Peanuts: A Nutritional Powerhouse - Vitamins, Minerals & Protein

Peanuts are part of the dried bean and legume family. They are a cholesterol-free, whole food, containing many vitamins and minerals, including vitamin E and potassium.

Protein

• Peanuts are a good source of protein. They provide more plant protein than any other nut or legume. One ounce of dry, salted, roasted peanuts provides 6.7 grams of protein, or 13% of your recommended daily value.

Fats

• One ounce of dry, salted, roasted peanuts contains 7 grams of monounsaturated fat, 4.5 grams of polyunsaturated fat, 4.5 grams of omega-6 fatty acids and trace amounts of omega-3 fatty acids.

B Vitamins

• One ounce of dry, salted, roasted peanuts contains 19% of your daily requirement of niacin (vitamin B3), 10% of your daily requirement for folate, and 4% of your daily requirement of vitamin B6.

Dietary Fiber

• One ounce of dry, salted, roasted peanuts contains 9% of your daily requirement of dietary fiber, or 2.3 grams.

Minerals

• One ounce of dry, salted, roasted peanuts contains 6% of your daily requirement for zinc, 9% of your daily requirement for copper, 4% of your daily requirement of iron and 13% of your daily requirement of magnesium.