PEANUT WHOLE

Nutritional Benefits of Whole Peanuts (Per 100g)

Whole peanuts (with skin, raw or roasted) are a nutrient-dense legume packed with plant-based protein, healthy fats, vitamins, and minerals. They offer numerous health benefits when eaten in moderation.

• 🧪 Nutritional Value of Whole Peanuts – Per 100g
• Nutrient
• Amount
• Health Benefit
• Calories
• ~567 kcal
• High-energy food
• Protein
• ~25.8 g
• Supports muscle repair and immune function
• Total Fat
• ~49.2 g
• Rich in healthy monounsaturated fats
• └─ Saturated Fat
• ~6.3 g
• In moderation
• └─ Monounsaturated Fat
• ~24.4 g
• Heart-healthy fat
• └─ Polyunsaturated Fat
• ~15.6 g
• Supports brain and skin health
• Carbohydrates
• ~16.1 g
• Source of slow-release energy
• └─ Dietary Fiber
• ~8.5 g
• Aids digestion, helps in weight control
• Magnesium
• ~168 mg
• Relaxes muscles, controls blood sugar
• Phosphorus
• ~376 mg
• Essential for bones and energy metabolism
• Potassium
• ~705 mg
• Regulates blood pressure
• Iron
• ~4.6 mg
• Helps prevent anemia
• Zinc
• ~3.3 mg
• Boosts immunity and wound healing
• Niacin (Vitamin B3)
• ~12 mg (75% RDA)
• Supports brain function and skin health
• Folate (Vitamin B9)
• ~240 µg
• Crucial for cell growth, especially in pregnancy
• Vitamin E
• ~8.3 mg
• Powerful antioxidant, protects skin and heart
• Antioxidants
• Resveratrol, flavonoids
• Fights inflammation, supports longevity
• ✅ Health Benefits of Whole Peanuts
• 💪 1. High-Quality Plant Protein

Ideal for vegetarians and vegans.

Supports muscle building and tissue repair.

❤️ 2. Heart Health

Rich in monounsaturated fats and antioxidants.

Helps reduce LDL cholesterol and supports circulation.

🧠 3. Brain Boosting

Niacin and resveratrol improve brain function and protect against neurodegeneration.

🩸 4. Blood Sugar Regulation

Low glycemic index + high fiber = stable blood sugar levels.

🛡️ 5. Immunity Support

Rich in zinc, iron, and vitamin E.

🍽️ 6. Weight Management

High satiety food; helps reduce cravings when eaten in controlled portions.