Nutritional Facts & Health Benefits of Peanuts

Calories in Peanuts

There are approximately 567 calories in 100 grams of peanuts. Also referred to as earthnuts or groundnuts, they are highly nutritious and contain protein, fats, and carbohydrates. They can be consumed raw, salted, roasted, and spiced, or can even be added to salads and confectionary items. Peanuts have a wide range of health benefits, and they help prevent gallstones, aid in weight loss, help improve cardiovascular health, help maintain the health of tissues in the body, and even reduce blood sugar. However, while this legume is nutritious, it should be consumed in moderation, as too much can result in weight gain and cause allergies. To learn more, read the article mentioned below.

 

Contrary to the name, peanuts are not nuts but legumes. They are also known as groundnuts or earthnuts. Peanuts are a rich source of nutrients including protein, fats and carbohydrates. They are a popular snack and can be eaten raw, roasted, salted or spiced. Peanuts are also added to an assortment of recipes from confectionery to salads to health foods. Peanut butter is also used as an alternative to marmalade or butter. The calories present in peanuts are healthy due to high protein and fat. On the other hand, the antioxidants present in it reduce oxidative stress, lower blood sugar and improve heart health. This article illustrates the nutritional value of peanuts, its benefits, adverse effects, and more.

Peanuts Nutrition Facts You Must Know

Calories in peanuts are 567 per 100 gm. Let us look at the nutrient contents in peanuts.

Peanut oil is also a widely used cooking oil across the world. The fat content in peanuts is between 45-55% and most of it is mainly mono and poly-unsaturated. Peanut is also a good source of protein and is loaded with vitamins such as biotin, niacin and folate.

The total fat in peanuts can be further subdivided as:

Calories in Common Food Items with Peanuts

1 tbsp peanut butter calories are sufficient for starting the day. Calories in roasted peanuts could be slightly more than raw peanuts if they are salted and spiced. Calories in peanut butter tend to be equivalent to peanuts.

Did You Know?

• You need about 540 peanuts to make 340 grams of peanut butter.

• Though the name contains the term ‘nut’, peanuts actually belong to the family of legumes.

• If you are someone who has the fear of peanut butter sticking to the roof of your mouth, you have arachibutyrophobia.

Health Benefits of Peanuts

Peanuts have multiple health benefits as they are loaded with protein, fat and a host of vitamins and micronutrients that are responsible for vital metabolic functions. Peanuts also contain trace elements like magnesium, manganese and copper that maintain heart health and cellular activity. Here are the main health benefits of peanuts:

• Prevents Gallstone

Gallstones are mainly caused by excess cholesterol in the body and due to the nature of peanuts to reduce cholesterol, it may help prevent gallstones in healthy adults.

• Improves Heart Health

Peanuts are loaded with a lot of powerful antioxidants and nutrients such as copper, niacin, manganese, oleic acid, and resveratrol that are healthy for the heart.

• Weight Loss

Peanuts are helpful and effective in weight loss due to high fibre content. Peanut also enhances digestion and lowers appetite as it's quite filling, which may aid weight loss.

• Body Tissue Health

Peanuts are rich in phosphorus which plays an important role in the maintenance of body tissues.

• Reduces Blood Sugar

Peanuts have trace elements like manganese that help maintain metabolic activities of the body, lower blood sugar levels and may guard against diabetes.

 

Adverse Effects of Peanuts

Though peanuts can be a rich source of healthy fat and protein, binge eating could have side effects. Let’s understand the possible adverse effects of consuming peanuts in excess.

• Weight Gain

Yes, peanuts ideally lower your appetite and assist in weight loss. However, this evening snack is high in calories, and merely a handful of it can add up to 170 calories to your daily quota. The ideal calorie count for adult men and women is 2000-3000 and 1600-2400 respectively. So, 100 grams of peanuts would rack up more than 1/4th of your daily intake.

• Allergic Side Effects

It’s no news that peanuts are allergens that cause life-threatening side effects. Runny nose, tingling sensation in the mouth, tightening of throat, and wheezing are the most common allergic responses to peanuts.

Conclusion

Peanut is a low-cost and widely available legume that's a powerhouse of many vitamins, trace elements, and minerals. Peanuts can be eaten raw as a snack and also added to a variety of dishes from high-calorie breakfast to post-workout shake to dessert. Calories in peanuts enrich health and fitness. It is rich in fat, protein and fibre that makes them healthy food.

 

Peanuts are quite filling and reduce appetite, so they also have a utility in weight loss. If you have a fitness goal in mind, then it's safe to eat peanuts but make sure to calculate BMI and BMR to keep your weight and calories in check. A lot of health disorders arise these days due to lifestyle issues and high-stress, fast-paced environments.

 

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