Peanuts, valencia, oil-roasted, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Valencia peanuts are a specific, smaller, and sweeter variety of peanut, prized for their high oil content. When oil-roasted and salted, they develop a deep, golden-brown color and an intensely nutty, savory flavor with a satisfyingly crunchy texture. Nutritionally, they are a powerhouse, delivering over 51 grams of healthy fats and 27 grams of complete plant protein per 100 grams.
Calorie split: 17% protein · 10% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People adore the addictive combination of the rich, roasted peanut flavor and the sharp, savory kick of salt. Their versatility makes them a beloved snack on their own, a crunchy topping for salads and noodles, and a foundational ingredient in sauces and confections.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from salting can be a concern for those monitoring blood pressure, and peanuts are a major allergen. The calorie density requires mindful portion control for weight management. To counteract sodium, choose unsalted versions or rinse them lightly; for allergens, strict avoidance is necessary; for calories, pre-portion into small bowls.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- Rich in monounsaturated fats, which support heart health.
- High in dietary fiber, promoting digestive health and satiily.
- Contains important minerals like magnesium, phosphorus, and potassium.
- Provides energy-dense calories for active lifestyles.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Peanuts aren't true nuts; they are legumes that develop underground. The Valencia variety is often called the 'gourmet peanut' and is the preferred type for making high-quality natural peanut butter because of its superior flavor and oil profile.
Full nutrition (USDA data · scales with serving)
| Water | 2.1 g |
| Energy | 589 kcal |
| Energy | 2464 kj |
| Protein | 27.0 g |
| Total lipid (fat) | 51.2 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 8.9 g |
| Calcium, Ca | 54.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 160 mg |
| Phosphorus, P | 319 mg |
| Potassium, K | 612 mg |
| Sodium, Na | 772 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.84 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.15 mg |
| Niacin | 14.3 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 126 ug |
| Folic acid | 0.00 ug |
| Folate, food | 126 ug |
| Folate, DFE | 126 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.9 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 23.1 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 22.5 g |
| MUFA 20:1 | 0.54 g |
| Fatty acids, total polyunsaturated | 17.8 g |
| PUFA 18:2 | 17.8 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 0.93 g |
| Isoleucine | 0.95 g |
| Leucine | 1.8 g |
| Lysine | 0.97 g |
| Methionine | 0.33 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 1.1 g |
| Valine | 1.1 g |
| Arginine | 3.2 g |
| Histidine | 0.68 g |
| Alanine | 1.1 g |
| Aspartic acid | 3.3 g |
| Glutamic acid | 5.7 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 1.3 g |
FAQ
Why are Valencia peanuts considered better for oil-roasting?
Valencia peanuts have a higher oil content and a naturally sweeter, milder flavor than other varieties like Runners or Virginias. This allows them to roast evenly and develop a rich, complex taste without becoming overly bitter.
Are the fats in oil-roasted peanuts healthy?
Yes, the majority of the fat in peanuts is monounsaturated and polyunsaturated fat, which are considered heart-healthy fats. However, they are still calorie-dense, so moderation is key.
How should I store them to keep them crunchy?
Store oil-roasted peanuts in an airtight container in a cool, dark place like a pantry for up to a month. For longer storage, keep them in the refrigerator or freezer to prevent the oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.89 kcal/g · 18% calories from protein · 8.9 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.