Calories in peanuts
One portion of unroasted peanuts weighing 28 grams, or the equivalent of 28 grains, contains; on 159 calories, While one portion of it, when roasted and salted, contains 168 calories. While one tablespoon of peanut butter contains 95.5 calories.
It is worth noting that peanuts in general contain a high percentage of calories, so it is recommended to eat them in moderation as part of a balanced diet and calculate the calories consumed, as consuming more calories than needed may lead to weight gain, and it should also be noted that roasted peanuts And salted is considered less beneficial to health, due to its high sodium content, and therefore it is recommended to choose unroasted and unsalted peanuts.
The nutritional value of peanuts
The following table shows the nutrients in 100 grams of unroasted peanuts. Roasted and salted peanuts:
| food item | Unroasted peanuts | Roasted and salted peanuts |
|---|---|---|
| calories (kcal) | 567 | 599 |
| water (µL) | 6.5 | 1.45 |
| fat (grams) | 49.24 | 52.5 |
| carbohydrates (grams) | 16.13 | 15.26 |
| protein (grams) | 25.8 | 28.03 |
| calcium (milligrams) | 92 | 61 |
| iron (milligrams) | 4.58 | 1.52 |
| magnesium (milligrams) | 168 | 176 |
| phosphorous (milligrams) | 376 | 397 |
| potassium (milligrams) | 705 | 726 |
| Sodium (milligrams) | 18 | 320 |
| zinc (milligrams) | 3.27 | 3.28 |
| copper (milligrams) | 1,144 | 0.533 |
| selenium (mcg) | 7.2 | 3.3 |
| Vitamin B6 (milligrams) | 0.348 | 0.461 |
To see the number of calories in peanut butter and its benefits, you can read the article What is peanut butter.
General benefits of peanuts
Peanuts are among the most popular foods consumed around the world, and they can be eaten alone as a snack, or mixed with sweets, biscuits, pies and other baked goods. Peanuts have many benefits, including the following:
- Contains antioxidants: Peanuts are a good source of both resveratrol, phenolic acid, and flavonoids, which are biologically active compounds with health-beneficial properties. It also contains a number of other antioxidants such as isoflavones, phytosterols, and phytic acid.
- Contains proteins: Peanuts are a good source of vegetable protein, as protein constitutes 22% to 30% of the total calories in peanuts, and Arachin and Conarachin are among the most abundant proteins in it, but it should be noted That some people may suffer from severe sensitivity to peanut proteins, which may endanger their lives.
- Contains dietary fiber: Peanuts are a source of insoluble dietary fiber. Which helps to feel full for a longer period, and improves digestion.
- Contains many vitamins and minerals: Among them we mention the following:
- Vitamin B7: Or what is also known as biotin, and peanuts are among the richest food sources of biotin, which is an important nutrient; Especially during pregnancy.
- Vitamin E: Which has antioxidant properties, and is abundant in fatty foods.
- Vitamin B1: Which helps the body’s cells produce energy from carbohydrates, and is necessary for the functions of the heart, muscles, and nervous system.
- magnesium: Necessary for the functioning of muscles, including the heart muscle. It is also involved in the functions of enzymes and energy production.
- Folic acid: Which is necessary for cell division, which means that eating it in appropriate quantities during pregnancy and childhood is very important. Where tissues grow rapidly during these periods.
- Copper: Which plays an important role in the formation of red blood cells, and is necessary for the health of blood vessels, nerves, the immune system, and bones.
- phosphorous: It is a mineral necessary for the formation of teeth, bones, cell growth, and muscle functioning. It also helps body cells use vitamins to produce energy.
- Vitamin B3: It is one of the important vitamins in the production of energy from food, and it also contributes to maintaining the health of the skin, digestive system, and nervous system.
- manganese: It plays an important role in the metabolism of cholesterol and nutrients such as carbohydrates and protein.
For more information about the benefits of peanuts, you can read the article What are the benefits of peanuts.
0 Comments