Peanuts (Arachis hypogaea) or “groundnuts” as they are commonly referred to, belong to the bean and legume family. Unlike tree nuts that grow above the ground, peanuts grow below the ground which makes them more closely related to legumes, such as peas and lentils.
Although peanuts are technically considered a legume, their nutritional composition is more similar to a tree nut, such as an almond, cashew or walnut. Due to the nutritional composition of peanuts, The Australian Dietary Guidelines groups them with other tree nuts and seeds, rather than legumes. Australians are encouraged to eat a variety of nuts and seeds as part of a healthy diet and recommends a daily serving of 30g to maintain good health.
Peanuts & Nutrition
Peanuts provide a range of essential nutrients including protein, dietary fibre, vitamins, and minerals. Peanuts…
- Contain 25% protein which is substantially higher than other food sources such as eggs, dairy products and many types of meat and fish
- Have a high fibre content and a low glycaemic index rating for blood glucose control. Peanuts have one of the lowest GI ratings of all foods
- Are free of cholesterol
- Are low in saturated fat and sodium (unsalted peanuts)
- Are a good source of B vitamins, including thiamine, niacin and pantothenic acid
- Are appropriate for people with coeliac disease or gluten sensitivity
Peanuts and Health
Studies suggest that regular peanut consumption is associated with a reduced risk of coronary heart disease, hypertension, obesity, cancer and inflammation. According to recent studies:
- The consumption of peanuts is associated with a reduced risk of coronary heart disease, cardiovascular disease, stroke and all-cause mortality
- Consuming peanuts two or three times per week is associated with a 10% reduced risk of stroke
- Regular peanut consumption has shown to have no significant effect on cardiovascular risk factors, such as waist circumference, body mass index and blood pressure
- Long-term moderate peanut intake is associated with less weight gain and reduced risk of overweight/obesity
- Peanut consumption may improve insulin sensitivity in adults
Be inspired with our peanut recipes here!
Nutrient Composition of Peanut and Peanut Butter per 30g and 100g
| Peanut
(with skin, raw, unsalted) |
Peanut Butter
(smooth & crunchy, no added sugar or salt) |
|||
| 30g | 100g | 30g | 100g | |
| Energy (kJ) | 639 | 2311 | 773 | 2576 |
| Nutrient | ||||
| Protein (g) | 7.4 | 24.7 | 7.3 | 24.3 |
| Dietary Fibre (g) | 2.5 | 8.2 | 2.0 | 6.5 |
| Minerals | ||||
| Calcium (mg) | 16 | 54 | 16 | 54 |
| Iron (mg) | 0.69 | 2.3 | 0.52 | 1.72 |
| Magnesium (mg) | 48 | 160 | 53 | 177 |
| Sodium (mg) | 0 | 1 | 4 | 12 |
| Zinc (mg) | 0.9 | 3 | 0.85 | 2.84 |
| Vitamins | ||||
| Thiamin (B1) (mg) | 0.237 | 0.79 | 0.032 | 0.105 |
| Niacin (B3) (mg) | 4.5 | 15 | 3.72 | 12.4 |
| Pantothenic Acid (B5) (mg) | 3.6 | 1.43 | 0.24 | 0.8 |
| Vitamin E (mg) | 2.85 | 9.5 | 2.54 | 8.45 |
| Fatty Acids | ||||
| Total Saturated Fatty Acids (g) | 2.46 | 8.19 | 2.83 | 9.44
|
| Total Monounsaturated Fatty Acids (g) | 9.8 | 32.67 | 11.3 | 37.66 |
| Total Polyunsaturated Fatty Acids (g) | 1.16 | 3.87 | 1.34 | 4.46 |