxins.

The main symptoms of aflatoxin poisoning include loss of appetite and yellowing of the eyes (jaundice), which are typical signs of liver damage.

Severe aflatoxin poisoning can cause liver failure and liver cancer (41).

The risk of aflatoxin contamination depends on how peanuts are stored, with high temperatures and humidity increasing the risk, especially in tropical regions.

Aflatoxin contamination can be effectively prevented by properly drying peanuts after harvest and by keeping temperatures and humidity low during storage (41).

Antinutrients

Peanuts contain many anti-nutrients, substances that reduce the absorption of nutrients and reduce their nutritional value.

Of the antinutrients found in peanuts, the most notable is phytic acid.

Phytic acid (phytates) is found in all edible seeds, nuts, grains, and legumes. In peanuts, the content ranges from 0.2 to 4.5% (42).

Phytic acid reduces the availability of iron and zinc in peanuts, slightly reducing their nutritional value (19).

This isn’t usually a problem for people who eat a balanced diet and eat meat regularly, but it can be an issue in developing countries where grains and legumes are the main food source.

Peanut allergy

Peanuts are one of the most common food allergens.

Peanut allergies are estimated to affect about 1% of Americans.43).

Peanut allergies can be life-threatening, and peanuts are sometimes considered the most serious allergen (44).

People with this allergy should avoid all peanuts and peanut products.

Peanuts are not only healthy but also popular.

They are an excellent plant-based source of protein and are rich in a variety of vitamins, minerals and plant compounds.

They can be useful as part of a weight loss diet and may reduce the risk of heart disease and gallstones.

However, these beans are high in fat and calories, so you should be careful not to eat too many.