Peanuts are a popular snack, but when it comes to daily consumption, moderation is key. Health professionals generally suggest limiting your intake to around 1 ounce per day, which equals approximately 35 peanuts. This amount strikes a healthy balance, allowing you to benefit from their nutrients without overloading your system.
According to WebMD, sticking to this recommended serving helps prevent potential issues like digestive discomfort that may arise from overconsumption.
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While peanuts are legumes by classification, their nutritional profile closely resembles that of tree nuts. As noted by Healthline, peanuts are loaded with plant-based protein, healthy fats, and vital nutrients. A 100-gram serving of raw peanuts packs about 567 calories, 25.8 grams of protein, 16.1 grams of carbohydrates, and 8.5 grams of dietary fiber.
In terms of fat content, the same serving offers around 49.2 grams of total fat, broken down into:
- 6.28 grams of saturated fat
- 24.43 grams of monounsaturated fat (heart-healthy fats)
- 15.56 grams of polyunsaturated fat (beneficial for brain and cell function)
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Beyond macronutrients, peanuts are also a rich source of micronutrients. They contain notable amounts of:
- Biotin (important for metabolism and hair health)
- Copper (supports immune function and energy production)
- Niacin (vitamin B3) aids in digestive and skin health.
- Folate (essential for cell growth and development)
- Manganese, Vitamin E, Thiamine, Phosphorus, and Magnesium
These nutrients collectively support heart health, brain function, and overall wellness.
In summary: If you’re looking to enjoy peanuts as part of a healthy diet, aim for about a handful a day. It’s enough to fuel your body with essential nutrients, without tipping the scale on calories or fats.
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