💎 Key Nutrients
What Is Peanuts, valencia, raw? Origin and Varieties
Peanuts, botanically Arachis hypogaea, are members of the legume family that differ from tree nuts despite their culinary use as nuts. Peanuts originated in South America over 3,500 years ago, with archeological evidence showing peanut representations in ancient pottery and indigenous cultures. The plant thrives in warm climates and is now widely cultivated in the United States, China, India, Nigeria, and several other nations. Traditionally, peanuts are harvested from pods that mature underground — a unique trait among legume family crops. After planting, peanut vines flower above ground, then bury their fertilized ovaries into the soil where pods develop. This growth habit contributes to several common names, including “groundnuts” or “earthnuts.” There are four major market types grown globally: Spanish, Runner, Virginia, and Valencia. Valencia peanuts are characterized by their smaller pods that typically contain three to five sweet kernels. They are often preferred for snacks or canning due to their sweet flavor and smaller size. Valencia peanuts are a specialty variety with a distinct flavor profile compared with other types like Runner (common in peanut butter) and Virginia (large kernels for roasting). Historically, peanuts were initially cultivated by indigenous peoples of South America and later spread globally via European colonial trade routes. Today, peanuts support both large‑scale commercial agriculture and smallholder farms, and their versatility allows them to be used in snacks, cooking oils, butters, flours, and cultural dishes such as boiled peanuts, a Southern U.S. staple. Peanuts are also part of global dietary patterns; they appear in traditional Mediterranean diets and are recommended as a regular dietary inclusion in evidence‑based nutrition frameworks due to their nutrient density and health impact. Their unique botanical profile — legumes that behave like oil seeds — underpins their nutrient concentration and culinary flexibility.
Nutrition Profile: A Detailed Breakdown
The nutrition profile of raw Valencia peanuts is impressive for a legume and aligns with USDA Foundation data showing high caloric density, protein, and healthy fats. Per 100 g edible portion, raw peanuts offer about 570 kcal, primarily from lipids (nearly 47.6 g), with meaningful contributions from protein (~25.1 g) and carbohydrates (~20.9 g) including ~8.7 g of dietary fiber. Compared with many other legumes, peanuts are one of the most energy‑dense — a feature attributable to their high oil content. The fats in peanuts are predominantly unsaturated — monounsaturated oleic acid and polyunsaturated linoleic acid — which together account for the majority of the total fat content. Saturated fat is moderate (~7.3 g/100 g) with negligible trans fats. Unsaturated fats contribute to blood lipid modulation when consumed in balanced diets, supplying essential fatty acids that the body cannot synthesize. Proteins in peanuts are significant both in quantity and quality; while not a complete protein on their own, they provide a wide array of amino acids such as arginine and leucine that support muscle protein synthesis and metabolic functions. Carbohydrates from peanuts include fiber, which benefits digestive health, supports regularity, and contributes to satiety — an important consideration for weight management. Micronutrient analysis reveals that peanuts are good sources of several minerals: magnesium (~184 mg) supports nerve and muscle function, phosphorus (~336 mg) is important for bone integrity, potassium (~332 mg) assists with electrolyte balance, and copper (~1.17 mg) and manganese (~1.98 mg) serve as cofactors for antioxidant enzymes. Peanuts also provide B‑vitamins, including niacin (~12.9 mg) and folate (~246 µg), crucial for energy metabolism and cellular division. While they provide little to no vitamin C, vitamin D, or vitamin A, their high folate makes them especially valuable in vegetarian or plant‑forward diets where folate sources may be limited. In comparison to other legumes such as cooked lentils or chickpeas, peanuts deliver greater calories, fats, and protein per gram, making them more nutrient‑dense but also higher in calories. Understanding serving size is therefore key; a recommended 1 oz (28 g) portion provides a portable balance of macronutrients without excessive caloric intake. In sum, the detailed nutrient profile positions raw Valencia peanuts as a rich source of heart‑healthy fats, plant protein, fiber, and key micronutrients valuable for metabolic and cardiovascular health.
❤️ Health Benefits
May support heart health
Peanuts supply unsaturated fats, plant sterols, and fiber that help lower LDL cholesterol and reduce inflammation linked to heart disease.
Evidence: moderate⚖️ Comparisons
Vs. Almonds
Almonds provide slightly more vitamin E and less total fat per serving compared to peanuts, and they have a similar profile of heart‑healthy fats.
🧊 Storage Guide
🏠
Counter
1-2 months shelled, 3‑4 months unshelled
❄️
Fridge
4‑6 months shelled, 6‑9 months unshelled
🧊
Freezer
up to 12 months or more
⚠️ Signs of
Spoilage:
- smell: rancid, bitter or sour odor
- visual: mold spots, severe discoloration
- texture: unusually soft or rubbery kernels
- when to discard: presence of mold or rancid smell
👥 Special Considerations
elderly
Why: Supports muscle maintenance and nutrient intake
Recommendation: Regular small servings
athletes
Why: Supports muscle repair and energy needs post‑exercise
Recommendation: Use as protein and energy source
children
Why: Provides protein and healthy fats for growth
Recommendation: Serve in age‑appropriate forms to prevent choking
pregnancy
Why: Provides folate and plant protein important for fetal development
Recommendation: Include in balanced diet if no allergy
breastfeeding
Why: Supports maternal energy and nutrient needs
Recommendation: Include for nutrient density
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup
(146.00g)
1.00 oz
(28.35g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 4.2600 | g |
| Energy | 570.0000 | kcal |
| Energy | 2385.0000 | kJ |
| Protein | 25.0900 | g |
| Total lipid (fat) | 47.5800 | g |
| Ash | 2.1700 | g |
| Carbohydrate, by difference | 20.9100 | g |
| Fiber, total dietary | 8.7000 | g |
| Calcium, Ca | 62.0000 | mg |
| Iron, Fe | 2.0900 | mg |
| Magnesium, Mg | 184.0000 | mg |
| Phosphorus, P | 336.0000 | mg |
| Potassium, K | 332.0000 | mg |
| Sodium, Na | 1.0000 | mg |
| Zinc, Zn | 3.3400 | mg |
| Copper, Cu | 1.1710 | mg |
| Manganese, Mn | 1.9800 | mg |
| Selenium, Se | 7.3000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.6390 | mg |
| Riboflavin | 0.3000 | mg |
| Niacin | 12.8750 | mg |
| Pantothenic acid | 1.8090 | mg |
| Vitamin B-6 | 0.3400 | mg |
| Folate, total | 246.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 246.0000 | µg |
| Folate, DFE | 246.0000 | µg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Fatty acids, total saturated | 7.3290 | g |
| SFA 14:0 | 0.0270 | g |
| SFA 16:0 | 5.4420 | g |
| SFA 18:0 | 1.2350 | g |
| Fatty acids, total monounsaturated | 21.4140 | g |
| MUFA 16:1 | 0.0430 | g |
| MUFA 18:1 | 20.8670 | g |
| MUFA 20:1 | 0.5020 | g |
| Fatty acids, total polyunsaturated | 16.5000 | g |
| PUFA 18:2 | 16.4890 | g |
| PUFA 18:3 | 0.0100 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Tryptophan | 0.2440 | g |
| Threonine | 0.8590 | g |
| Isoleucine | 0.8820 | g |
| Leucine | 1.6270 | g |
| Lysine | 0.9010 | g |
| Methionine | 0.3080 | g |
| Cystine | 0.3220 | g |
| Phenylalanine | 1.3000 | g |
| Tyrosine | 1.0200 | g |
| Valine | 1.0520 | g |
| Arginine | 3.0010 | g |
| Histidine | 0.6340 | g |
| Alanine | 0.9970 | g |
| Aspartic acid | 3.0600 | g |
| Glutamic acid | 5.2430 | g |
| Glycine | 1.5120 | g |
| Proline | 1.1070 | g |
| Serine | 1.2360 | g |
Source: USDA FoodData Central (FDC ID: 172432)
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