Peanuts, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Raw peanuts are the edible seeds of the peanut plant, boasting a firm, crunchy texture and a mildly sweet, earthy, and nutty flavor. Nutritionally, they are a powerhouse, delivering an impressive 23.2g of protein and 43.3g of healthy fats per 100g, making them a dense source of energy and satiety.
💚 Why it's loved
People love peanuts for their satisfying crunch and versatile, savory-sweet flavor that complements both sweet and savory dishes. They are a beloved, affordable snack globally, deeply embedded in cultures from the American South to West Africa and Southeast Asia.
⚠️ Watch-outs & how to enjoy it better
Peanuts are a major allergen, and their high fat and calorie content can be a concern for some; they also contain phytic acid, which can reduce mineral absorption. To mitigate these, practice strict portion control (e.g., a small handful), and consider soaking or sprouting raw peanuts to reduce phytic acid before consumption.
Key benefits
- High in plant-based protein for muscle maintenance
- Rich in monounsaturated fats for heart health
- Good source of dietary fiber for digestion
- Contains essential minerals like magnesium and phosphorus
- Provides a steady release of energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Peanuts are not true nuts; they are legumes that develop underground, a process called geocarpy, which is why they are also known as groundnuts.
Full nutrition (scales with serving)
| Water | 4.8 g |
| Energy (Atwater General Factors) | 588 kcal |
| Energy (Atwater Specific Factors) | 551 kcal |
| Nitrogen | 4.3 g |
| Protein | 23.2 g |
| Total lipid (fat) | 43.3 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 26.5 g |
| Fiber, total dietary | 8.0 g |
| Calcium, Ca | 49.1 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 180 mg |
| Phosphorus, P | 380 mg |
| Potassium, K | 636 mg |
| Sodium, Na | 1.5 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.46 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 17.8 ug |
FAQ
Are raw peanuts safe to eat?
Raw peanuts can be eaten, but they may carry a risk of Salmonella or mold (aflatoxins). It's generally safer to roast or boil them, or purchase them from a reputable source.
How do peanuts compare to tree nuts?
Peanuts are legumes, not tree nuts, but they offer similar nutritional benefits like protein and healthy fats. However, they are a distinct allergen from tree nuts.
Can peanuts help with weight management?
Yes, their high protein and fiber content can promote fullness and reduce overall calorie intake when consumed in moderation.