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Peanuts, all types, cooked - nutritional information
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Peanuts, all types, cooked

🔥 318 Calories
💪 13.5g Protein
⚡ 21.3g Carbohydrates
🥑 22g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Peanuts, all types, cooked
Energy density
Dense
318 kcal per 100g
Macro energy profile
Fat-led
16% Protein · 25% Carbohydrates · 59% Fat
Glycemic profile
Low GI
GI 14 · GL 4
Notable signals
Very high in fiberHigh in fatHigh in sodiumHigh in proteinHigh in vitamin E

Nutritional Information

318
kcal/100g
Protein
13.5g
Carbohydrates
21.3g
Fat
22g
Glycemic Index:
14

About Peanuts, all types, cooked

Peanuts, all types, cooked are a versatile legume that has been a staple in many cultures for centuries. Originating in South America, peanuts are now grown in various regions around the world, including Africa and Asia. They are often used in dishes for their rich flavor and crunchy texture, making them a popular ingredient in snacks, sauces, and even desserts. Peanuts are technically not nuts but rather legumes, which places them in the same family as beans and lentils, contributing to their unique nutritional profile. Cooked peanuts provide a well-rounded source of nutrition. With 318 calories per 100 grams, they are high in healthy fats (22g), protein (13.5g), and carbohydrates (21.3g). Their nutrient density includes vitamins and minerals such as vitamin E, magnesium, and phosphorus. Peanuts are particularly valued for their heart-healthy monounsaturated fats, making them a great addition to a balanced diet. They can be consumed as a snack, added to salads, or used as a base for sauces, enhancing the flavor and nutritional value of meals.

Health Benefits

Supports heart health due to high monounsaturated fat content.
Rich in antioxidants which help combat oxidative stress.
May aid in weight management due to high protein and fiber.
Contains nutrients that promote brain health and cognitive function.
Can improve blood sugar control due to low glycemic index.
Supports muscle growth and repair with ample protein content.
May reduce the risk of certain chronic diseases, such as type 2 diabetes.
Contributes to skin health with vitamin E and antioxidants.
Promotes gut health through dietary fiber content.
Contains essential minerals important for bone health, such as magnesium.

Recommended Food Pairings

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Peanut butter and bananas: A classic combination that provides protein and potassium.
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Peanuts and dark chocolate: A sweet treat that combines healthy fats with antioxidants.
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Peanut sauce with stir-fried vegetables: Adds creaminess and flavor while enhancing nutrient absorption.
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Peanuts and apples: A crunchy and sweet snack pairing high in fiber.
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Peanut butter on whole grain toast: A nutritious breakfast option rich in fiber and healthy fats.

How to Consume

Serving size
Recommended serving is 30g (approximately 1 ounce).
Frequency
Recommended frequency is 2-3 times per week.
  • •Roast peanuts for enhanced flavor.
  • •Use in trail mix with dried fruits for a healthy snack.
  • •Incorporate into smoothies for added protein.
  • •Add to salads for crunch and nutrition.
  • •Make peanut butter at home to control ingredients.

Selection & Storage

How to choose:

  • ✓Look for peanuts that are firm and have a consistent color.
  • ✓Avoid peanuts with visible signs of mold or rancidity.
  • ✓Choose unsalted or lightly salted varieties for better health benefits.
  • ✓Check for freshness dates on packaging.
Storage
Store in a cool, dry place away from sunlight; optimal temperature is below 20°C (68°F).
Shelf life
Shelf life is 6-12 months when stored correctly in airtight containers.

Warnings & Contraindications

  • ⚠️Individuals with peanut allergies should avoid all forms of peanuts.
  • ⚠️People with certain digestive disorders may experience discomfort.
  • ⚠️Consume in moderation as high caloric content can contribute to weight gain.
  • ⚠️Excessive consumption may lead to weight gain due to high caloric density.
  • ⚠️Some processed peanut products may contain added sugars or unhealthy fats.

Frequently Asked Questions

How many calories does Peanuts, all types, cooked have?

Peanuts, all types, cooked contain approximately 318 calories per 100 grams, making them a calorie-dense food that provides energy and essential nutrients.

Is Peanuts, all types, cooked healthy?

Yes, cooked peanuts are considered healthy due to their rich nutrient profile that includes healthy fats, protein, vitamins, and minerals. They also contain antioxidants and fiber, which contribute to overall health.

How should Peanuts, all types, cooked be stored?

Cooked peanuts should be stored in an airtight container in a cool, dry place. For longer freshness, refrigeration is recommended, where they can last up to 1 week.

What are the benefits of eating Peanuts, all types, cooked?

Eating cooked peanuts can offer numerous health benefits including improved heart health, better muscle recovery, and enhanced antioxidant intake. They are also linked to weight management due to their satiating properties.

How much Peanuts, all types, cooked can I eat per day?

A recommended serving size of cooked peanuts is about 30 grams per day, which can provide sufficient nutrients without excessive calorie intake.

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