1 serving (100 grams) contains 317 calories, 13.5 grams of protein, 25.4 grams of fat, and 9.5 grams of carbohydrates.
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Nutrition Information
Calories |
754.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 77% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 42.9 mg | 1% | |
| Total Carbohydrates | 22.6 g | 8% | |
| Dietary Fiber | 11.0 g | 39% | |
| Sugars | 11.2 g | ||
| protein | 32.1 g | 64% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128.6 mg | 9% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 790.5 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Wet groundnuts
Wet groundnuts, commonly known as fresh or raw peanuts, are harvested peanuts that have not undergone drying or roasting. Native to South America, groundnuts are now a staple in various cuisines globally, particularly in Africa, Asia, and South America where they are used in snacks, soups, and sauces. Wet groundnuts are rich in macronutrients, providing a good source of protein and healthy fats while being moderately high in carbohydrates. They also supply essential micronutrients such as magnesium, phosphorus, and folate. Wet groundnuts have a higher moisture content than dried peanuts, giving them a more tender texture and a slightly earthy taste. Their nutritional composition makes them a versatile ingredient, especially in energy-dense and plant-based diets.
Health Benefits
- Excellent source of plant-based protein (25-30% protein content), aiding in muscle repair and growth.
- High in magnesium (49 mg per 28 grams), supporting energy metabolism and bone health.
- Contains healthy monounsaturated fats, which contribute to improved heart health by reducing bad cholesterol levels.
- Rich in vitamin E (2.4 mg per 100 grams), an antioxidant that protects cells from oxidative damage.
- Provides dietary fiber (2.4 grams per 28 grams), supporting digestive health and aiding in blood sugar regulation.
Dietary Considerations
Selection and Storage
Store wet groundnuts in an airtight container in the refrigerator and consume within a week to ensure freshness. Avoid prolonged exposure to moisture to prevent spoilage.
Common Questions About Wet groundnuts Nutrition
Are wet groundnuts high in protein?
Yes, wet groundnuts are a good source of protein. A 100-gram serving contains about 7-8 grams of protein, which makes them a great snack for building and repairing body tissues.
Can I eat wet groundnuts on a keto diet?
No, wet groundnuts are not ideal for a strict keto diet because they contain around 16-18 grams of carbohydrates per 100 grams. While they are lower in carbs than some other snacks, their carbohydrate content could take you out of ketosis if consumed in large amounts.
What are the health benefits of eating wet groundnuts?
Wet groundnuts are rich in essential nutrients such as healthy fats, vitamin E, and magnesium, which support heart health. They are also high in antioxidants, especially resveratrol, which may help reduce inflammation and improve blood circulation.
How much wet groundnuts should I consume in a day?
A recommended portion size is about 30-50 grams of wet groundnuts daily, which provides a good balance of nutrients without excessive calorie intake. Keep portion sizes controlled as they are calorie-dense, with about 160-170 calories per 100 grams.
How do wet groundnuts compare to roasted groundnuts?
Wet groundnuts are softer and have a higher moisture content compared to roasted groundnuts, which are crunchier. Nutritionally, wet groundnuts retain more water-soluble nutrients like B vitamins, but roasted groundnuts may have a slightly stronger flavor.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
