Peanut
Peanuts are high in vitamin B3, B6 and magnesium and a source vitamin B5 which as part of your diet, contribute to the reduction of tiredness and fatigue (1,2,3). They are also high in monounsaturated fat, fiber, vitamin E, phosphorus, potassium, copper, manganese and a source of protein, zinc and selenium (1,2).
Peanuts also contain bioactive nutrients beneficial for vascular function. High-oleic peanut supplementation has the potential to optimize circulatory function in the brain and to enhance cognitive function, according to a 2016 study (4).
1. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2. Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3. Commission Regulation (EU) No 432/2012 of 16 May 2012.
4. Barbour, J. A., Howe, P. R., Buckley, J. D., Bryan, J., & Coates, A. M. (2016). Cerebrovascular and cognitive benefits of high-oleic peanut consumption in healthy overweight middle-aged adults. Nutritional Neuroscience, 1-8.
Discover the Health Benefits of Peanuts
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 1.81 | 0.51 |
| Energy | kcal | 587 | 166 |
| Energy | kJ | 2455 | 696 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 1.81 | 0.51 |
| Energy | kcal | 587 | 166 |
| Energy | kJ | 2455 | 696 |
| Protein | g | 24.35 | 6.90 |
| Total lipid (fat) | g | 49.66 | 14.08 |
| Ash | g | 2.92 | 0.83 |
| Carbohydrate, by difference | g | 21.26 | 6.03 |
| Fiber, total dietary | g | 8.4 | 2.4 |
| Sugars, total | g | 4.90 | 1.39 |
| Sucrose | g | 4.90 | 1.39 |
| Glucose (dextrose) | g | 0.00 | 0.00 |
| Fructose | g | 0.00 | 0.00 |
| Lactose | g | 0.00 | 0.00 |
| Maltose | g | 0.00 | 0.00 |
| Galactose | g | 0.00 | 0.00 |
| Starch | g | 4.39 | 1.24 |
| Minerals | |||
| Calcium, Ca | mg | 58 | 16 |
| Iron, Fe | mg | 1.58 | 0.45 |
| Magnesium, Mg | mg | 178 | 50 |
| Phosphorus, P | mg | 363 | 103 |
| Potassium, K | mg | 634 | 180 |
| Sodium, Na | mg | 6 | 2 |
| Zinc, Zn | mg | 2.77 | 0.79 |
| Copper, Cu | mg | 0.428 | 0.121 |
| Manganese, Mn | mg | 1.786 | 0.506 |
| Selenium, Se | µg | 9.3 | 2.6 |
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg | 0.0 | 0.0 |
| Thiamin | mg | 0.152 | 0.043 |
| Riboflavin | mg | 0.197 | 0.056 |
| Niacin | mg | 14.355 | 4.070 |
| Pantothenic acid | mg | 1.011 | 0.287 |
| Vitamin B-6 | mg | 0.466 | 0.132 |
| Folate, total | µg | 97 | 27 |
| Folic acid | µg | 0.0 | 0.0 |
| Folate, food | µg | 97 | 27 |
| Folate, DFE | µg | 97 | 27 |
| Choline, total | mg | 64.6 | 18.3 |
| Betaine | mg | 0.4 | 0.1 |
| Vitamin B-12 | µg | 0.00 | 0.00 |
| Vitamin B-12, added | µg | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 0.0 | 0.0 |
| Retinol | µg | 0.0 | 0.0 |
| Carotene, beta | µg | 0.0 | 0.0 |
| Carotene, alpha | µg | 0.0 | 0.0 |
| Cryptoxanthin, beta | µg | 0.0 | 0.0 |
| Vitamin A, IU | IU | 0.0 | 0.0 |
| Lycopene | µg | 0.0 | 0.0 |
| Lutein + zeaxanthin | µg | 0.0 | 0.0 |
| Vitamin E (alpha-tocopherol) | mg | 4.93 | 1.40 |
| Vitamin E, added | mg | 0.00 | 0.00 |
| Tocopherol, beta | mg | 0.36 | 0.10 |
| Tocopherol, gamma | mg | 6.32 | 1.79 |
| Tocopherol, delta | mg | 0.61 | 0.17 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 |
| Vitamin D | IU | 0.0 | 0.0 |
| Vitamin K (phylloquinone) | µg | 0.0 | 0.0 |
| Lipids | |||
| Fatty acids, total saturated | g | 7.723 | 2.189 |
| 4:0 | g | 0.000 | 0.000 |
| 6:0 | g | 0.000 | 0.000 |
| 8:0 | g | 0.000 | 0.000 |
| 10:0 | g | 0.000 | 0.000 |
| 12:0 | g | 0.000 | 0.000 |
| 14:0 | g | 0.016 | 0.005 |
| 16:0 | g | 3.982 | 1.129 |
| 15:0 | g | 0.004 | 0.001 |
| 17:0 | g | 0.041 | 0.012 |
| 18:0 | g | 1.200 | 0.340 |
| 20:0 | g | 0.575 | 0.163 |
| 22:0 | g | 1.216 | 0.345 |
| Fatty acids, total monounsaturated | g | 26.181 | 7.422 |
| 24:0 | g | 0.689 | 0.195 |
| 14:1 | g | 0.000 | 0.000 |
| 22:1 undifferentiated | g | 0.055 | 0.016 |
| 15:1 | g | 0.000 | 0.000 |
| 17:1 | g | 0.032 | 0.009 |
| 22:1 c | g | 0.054 | 0.015 |
| 16:1 undifferentiated | g | 0.031 | 0.009 |
| 16:1 c | g | 0.031 | 0.009 |
| 18:1 undifferentiated | g | 25.435 | 7.211 |
| 20:1 | g | 0.627 | 0.178 |
| 22:1 t | g | 0.001 | 0.000 |
| 16:1 t | g | 0.000 | 0.000 |
| 18:1 c | g | 25.421 | 7.207 |
| 24:1 c | g | 0.000 | 0.000 |
| 18:2 undifferentiated | g | 9.715 | 2.754 |
| Fatty acids, total polyunsaturated | g | 9.773 | 2.771 |
| 18:2 n-6 c,c | g | 9.694 | 2.748 |
| 18:1 t | g | 0.014 | 0.004 |
| 18:2 CLAs | g | 0.009 | 0.003 |
| 18:3 undifferentiated | g | 0.026 | 0.007 |
| 18:2 t not further defined | g | 0.012 | 0.003 |
| 18:3 n-3 c,c,c (ALA) | g | 0.025 | 0.007 |
| 18:3 n-6 c,c,c | 0.000 | 0.000 | |
| 18:3i | g | 0.000 | 0.000 |
| 18:4 | g | 0.000 | 0.000 |
| 20:2 n-6 c,c | g | 0.004 | 0.001 |
| 20:3 undifferentiated | g | 0.011 | 0.003 |
| 20:4 undifferentiated | g | 0.016 | 0.005 |
| 20:3 n-6 | g | 0.000 | 0.000 |
| 20:5 n-3 (EPA) | g | 0.000 | 0.000 |
| 22:5 n-3 (DPA) | g | 0.000 | 0.000 |
| 22:4 | g | 0.000 | 0.000 |
| 22:6 n-3 (DHA) | g | 0.000 | 0.000 |
| Fatty acids, total trans | g | 0.027 | 0.008 |
| Fatty acids, total trans-monoenoic | g | 0.015 | 0.004 |
| Cholesterol | mg | 0.0 | 0.0 |
| Amino Acids | |||
| Tryptophan | g | 0.230 | 0.065 |
| Threonine | g | 0.811 | 0.230 |
| Isoleucine | g | 0.833 | 0.236 |
| Leucine | g | 1.535 | 0.435 |
| Lysine | g | 0.850 | 0.241 |
| Methionine | g | 0.291 | 0.082 |
| Cystine | g | 0.304 | 0.086 |
| Phenylalanine | g | 1.227 | 0.348 |
| Tyrosine | g | 0.963 | 0.273 |
| Valine | g | 0.993 | 0.282 |
| Arginine | g | 2.832 | 0.803 |
| Histidine | g | 0.599 | 0.170 |
| Alanine | g | 0.941 | 0.267 |
| Aspartic acid | g | 2.888 | 0.819 |
| Glutamic acid | g | 4.949 | 1.403 |
| Glycine | g | 1.427 | 0.405 |
| Proline | g | 1.045 | 0.296 |
| Serine | g | 1.167 | 0.331 |
| Others | |||
| Alcohol, ethyl | g | 0.0 | 0.0 |
| Caffeine | mg | 0.0 | 0.0 |
| Theobromine | mg | 0.0 | 0.0 |