It turns out peanuts (groundnut or Chinese nut) are not nuts at all, but apply to beans. Its fruits are closer to beans and peas. But not only this will be a discovery with a more detailed study of how many calories are in peanuts, what are its benefits and values, as well as possible harm to the body as a result of abuse of this product.
Material Content:
Chemical composition and nutritional value of peanuts
The nutrient composition in 100 grams of edible peanut kernels is represented by the following components:
- water - 7.9 g;
- dietary fiber (fiber) - 8.1 g;
- ash - 2.6 g;
- starch - 5.7 g;
- mono- and disaccharides - 4.2 g;
- amino acids - 26.3 g;
- unsaturated fatty acids - 8.3 g;
- mono- and polyunsaturated fatty acids - 36.9 g.
Although the chemical composition of this product is almost identical to nuts, it belongs to Pancake week crops of the legume family. Due to the high content of dietary fiber and amino acids, this product has great nutritional value. But with a more detailed study of all the properties, it becomes clear that in its use the main thing is moderation. One reason for this is the calorie content of peanuts.
Calorie and BJU peanuts
Raw peanut fruits taste like beans, the plant belongs to its family, and if you fry them a little, they get an oily nutty taste. Often during roasting, salt is added to peanuts or, after heat treatment, is coated with sugar or chocolate icing.
The table shows the number of calories in peanuts raw, salted and other options, as well as the ratio of proteins, fats and carbohydrates.
| Product | Calories, kcal / 100 g | Proteins, g / 100 g | Fats, g / 100 g | Carbohydrates, g / 100 g |
|---|---|---|---|---|
| Raw peanuts | 551 | 26,3 | 45,2 | 9,9 |
| Roasted salted peanuts | 597 | 26,0 | 47,5 | 12,5 |
| Sugar Roasted Peanuts | 509 | 16,3 | 28,0 | 51,2 |
| Chocolate Roasted Peanuts | 477 | 16,0 | 23,0 | 58,5 |
| Peanut paste | 599 | 24,8 | 50,6 | 10,4 |
| Peanut butter | 899 | 0,0 | 99,9 | 0,0 |
Three hundred grams of roasted peanuts will completely fill the recommended daily calorie intake, but this should not cause a complete rejection of this product. Even while dieting, you can treat yourself to a handful of your favorite nuts. Only during meals should they be combined with other products, which will give a feeling of fullness, and not an empty stomach. It is ideal to introduce them into the diet as a flavorful accent in salads.
In fairness, it is worth noting that peanuts are not the most high-calorie nuts. It is inferior to sweet almonds (64 kcal / 100 g), pecans (691, kcal / 100 g), walnuts (648 kcal / 100 g) and others.
The content of vitamins and minerals
The benefits of peanuts for the body are determined by the vitamins and minerals contained in it:
- vitamin B3 (niacin) - 19 mg / 100 g;
- vitamin B4 (choline) - 52 mg / 100 g;
- tocopherol - 10 mg / 100 g;
- potassium - 660 mg / 100 g;
- phosphorus - 350 mg / 100 g;
- magnesium - 182 mg / 100 g.
Such a rich mineral composition can also bring harm to the body if a person has hereditary diseases associated with metabolism. This applies to raw, roasted and salted peanuts.
Vitamins and amino acids, which are rich in peanut beans, are very well absorbed by the body, and fats do not contain cholesterol and have a slight choleretic effect.
Daily intake
Salty or glazed peanuts can brighten up a movie in a movie theater or at home. Only in this case there is a big risk to go beyond the recommended energy value of the food consumed, taking into account how many calories in roasted peanuts.
According to nutritionists, the recommended daily intake of peanuts is:
- for children over 12 years old and adults - 25-30 g or about 20 nuts;
- for children under 12 years old - 20 g or 10 pcs.
Children's norm is due to the fact that all nuts are strong allergens. Excessive consumption of peanuts can provoke the development of individual intolerance to this product.
When using glazed nuts or peanut butter, one should take into account not only the recommended norms of peanut consumption, but also the energy value, which may differ from the calorie content of this product in its pure form.
Benefits and contraindications
The beneficial effects of eating peanuts include the following points:
- Preservation of cell structure, prevention of premature aging and ensuring the normal functioning of the heart and blood vessels due to polyphenols. When frying, their number increases by 25%.
- The high content of B vitamins provides invaluable benefits to the nervous system, skin, hair and nails.
- Folic acid will help pregnant women prevent fetal malformations.
- Peanuts increase blood coagulation. This property of his can help patients suffering from hemophilia.
Some contraindications follow from the last property. Peanuts should be used sparingly for people with varicose veins to prevent blood clots.
A lot of people are allergic to peanuts, and in most cases the reaction is not caused by the nut itself, but by the thin red or brown peel that covers it. In this regard, when choosing peanuts in the store, you should pay attention to the blanched (without skin) product.
Speaking about the dangers of nuts, once again it is worth recalling the calorie content of peanuts. With its uncontrolled use, overweight problems cannot be avoided. And also often nuts are completely excluded from the diet of diabetics.
Like every product, eating peanuts has its own benefits, but it can also be harmful. It is important to find a healthy balance in order to maximize the first and minimize the second.
