Peanuts, valencia, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Valencia peanuts are a vibrant, smaller variety of raw peanut known for their rich, nutty flavor and satisfyingly firm, slightly chewy texture. Nutritionally, they are a powerhouse, packing an impressive 25 grams of protein and nearly 48 grams of healthy fats per 100 grams, making them a dense source of energy and essential nutrients.
Calorie split: 16% protein · 14% carbs · 70% fat
↓ Full nutrition💚 Why it's loved
People adore Valencia peanuts for their robust, earthy taste that intensifies when roasted, and their versatility as a standalone snack or a foundational ingredient in countless global cuisines, from Southern American to West African.
⚠️ Watch-outs & how to enjoy it better
As a common and potent allergen, they must be strictly avoided by those with peanut allergies. Their high fat and calorie density can lead to overconsumption, and raw peanuts contain phytic acid, which can inhibit mineral absorption; soaking or sprouting them before eating can help counteract this.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- Rich in heart-healthy monounsaturated and polyunsaturated fats.
- High in dietary fiber, supporting digestive health.
- Contains essential minerals like magnesium, phosphorus, and potassium.
- Provides a good source of antioxidants, including resveratrol.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite their name, Valencia peanuts are not from Valencia, Spain; they are a Spanish-type peanut primarily grown in the United States, prized for having three or four small kernels per shell instead of the usual two.
Full nutrition (USDA data · scales with serving)
| Water | 4.3 g |
| Energy | 570 kcal |
| Energy | 2385 kj |
| Protein | 25.1 g |
| Total lipid (fat) | 47.6 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 8.7 g |
| Calcium, Ca | 62.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 184 mg |
| Phosphorus, P | 336 mg |
| Potassium, K | 332 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 2.0 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.64 mg |
| Riboflavin | 0.30 mg |
| Niacin | 12.9 mg |
| Pantothenic acid | 1.8 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 246 ug |
| Folic acid | 0.00 ug |
| Folate, food | 246 ug |
| Folate, DFE | 246 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 | 7.3 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 5.4 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 21.4 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 20.9 g |
| MUFA 20:1 | 0.50 g |
| Fatty acids, total polyunsaturated | 16.5 g |
| PUFA 18:2 | 16.5 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.86 g |
| Isoleucine | 0.88 g |
| Leucine | 1.6 g |
| Lysine | 0.90 g |
| Methionine | 0.31 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.1 g |
| Arginine | 3.0 g |
| Histidine | 0.63 g |
| Alanine | 1.00 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.5 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
What's the difference between Valencia and other peanuts?
Valencia peanuts are smaller, have a sweeter, more vibrant red skin, and typically contain 3-4 kernels per shell. They are often preferred for boiling and natural peanut butter due to their robust flavor.
Are raw Valencia peanuts safe to eat?
While they can be eaten raw, they are more commonly boiled or roasted. Raw peanuts may contain trace amounts of mold (aflatoxin) and have higher levels of phytic acid; cooking improves safety and digestibility.
How should I store them?
Store shelled peanuts in an airtight container in a cool, dark place for up to 3 months, or in the freezer for up to a year 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 5.70 kcal/g · 18% calories from protein · 8.7 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.