Peanuts are legumes related to lentils and beans. Nutritionally, peanuts are similar to legumes, but in cooking, they are used as a nut. Peanuts are the principal ingredient in peanut butter and provide a convenient and nutritious snack. Of the total nut market, 67 percent is from peanut sales. The nutritional composition of peanuts provides several dietary benefits, making them a healthy addition to your diet.
Protein
A 1-oz. serving of peanuts provides 7.3 g protein, or 15 percent of the 50 g Food and Drug Administration daily value. Peanuts are a significant source protein that can substitute for a serving of meat. In comparison to meat, peanuts are a healthier choice because they contain nutrients including healthy fats, minerals and a low level of saturated fat.
Fat
The total fat content in a 1-oz. serving of peanuts is 14 g, or 22 percent of the 65 g DV. The saturated fat content is 1.9 g, or 10 percent of the 20 g FDA limit. The principal types of fat peanuts provide are monounstaturated and polyunsaturated. These fats are healthy because they reduce inflammation, improving the health of the joints and the cardiovascular system.
Calories
A 1-oz. serving of peanuts provides 161 calories, or 8 percent of a standard 2,000-calorie diet. Peanuts are a flavorful snack food that provides sustainable energy because its nutrient content is balanced. The calories last longer because the fiber, fat, carbohydrates and protein digest together more slowly than a snack containing fewer macronutrients..
Fiber
The fiber content in 1 oz. of peanuts is 2.4 g, or 10 percent of the 25 g DV. Peanuts are a source of soluble fiber, a type of the plant-based nutrient that absorbs cholesterol-producing bile acids in the digestive tract and removes them from the body. Fiber in the diet provides significant health benefits for the cardiovascular, digestive and metabolic systems.
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