Peanuts are not true nuts but belong instead to the legume family, which also includes beans and lentils. They can be eaten raw or prepared in a variety of ways, including boiled, dry-roasted and oil-roasted. These legumes may also be crushed and made into peanut butter or used in a variety of savory and sweet dishes. Peanut oil can be used for cooking or as part of salad dressings.
Servings and Calories
One ounce, or 28g, of raw peanuts makes up a single serving and has 161 calories. This is equal to approximately 33 individual nuts, which often grow two to a pod. Oil-roasted peanuts may be higher in calories, while boiling and dry roasting tends to reduce the calorie count of peanuts.
Macronutrients
A single 1 oz. serving of raw peanuts has 7.31g of protein and 4.57g of carbohydrates, of which 2.4g are fiber. There are 13.96g of fat in a single serving, although most of this is made up of monounsaturated fat and polyunsaturated fat, with only 1.9g of saturated fat included in the total. One particularly healthful monounsaturated fat found in peanuts is oleic acid, the same fatty acid found in olive oil, which may contribute to cardiovascular health.
Micronutrients
Peanuts are high in vitamin E, with 2.6mg per serving, and folate, with 68mcg per serving. Other vitamins in peanuts include thiamin, niacin, riboflavin, pantothenic acid, vitamin B6, choline and betaine. Minerals in peanuts include manganese, magnesium, calcium, iron, phosphorus, potassium, copper, selenium and zinc. Raw peanuts only contain 5mg of sodium, but this level can be significantly higher in peanuts cooked in salt.
Phytochemicals
In addition to the vitamins and minerals present in peanuts, they are also a source of some food components called phytochemicals that are not routinely measured in all foods but may hold health benefits for individuals who consume them. According to World's Healthiest Foods, peanuts are a source of resveratrol, an antioxidant phytochemical linked to heart health and the reduction of cardiovascular disease. Another powerful antioxidant phytochemical in peanuts is the compound p-coumaric acid, which is found at higher levels in roasted peanuts than in raw or boiled peanuts.
Allergies
Despite their health benefits, for some people peanuts can be deadly. Peanut allergies are one of the most common food allergies, especially in children, according to TeensHealth by Nemours. Because of this, many parents delay introducing young children to peanuts or peanut products until the child is older than 1 year of age.
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