Peanuts, virginia, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.7 MG | 54% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 12.4 MG | 77% | |
| Pantothenic acid | 1.8 MG | 35% | |
| Vitamin B-6 | 0.3 MG | 20% | |
| Folate, total | 239 UG | 60% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 6.6 MG | 44% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 89 MG | 7% | |
| Iron, Fe | 2.6 MG | 14% | |
| Magnesium, Mg | 171 MG | 41% | |
| Phosphorus, P | 380 MG | 30% | |
| Potassium, K | 690 MG | 15% | |
| Sodium, Na | 10 MG | 0% | |
| Zinc, Zn | 4.4 MG | 40% | |
| Copper, Cu | 1.1 MG | 124% | |
| Manganese, Mn | 1.7 MG | 74% | |
| Selenium, Se | 7.1 UG | 13% |
Nutrition Highlights
- Excellent source of protein with 25.2g per 100g, great for muscle building and recovery.
- High in dietary fiber (8.5g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (41% DV).
- Good source of Phosphorus, P (30% DV).
- Good source of Zinc, Zn (40% DV).
- Rich source of Copper, Cu (124% of Daily Value per 100g).
About Peanuts, virginia, raw
These legumes are often mistaken for nuts due to their nutritional profile and culinary uses. Originating from South America, they grow underground and are harvested once the plant's leaves turn yellow. When consumed raw, they retain their full spectrum of nutrients, including high levels of protein, healthy fats, and dietary fiber. They are particularly rich in monounsaturated and polyunsaturated fats, which support heart health, and provide a good source of plant-based protein, making them a valuable food for vegetarians and vegans.
In terms of nutrition, they are energy-dense, offering a substantial calorie count per serving, which can be beneficial for those needing quick energy or looking to gain weight healthfully. They also contain important micronutrients like magnesium, phosphorus, and B vitamins, which contribute to energy metabolism and bone health. However, due to their high fat content, portion control is important for those monitoring calorie intake. Additionally, they are a common allergen, so individuals with nut allergies should exercise caution.
Culinarily, they are incredibly versatile. They can be eaten raw as a snack, blended into homemade nut butter, or added to salads and grain bowls for extra texture and nutrition. In some cultures, they are used in savory dishes like stews and stir-fries, or even ground into flour for baking. Their rich, earthy flavor also makes them a popular ingredient in sauces, such as the classic African peanut stew or Thai satay sauce. Whether enjoyed on their own or as part of a dish, they offer both nutritional benefits and culinary flexibility.
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