Health Benefits – Vitamins and Minerals in Peanuts


1 peanuts

Peanuts are impressive nutrient powerhouses — in fact, they have more than 30 essential nutrients and phytonutrients. They’re unusual because the peanut flowers above the ground but its fruits are below the ground. Whether shelled or unshelled, peanuts are usually dry-roasted. Raw peanuts would taste like a bitter, soft bean, and the roasting process also helps to kill the naturally occurring bacteria associated with being grown in the dirt.

Health Benefits of Peanuts

  • One fourth cup of peanuts can supply the body with 35% of the DV of manganese, a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  • Reach for a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease.
  • Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid.
  • Peanuts contain vitamin B3 or niacin content whose many health benefits include normal brain functioning and boosting memory power.
  • The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper contents which aids in reducing bad cholesterol and increase good cholesterol levels.


  • One ounce of dry roasted peanuts contains  2.3 grams of dietary fiber.

Protein  –  6.71 grams

Calories  –   166

Minerals Contained

  • Potassium -187 mg
  • Phosphorus – 101 mg
  • Calcium – 15 mg
  • Magnesium – 50 mg
  • Iron – 0.64 mg
  • Sodium – 2 mg
  • Manganese – 0.591 mg
  • Zinc – 0.94 mg
  • Copper – 0.190 mg
  • Selenium – 2.1 mcg
  • Also contains trace amounts of other minerals.

Vitamins Contained

  • Vitamin B1 (thiamine) – 0.124 mg
  • Vitamin B2 (riboflavin) – 0.028 mg
  • Niacin – 3.834 mg
  • Pantothenic Acid – 0.395 mg
  • Vitamin B6 – 0.073 mg
  • Folate – 41 mcg
  • Vitamin E – 1.96 mg
  • Contains some other vitamins in small amounts. 

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