What’s the Protein Content in Peanuts Per 100g?

Peanuts are tiny seeds that are technically legumes belonging to the pea family. But are you aware that this tiny food can prevent cardiovascular diseases? They are packed with protein and are cholesterol-free.

Did You Know? 

There are 4 main types of peanuts, each with its unique characteristics and uses: 

• Runner Peanuts are the most common form of peanut and taste great when roasted. 
• Virginia Peanuts- People call them ‘cocktail nuts,’ commonly found in confectionary stores. 
• Spanish Peanuts are used in peanut candies, peanut butter, and peanut snacks. 
• Valencia Peanuts- They are sweet peanuts with bright red skin. 

But what’s the nutritional value of peanuts? What’s the content of peanut protein per 100g? This guide will answer all your questions. So, let’s dive in.

Nutritional Value in Peanuts per 100g

Here is a detailed breakdown of the nutritional value of peanuts per 100g. 

Nutrient (100g)	Amount
Calories	587 kcal
Protein	24g
Total Fat	50g (64%)
Saturated Fat	7.7g (39%)
Trans Fat	0g
Polyunsaturated Fat	9.8g
Monounsaturated Fat	26g
Cholesterol	0%
Sodium	410 mg (18%)
Total Cholesterol	21g (8%)
Dietary Fiber	8.4g (30%)
Sugars	4.9g
Vitamin D	0 mcg
Calcium	58 mg
Iron	1.6 mg
Potassium	634 mg
Caffeine	0 mg

Also, read https://redcliffelabs.com/myhealth/health/top-10-nuts-for-better-health-a-nutritional-powerhouse/ 

Let’s Understand Content in Peanut Protein 100g 

Peanuts can be consumed raw, boiled, peanut butter, soaked, and fried. Each variety has its flavor and texture. 3 specific ways to eat peanuts are: 

• Eating peanuts raw 
• Adding chopped peanuts to other dishes 
• In the form of peanut butter

Let’s examine these different varieties and their protein content, which can vary slightly and have different nutritional implications. 

• Protein in boiled peanuts per 100g is around 13.5 grams. 
• Peanut butter protein per 100g is around 25 grams. 
• Protein in roasted peanuts per 100g is around 25.8 grams. 
• Protein in soaked peanuts per 100g is around 25.8 grams. 
• Fried peanut protein per 100g is around 25.8 grams. 
• Protein in raw peanuts per 100g is around 25.8 grams. 

Peanuts, whether raw, fried, soaked, or roasted, provide the same amount of protein. However, boiled peanuts contain slightly less protein than raw peanuts because the boiling process can cause a small amount of protein denaturation and leaching into the cooking water, leading to a slight loss of protein content.

While peanuts are cholesterol-free, they still contain fats and calories. Continue reading to know more about this. 

Peanuts Calories Per 100g

100g of peanuts contain 567 calories. They are calorie-dens; however, experts consider calories in peanuts good for health. These calories often come from protein, fiber, and healthy fats. 

They are delicious and nutritious snacks that promote satiety and various health benefits. However, like every other food, excessive consumption may cause health issues, so be mindful of portion sizes. 

Peanuts are also low in carbohydrates. Only 13-16% of the total carbohydrate weight is in 100 g of peanuts. Studies have found that peanuts are beneficial for people with diabetes. However, consult a doctor or nutritionist for a better understanding. 

Peanuts Fat per 100g

Peanuts have 49 grams of fat per 100g, which is not a bad proportion. Studies have shown that peanuts can be consumed for weight loss. They are high in unsaturated fats, mostly monounsaturated and polyunsaturated fats. Most of this is made up of linoleic and oleic acids. 

While the fats in peanuts are beneficial when consumed in moderation, it's important to be mindful of portion sizes. It’s easy to get carried away with these delicious and nutritious snacks, so it's best to plan your meal proportions and stick to a reasonable serving. By being aware of your peanut intake, you can enjoy their health benefits without overindulging. 

However, peanuts are as good as other nuts. Unlike other nuts, Peanuts grow underground; that's the only difference. 

14 Other Nutritions in 100g Peanut 

Peanuts are packed with protein, fats, and calories. But that’s not it. They are also an excellent source of vitamins, minerals, and plant compounds. 

• Biotin 
• Copper 
• Niacin 
• Folate 
• Manganese 
• Vitamin E 
• Thiamine 
• Phosphorus 
• Magnesium 
• p-Coumaric Acid 
• Isoflavones 
• Resveratrol 
• Phytic Acid 
• Phytosterols 

Did you know there are up to 3 million cases of peanut allergy in India? However, the prevalence of peanut allergies in children in India is low at 0.03%, despite the country's high consumption of peanuts. 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/are-peanuts-healthy-to-eat-during-the-winter-season/ 

3 Health Benefits of Consuming Peanuts 

Peanuts are not only nutrient-rich, but they also provide various health benefits. 

• Weight Loss

Studies have shown that despite being high in fat and calories, peanuts can help people maintain a healthy weight and reduce their risk of obesity. 

Peanuts are a substantial source of insoluble dietary fiber, which can limit the risk of weight gain. They are also high in protein and monounsaturated fats, which can increase calorie burning. 

Peanuts reduce cravings by keeping you full longer than other common snacks. Experts have observed that increasing peanut consumption forces people to eat fewer foods. 

• Heart Health 

Peanuts are a good source of nutrients that help maintain heart health. These nutrients include protein, folate, selenium, manganese, niacin, alpha-tocopherol, and phytochemicals. 

Studies have shown that eating peanuts can improve lipid profiles, lower blood pressure, lower sugar levels, and reduce the risk of cardiovascular disease. 

Additionally, peanuts contain antioxidants, such as resveratrol, that benefit cardiovascular health. These antioxidants help combat oxidative stress and inflammation, two major factors contributing to the development of heart disease. 

• Gallstone Prevention

Peanuts can help prevent gallstones. A study found that women who eat peanuts were 25% less likely to have gallbladder surgery than those who never or rarely eat nuts. 

They are high in dietary fiber, which protects against cholesterol gallstone formation by removing some of the gallstone's constituents and improving insulin sensitivity. Bioactive compounds like phytosterols can lower cholesterol levels by inhibiting absorption. 

The Bottom Line 

Peanuts are an excellent plant-based source of protein and are also high in vitamins, minerals, and plant compounds. However, this nutrient-rich food may have adverse effects due to antinutrients (phytic acid). Although they can lower nutritional value, this is usually not a concern in well-balanced diets or among those who eat meat regularly.