Peanuts are a legume that originated in South America. Peanuts are also related to some seeds such as lentils and soybeans, so the nutrition in this seed is also worth paying attention to. So, how many calories do peanuts provide, how much protein is in 100g of peanuts, and what are the nutrients in peanuts? To clarify the nutritional questions of peanuts, there have been many research and statistical experiments. We will find out in the article below.
1. Nutritional composition of peanuts
In 100g of peanuts, it is estimated that there are 567 calories; 7% water; 25.8 grams of protein; 16.1 grams of carbs; 4.7 grams of sugar; 8.5 grams of fiber; 49.2 grams of healthy fat.
Fat accounts for more than 49% of the nutrition in peanuts. Of which, unsaturated fat accounts for the majority, only a small part is omega 6 and saturated fat.
2. Peanuts are high in fat
Peanuts contain a lot of fat, so they are classified as oil seeds and can be pressed for oil. Therefore, a large amount of peanuts after being harvested will be used to make peanut oil for cooking.
In the composition of peanuts, depending on the variety and season, the fat content can range from 44 - 56%. The main part of it is unsaturated fat. This fat is mainly composed of oleic and linoleic acid.
3. How much protein does 100g of peanuts contain?
Peanuts are a food that provides a rich source of protein for the body. This is a fairly healthy vegetable protein. In the nutritional composition of peanuts, from 22 - 30% is protein depending on the energy and quality of each type of peanut.
The proteins in peanuts are quite diverse. It can be seen that arachin and conarachin appear. However, these are forms of protein that have the risk of causing allergies. Allergy is a dangerous manifestation that can be life-threatening.
4. How many carbs do peanuts contain?
Peanuts contain very few carbs. The carb content accounts for 13 - 16% of the total amount. Therefore, the glycemic index of peanuts is quite low. Therefore, people with diabetes can use a certain amount to avoid high blood sugar.
5. Peanuts contain many vitamins and minerals
The source of minerals and vitamins is the strength of peanuts. Biotin in peanuts plays a quite important role, especially in pregnant women. In addition, copper in peanuts is also a micronutrient that must be supplemented in the diet to help reduce the risk of cardiovascular disease. In addition, vitamin B3 in peanuts also helps reduce the risk of heart disease.
Folic acid or vitamin B9 is indispensable for pregnant women and fetuses, especially in the first 3 months of pregnancy. Manganese in peanuts is also enough to ensure nutritional needs.
In addition, there are also vitamin E, vitamin B, phosphorus and magnesium. These are vitamins and minerals that play an important role in health. It can be seen that the mineral composition of peanuts is quite diverse and helps to significantly improve the health of the body.
6. Other compounds commonly found in plants also appear in peanuts
Peanuts contain many plant compounds with medicinal properties such as antioxidants. This can be chosen as a healthy source of antioxidants that are not inferior to fruits. However, most of them appear in raw peanuts. According to statistics, peanuts contain the following substances:
- P-Coumaric acid.
- Resveratrol: Reduces the risk of heart disease, often found in red wine.
- Isoflavones: Good for health.
- Phytic acid: This can reduce the ability to absorb iron, zinc from peanuts and other foods.
- Phytosterol: Limits the absorption of cholesterol from the digestive tract
7. Can eat peanuts to lose weight healthily
Although peanuts contain more than half fat, they are considered a good food for weight maintenance needs. A small 6-month study on women showed that when they ate other fats replaced with peanut fat, they could lose up to 3 kg. It can be seen that the need to maintain the initial weight has achieved higher results than expected.
Another study on the weight control ability of peanuts was conducted by increasing 89 grams of peanuts in the diet every day and maintaining it continuously for 2 months. The results showed that weight was maintained and did not increase.
8. Health benefits of peanuts
In addition to the ability to lose weight, peanuts also bring many other health benefits.
- Improve cardiovascular health: Cardiovascular disease is one of the most common diseases. Therefore, foods that are good for the heart are always noticed and used. The nutritional content as well as antioxidants in peanuts can ensure that the risk of cardiovascular diseases is minimized.
- Preventing gallstones: Gallstones have a serious impact on health and are also found in the majority of the population. Several studies have shown that eating peanuts will reduce the risk of gallstones in both men and women. At the same time, eating peanuts also effectively reduces cholesterol.
9. Some unwanted effects when eating peanuts that need attention
Although peanuts are a nutritious food that brings many health benefits, they can also be the culprit causing some unwanted symptoms such as:
- Aflatoxin poisoning: Mold is the main culprit leading to poisoning when eating peanuts. When poisoned, the body will show some symptoms such as loss of appetite, jaundice or liver problems. Humid areas, especially humid tropical climates, are places where this disease is easy to occur. Therefore, after harvesting, peanuts need to be kept warm and have good humidity for preservation.
- Antinutrients: Phytic acid often appears in some types of legumes and cereals. They affect the body's ability to absorb nutrients. Therefore, balancing the diet plays an important role in health.
- Allergy: Allergy when eating peanuts is quite rare but this is a dangerous side effect. When you have an allergy, it can increase the risk of life-threatening. Not only peanuts but legumes can also cause allergies when eaten.
Thus, information about the nutritional composition and effects of peanuts has been explained in the above article. Peanuts are a plant source with abundant nutrition. However, you should not eat too much because this food contains a lot of calories that can lead to bloating. In addition, people who are susceptible to food allergies should not use peanuts.
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Reference article: healthline.com
