How Much Protein Is In Peanuts? Health Facts & Benefits

Why Peanuts Are Called a Protein Powerhouse?

Peanuts have earned the title of protein powerhouse for good reason. In just a small serving, peanuts deliver an impressive amount of high-quality, plant-based protein that rivals many animal sources. With approximately 25.8 grams of protein in peanuts per 100 g, they outshine most other nuts and legumes when it comes to protein content. This makes them an attractive option for vegetarians, vegans, and anyone looking to incorporate more plant-based proteins into their diet.

While protein in peanuts may not be considered "complete" due to its lower levels of methionine, it is still rich in essential amino acids like arginine. Beyond protein, peanuts offer a well-rounded nutritional package, boasting heart-healthy fats, fibre, and various micronutrients. Whether enjoyed raw, roasted, boiled, or as peanut butter, peanuts prove to be a versatile and convenient way to boost your protein intake.

How Much Protein Is in Peanuts?

The protein in peanuts per 100 g remains fairly consistent across different preparations. Protein in peanuts per 100 g is approximately 24-25 grams, whether it is in the form of roasted peanuts, soaked peanuts, or raw peanuts. However,Peanut butter contains ~25 g protein/100 g (about 7–8 g per 2 tbsp serving).

The high protein in peanuts makes them one of the best plant-based protein sources available, especially for those following vegetarian or vegan diets.

Complete Nutritional Value of Peanuts (per 100 g)

Peanuts provide a wide array of essential vitamins, minerals, and healthy fats. Here's a closer look at the peanuts' nutrition per 100 grams:

In addition to these impressive numbers, peanuts are also a good source of niacin, vitamin E, and resveratrol, a beneficial plant compound. With their well-rounded nutritional profile, it's no wonder peanuts are considered a superfood.

Peanuts Calories Per 100 g

While protein in peanuts is dense, they are also high in calories. Raw peanuts provide about 567 calories per 100 grams. This high-calorie content is primarily attributed to their substantial fat content, which is mostly comprised of heart-healthy monounsaturated and polyunsaturated fats.

Roasted peanuts have a similar calorie count, with slight variations depending on whether oil is added during the roasting process. Boiled peanuts tend to be lower in calories, averaging around 318 calories per 100 grams due to their higher water content. Despite their calorie density, peanuts can still be incorporated into a healthy diet.

Peanut Fat Per 100 g

Peanuts are indeed high in fat, providing about 49.2 grams of total fat per 100 grams. However, the majority of this fat is unsaturated, with monounsaturated fats (24.4 g) and polyunsaturated fats (15.5 g) making up the bulk. These healthy fats have been linked to improved heart health.

The saturated fat content in peanuts is relatively low, around 6.28 grams per 100 grams. The unique fat profile of peanuts sets them apart from many other plant foods, contributing to their high energy density and their potential to lower "bad" LDL cholesterol levels and support cardiovascular health.

Health Benefits of Protein in Peanuts

The protein in peanuts offers numerous health benefits, such as

• Supports muscle growth and repair: As a rich source of protein, peanuts can help support tissue growth and recovery, making them a valuable food for athletes and active individuals.
• Promotes satiety and weight management: The combination of protein and fibre in peanuts helps increase feelings of fullness, which may lead to reduced overall calorie intake and contribute to peanuts' benefits for weight loss.
• Aids in blood sugar control: Protein slows down the absorption of carbohydrates, helping to stabilise blood sugar levels and potentially reduce the risk of developing type 2 diabetes.
• Supports heart health: Along with their healthy fat content and various micronutrients, the protein in peanuts contributes to their ability to lower LDL cholesterol and promote overall cardiovascular well-being.
• Provides essential amino acids: While peanut protein may not be considered "complete", it is still rich in several essential amino acids, particularly arginine, which plays a role in maintaining healthy blood vessels.
• May protect against gallstones: Some research suggests that the benefits of peanuts also include a lower risk of developing gallstones, possibly due to their protein and healthy fat content.

Including peanuts as part of a balanced diet can contribute to improved overall nutrition and potentially support various aspects of health.

Peanuts vs. Other Protein Sources

When comparing protein in peanuts per 100 g to other protein sources, here's what you need to know:

• Peanuts vs. other nuts: Peanuts (25.8 g/100 g) contain more protein than almonds (21 g/100 g), walnuts (15 g/100 g), and cashews (18 g/100 g).
• Peanuts vs. legumes: While peanuts offer more protein than most beans (such as black beans or kidney beans, which have around 8–9 g/100 g cooked), they are similar to soybeans (about 36 g/100 g raw, but less when cooked due to water content).
• Peanuts vs. animal sources: Peanuts may provide less protein per 100 g compared to lean meats like chicken breast (about 31 g/100 g), but they are still an excellent protein option for those following a plant-based diet.
• Peanuts vs. eggs: A single large egg contains about 6 g of protein, while 100 g of peanuts offers more than four times that amount.

Unlike animal proteins, peanuts are cholesterol-free and rich in fibre and healthy fats and have beneficial plant compounds.

Best Ways to Add Peanuts to Your Diet

Incorporating the benefits of peanuts into your diet is easy and delicious:

• Snack on a handful of raw or roasted peanuts for a satisfying and protein-packed treat.
• Spread peanut butter on whole-grain toast, stir it into oatmeal, or pair it with fresh fruits.
• Sprinkle chopped peanuts over salads, yoghurt, or stir-fries for added crunch and nutrition.
• Use peanut flour in smoothies or baked goods for a protein boost.
• Enjoy boiled peanuts as a savoury snack or appetiser.

Remember to practise portion control, as peanuts are calorie-dense. Choosing unsalted and unflavoured varieties can help you avoid excess sodium and added sugars.

Possible Side Effects and Allergies

While the nutritional profile of peanuts & their benefits are numerous, some individuals should exercise caution:

• Peanut allergy: Peanut allergies are one of the most common and potentially severe food allergies, with reactions ranging from mild skin irritation to life-threatening anaphylaxis.
• Digestive discomfort: Consuming too many peanuts may lead to digestive issues like gas and bloating, due to their high fibre and fat content.
• Aflatoxin risk: Peanuts that are improperly stored can develop aflatoxins, which are toxins produced by certain moulds. Consuming large amounts of aflatoxins may be harmful.
• Potential for weight gain: Due to their high calorie density, eating large quantities of peanuts may contribute to unintended weight gain if not accounted for within your overall daily energy needs.

If you have a history of allergies or are introducing peanuts to young children, it's best to consult with a doctor for guidance.

Conclusion: Why Peanuts Are a Smart Protein Choice

Peanuts are a unique and valuable source of plant-based protein, healthy fats, and essential micronutrients. The protein in peanuts is comparable to that of many animal products, along with the added benefits of fibre, heart-healthy fats, and no cholesterol. When enjoyed in moderation, peanuts can be a tasty and nutritious addition to a well-rounded diet. However, if you have concerns about peanut allergies or want to learn about the benefits of peanuts for skin and weight loss, it's always best to consult with your doctor.

At Metropolis Healthcare, we understand the importance of making informed decisions about your health. Our team of experts is dedicated to providing accurate diagnostic testing and comprehensive health check-up services to support your wellness journey. With our convenient at-home sample collection and user-friendly online reports, prioritising your health has never been easier.

FAQs

1. Can I eat 50 peanuts a day?

While peanuts are nutritious, eating 50 peanuts per day may be excessive for some individuals due to their high-calorie and fat content. It's best to consume peanuts in moderation as part of a balanced diet.

2. Are peanuts a good source of protein?

Yes, peanuts are an excellent source of plant-based protein, offering about 25.8 grams of protein per 100 grams. They are one of the highest-protein nuts available.

3. How much protein is in 10 peanuts?

Ten peanuts contain approximately 2.5 grams of protein. This can vary slightly depending on the size of the peanuts.

4. How much protein is in 20 roasted peanuts?

Twenty roasted peanuts provide around 5 grams of protein. Roasted peanuts have a similar protein content to raw peanuts.

5. How much protein is in 100 g of peanuts?

In 100 grams of raw peanuts, you'll find about 25.8 grams of protein. This amount remains fairly consistent across different peanut preparations, such as roasted or boiled peanuts.

6. Are peanuts a good source of protein for vegetarians?

Yes, protein in peanuts is an excellent nutritional source for vegetarians and vegans. They offer a significant amount of plant-based protein and can help meet daily protein needs when included in a well-planned diet.

7. Do roasted peanuts have the same protein as raw peanuts?

Roasted peanuts have a very similar protein content to raw peanuts. Roasting may slightly decrease the protein content, but the difference is minimal.

8. Is peanut butter high in protein?

Yes, peanut butter is a good source of protein, providing around 25 grams of protein per 100 grams. Peanut nutrition in the butter form can be a tasty and convenient way to boost your protein intake.

9. Can peanuts replace meat for protein intake?

Peanuts can be a valuable protein source for those following plant-based diets. While they may not provide all the essential amino acids in optimal amounts like meat does. Consuming a variety of plant-based proteins throughout the day can help ensure adequate intake of all essential amino acids.

10. How many peanuts should I eat daily for protein?

The amount of peanuts you should eat for protein depends on your individual protein needs and overall diet. As a general guideline, a serving of 28 grams (about 1 ounce) of peanuts provides 7 grams of protein. It's best to consume protein in peanuts in moderation as part of a balanced diet.

11. Do boiled peanuts have less protein than raw peanuts?

Boiled peanuts have a slightly lower protein content than raw peanuts, providing about 24 grams of protein per 100 grams. The difference is primarily due to the water absorbed during the boiling process.