100 Grams Peanuts, Oil Roasted, Unsalted contains 581 calories, making it a calorie-dense food that can be a nutritious addition to your diet. Peanuts are packed with nutrients like protein, fiber, vitamins, and minerals. In this article, we'll take a closer look at the nutritional value of peanuts as well as their associated health benefits and risks.

In addition to being a great source of protein, peanuts are also high in healthy fats, including monounsaturated and polyunsaturated fats. These fats can help reduce inflammation and improve heart health. Peanuts also contain a variety of vitamins and minerals, including vitamin E, magnesium, and potassium. The fiber in peanuts can help promote healthy digestion and lower the risk of chronic disease.

It's important to keep in mind that peanuts are high in calories, so it's best to enjoy them in moderation as part of a balanced diet.

Calories in Peanuts

One hundred grams of oil roasted, unsalted peanuts contain 581 calories. This makes peanuts a calorie-dense food that should be consumed in moderation. When it comes to portion size, it's important to keep in mind that a serving size of peanuts is typically much smaller than 100 grams. In fact, just a small handful of peanuts can provide a satisfying snack that is rich in nutrients like protein and healthy fats.

Fat Content of Oil Roasted Peanuts

Oil roasted, unsalted peanuts are high in healthy fats, including monounsaturated and polyunsaturated fats. These types of fats have been shown to help reduce inflammation and improve heart health. While peanuts are calorie-dense, the fats they contain can provide satiety and help regulate appetite. Additionally, consuming healthy fats can help support healthy skin, hair, and nails.

Protein in Peanuts

One hundred grams of oil roasted, unsalted peanuts contain 25.8 grams of protein. This makes peanuts a great source of plant-based protein, which is important for building and repairing tissues throughout the body. In addition to providing protein, peanuts contain a variety of amino acids, which are the building blocks of protein. Amino acids help support healthy immune function, as well as promote proper growth and development in children.

Carbohydrate Content of Peanuts

One hundred grams of oil roasted, unsalted peanuts contain 16.1 grams of carbohydrates. While peanuts are not a low-carb food, they are a good source of complex carbohydrates, which can help regulate blood sugar levels and provide sustained energy. For those following a low-carb or ketogenic diet, it's important to keep in mind that peanuts do contain some carbohydrates. However, they are still considered to be a nutritious food that can be incorporated into a low-carb diet in moderation.

Fiber in Peanuts

One hundred grams of oil roasted, unsalted peanuts contain 8.5 grams of fiber. This makes peanuts a good source of dietary fiber, which can promote healthy digestion and lower the risk of chronic disease. Fiber can also help promote feelings of fullness and satiety, which can help with weight management. In addition, fiber has been shown to help regulate blood sugar levels, which can be beneficial for those with diabetes.

Minerals in Peanuts

Peanuts are a good source of minerals like magnesium, potassium, and phosphorus. Magnesium is important for maintaining healthy bones and muscles, while potassium helps regulate blood pressure and support healthy heart function. Phosphorus is necessary for proper cell function throughout the body. In addition to these minerals, peanuts also contain trace amounts of iron, manganese, and zinc, which are important for proper immune function and wound healing.

Vitamins in Peanuts

One hundred grams of oil roasted, unsalted peanuts contain vitamin E, niacin, and folate. Vitamin E is an antioxidant that helps protect against cell damage, while niacin is important for energy production and brain function. Folate is essential for proper cell growth and development. In addition to these vitamins, peanuts also contain small amounts of vitamin B6 and thiamine, which are important for proper nervous system function and energy metabolism.

Benefits of Eating Unsalted Peanuts

There are many health benefits associated with consuming unsalted peanuts. For starters, peanuts are a good source of plant-based protein, which is important for building and repairing tissues throughout the body. In addition to protein, peanuts are also high in healthy fats, including monounsaturated and polyunsaturated fats. These types of fats can help reduce inflammation and improve heart health. Lastly, peanuts are a good source of vitamins and minerals, including vitamin E, magnesium, and potassium. These nutrients play a vital role in supporting overall health and wellness.

Potential Health Risks of Peanut Consumption

While peanuts can be a nutritious addition to your diet, there are some potential health risks associated with their consumption. For starters, peanuts are a common allergen and can cause severe allergic reactions in some people. Additionally, peanuts are high in calories, so consuming too many can lead to weight gain and associated health problems like Type 2 diabetes and heart disease. Lastly, some peanut products can be high in added sugars and salt, which can contribute to health problems like high blood pressure and inflammation. To reduce your risk of these health conditions, it's best to consume unsalted peanuts in moderation as part of a balanced diet.

How to Incorporate Peanuts into Your Diet

There are many ways to incorporate peanuts into your diet. One easy way is to snack on raw or roasted peanuts. You can also add peanuts to smoothies or sprinkle them on top of salads for added crunch and nutrition. Peanut butter is another popular way to enjoy the health benefits of peanuts. However, it's important to choose natural peanut butter with no added sugars or oils to maximize the nutritional value. Peanut butter can be spread on toast, added to oatmeal, or used as a dip for fruits and vegetables. Lastly, peanuts can be added to a variety of savory dishes, like stir-fries and curries. They can also be used to make peanut sauce, which is a delicious and nutritious addition to many Asian-inspired meals.