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Nutrition Basics

Peanuts-Mother Nature's Whole Food

Peanuts and peanut butter are whole foods that pack a lot of nutrition into just one serving. In the legume or dried bean family, peanuts are a terrific protein source. But the story gets better and better when you consider the significant amounts of the following nutrients found in a single ounce of peanuts.

Dry Roasted, Salted Peanuts (1 oz.)
% Daily Value Nutrients Amount
n/a Calories 166.0
13% Protein 6.7 g
2% Total Carbohydrate 6.1 g
9% Dietary Fiber 2.3 g
22% Total Fat 14.1 g
10%  Saturated Fat 2.0 g
n/a  Monounsaturated Fat 7.0 g
n/a  Polyunsaturated Fat 4.5 g
n/a   Omega 6 fatty acid 4.5 g
n/a   Omega 3 fatty acid trace
16% Vitamin E 2.2 mg AT
10% Folate 41.1 mcg
19% Niacin 3.8 mg
8% Thiamin 0.12 mg
16% Riboflavin 0.03 mg
4% Vitamin B6 0.07 mg
6% Zinc 0.94 mg
9% Copper 0.19 mg
3% Selenium 2.13 mcg
13% Magnesium 50 mg
10% Phosphorus 101 mg
5% Potassium 187 mg
2% Calcium 15 mg
10% Sodium 230 mg
4% Iron 0.64 mg
0% Cholesterol 0.0 mg
n/a Resveratrol present
n/a Arginine 0.8g
n/a Total Phytosterols 62.4 mg
n/a Beta-sitosterol* 18.4 mg

Reference: USDA Nutrient Database for Standard Reference, Release 17.
Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp

Research studies on large groups of people have found that people who often eat peanuts and nuts have much lower risks of heart disease. Also, scientists are finding that diets high in monounsaturated fats, the type found in peanuts, may also protect against heart disease.

Peanuts and peanut butter are whole foods that contain a variety of vitamins and minerals, ample protein and beneficial unsaturated fats. Since they are a plant food, they naturally contain no cholesterol.

PROTEIN

Peanuts and peanut butter contain high quality plant protein. When comparing peanuts to similar foods, peanuts have more protein than any other legume or nut. This is especially important for children, vegetarians and people eating more meatless meals.

UNSATURATED FAT

Peanuts and peanut butter contain mostly beneficial monounsaturated and polyunsaturated fats. These fats as compared to saturated fats have been shown to help lower blood cholesterol levels. Lowering your blood cholesterol level may reduce your risk of coronary heart disease.

FIBER

One ounce, or one small handful of peanuts contains 2 big grams of fiber. This is 9% of the fiber you need each day!

VITAMIN E

One ounce of peanuts provide 16% of your daily need of vitamin E. Vitamin E has been shown to act as an antioxidant which may reduce the risk of coronary heart disease.

MINERALS

Peanuts are an important source of essential minerals such as magnesium, copper, phosphorus, potassium and zinc. Some of these "hard to find" minerals such as copper and magnesium may protect against coronary heart disease.

B VITAMINS

B vitamins such as folate can help prevent birth defects. They also reduce amounts of homocysteine in the blood that may be a risk for heart disease. Peanuts are a good source of folate.

PHYTOCHEMICALS

Phytochemicals are natural substances in plants which may provide a wide range of health benefits such as reducing the risk of coronary heart disease. Peanuts contain resveratrol which is one of the many phytochemicals found in plant foods.

Oil-Roasted, Salted Peanuts
(1 oz.)		 Peanut Oil
(1 tbsp.)
Nutrients Amount Nutrients Amount
Calories 170 Calories 119
Protein 8.0 g Protein 0 g
Total Carbohydrate 4.3 g Total Carbohydrate 0 g
Dietary Fiber 2.7 g Dietary Fiber 0 g
Total Fat 14.9 g Total Fat 13.5 g
Saturated Fat 2.5 g Saturated Fat 2.3 g
Monounsaturated Fat 7.4 g Monounsaturated Fat 6.2 g
Polyunsaturated Fat 4.3 g Polyunsaturated Fat 4.3 g
Omega 6 fatty acid 4.3 g Omega 6 fatty acid 4.3 g
Omega 3 fatty acid trace Omega 3 fatty acid 0
Vitamin E 2.0 mg AT Vitamin E 2.1 mg AT
Folate 34.0 mcg Folate 0 mcg
Niacin 3.9 mg Niacin 0 mg
Thiamin 0.02 mg Thiamin 0 mg
Riboflavin 0.03 mg Riboflavin 0 mg
Vitamin B6 0.13 mg Vitamin B6 0 mg
Zinc 0.93 mg Zinc 0 mg
Copper 0.15 mg Copper 0 mg
Magnesium 50 mg Magnesium 0 mg
Phosphorus 113 mg Phosphorus 0 mg
Potassium 206 mg Potassium 0 mg
Calcium 17 mg Calcium 0 mg
Sodium 91 mg Sodium 0 mg
Iron 0.43 mg Iron 0 mg
Cholesterol 0 mg Cholesterol 0 mg
Resveratrol present Resveratrol n/a
Arginine 0.92 g Arginine 0 mg
Total phytosterols 62.4 mg Total phytosterols 28 mg
Beta-sitosterol* 18.4 mg Beta-sitosterol* 25.7 mg

Reference: USDA Nutrient Database for Standard Reference, Release 17.
Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp

Peanut Butter, smooth style, with salt (2tbsp.)
Nutrients Amount
Calories 188
Protein 8.0 g
Total Carbohydrate 6.3 g
Dietary Fiber 1.9 g
Total Fat 16.1 g
 Saturated Fat 3.3 g
 Monounsaturated Fat 7.6 g
 Polyunsaturated Fat 4.4 g
  Omega 6 fatty acid 4.4 g
  Omega 3 fatty acid trace
Vitamin E 2.9 mg AT
Folate 24 mcg
Niacin 4.3 mg
Thiamin 0.03 mg
Riboflavin 0.03 mg
Vitamin B6 0.17 mg
Zinc 0.94 mg
Copper 0.15 mg
Selenium 1.8 mcg
Magnesium 49 mg
Phosphorus 115 mg
Potassium 208 mg
Calcium 14 mg
Sodium 160.0 mg
Iron 0.60 mg
Cholesterol 0 mg
Resveratrol present
Argenine 0.96 g
Total phytosterols 33 mg
Beta-sitosterol* 43.2 mg

Reference: USDA Nutrient Database for Standard Reference, Release 17.
Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp

Peanut Butter, chunky style,
with salt (2 tbsp.)		 Raw Peanuts
(1 oz.)
Nutrients Amount Nutrients Amount
Calories 188 Calories 161
Protein 7.7 g Protein 7.3 g
Total Carbohydrate 6.9 g Total Carbohydrate 4.6 g
Dietary Fiber 2.6 g Dietary Fiber 2.4 g
Total Fat 16 g Total Fat 14 g
Saturated Fat 2.6 g Saturated Fat 1.9 g
Monounsaturated Fat 7.9 g Monounsaturated Fat 6.9 g
Polyunsaturated Fat 4.7 g Polyunsaturated Fat 4.4 g
Vitamin E 2.02 mg AT Vitamin E 2.4 mg AT
Folate 29 mcg Folate 68 mcg
Niacin 0 mg Niacin 3.26 mg
Thiamin 0.03 mg Thiamin 0.18 mg
Riboflavin 0.04 mg Riboflavin 0.04 mg
Vitamin B6 0.13 mg Vitamin B6 0.10 mg
Zinc 0.89 mg Zinc 0.93 mg
Copper 0.19 mg Copper 0.32 mg
Selenium 2.6 mcg Selenium 2.0 mcg
Magnesium 51 mg Magnesium 48 mg
Phosphorus 102 mg Phosphorus 107 mg
Potassium 238 mg Potassium 200 mg
Calcium 14 mg Calcium 26 mg
Sodium 156 mg Sodium 5 mg
Iron 0.61 mg Iron 1.3 mg
Cholesterol 0 mg Cholesterol 0.0 mg
Resveratrol present Resveratrol present
Arginine 0.92 g Arginine 0.88 g
Total phytosterols 32.6 mg Total phytosterols 62.4 mg
Beta-sitosteral* 43.2 mg Beta-sitosteral* 18.4 mg

Reference: USDA Nutrient Database for Standard Reference, Release 17.
Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp

* Awad AB, Chan KC, Downie AC, Fink CS. Peanuts as a source of B-sitosterol, a sterol with anticancer properties.
Nutrition and Cancer. 2000;36(2):238-241.

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