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
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