🥜 Peanuts - Affordable Protein and Healthy Fats

📊 Nutritional Table (100 g)

Below is the detailed nutritional value per 100 grams peanuts.

* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.

💪 Benefits for Athletes

Here are the main peanuts benefits in an athlete's nutrition:

• 26 g protein - highest among “nuts”
• Niacin (B3) - for energy metabolism
• Cheap - high-quality protein at a low price
• Resveratrol - found in peanuts, an antioxidant

🍳 How to Prepare

The best ways to prepare peanuts, while preserving maximum nutritional value:

1. Snack: a handful (28 g) - 160 kcal, 7 g protein
2. Peanut butter: 100% nuts, no added sugar
3. Protein shake: 1 tbsp butter + banana + milk

⚡ When to Eat?

Snack between meals. Before training - 2+ hours. After training - with bananas.

🔄 Substitutions and Alternatives

Best alternatives peanuts:

Almond butter, cashews, sunflower seed butter, soy nuts

💡 Tips

• Choose 100% peanut butter - no sugar, palm oil
• Peanut flour - high protein, gluten-free
• Roasted with skin - more antioxidants
• Store in the refrigerator - protects fats from going rancid

🥄 Portions And How To Include In Diet

Practical portion — about 30 g (a handful). Botanically, peanuts are legumes, not nuts, so they combine protein and fats. Suitable as a snack, but it is worth measuring the portion because they are high in calories.

• A handful as a snack — better unsalted.
• Into porridges or yogurt.
• Peanut butter — on whole-grain bread.

🛒 How To Choose And Store

Choose unroasted, unsalted, with no added sugar. Store tightly sealed and cool, because the fats in peanuts can go rancid. If you notice traces of mold or an unusual smell — do not consume.

• In an airtight container — cool, for several months.
• In the refrigerator — longer, especially in the warm season.
• Keep the butter in the refrigerator after opening.

⚠️ Common Mistakes

• Salted and Sweetened — excess sodium and added sugar.
• Pouring “by eye” — the portion quickly grows.
• Nuts Alone as a “Diet” — they are high in calories, combine with other foods.

📋 What Is Important To Know

Peanuts are actually legumes, not nuts, but their nutritional composition is close to nuts: high in fat (mostly unsaturated) and quite high in protein. The protein is not complete, so it is best to combine them with grains. Peanuts also contain magnesium and fiber, but they are very high in calories, so it is easy to eat more than you planned.

⚖️ Portions And Daily Norm

• Portion — 20–30 g (a small handful), not a “full cup”, because calories add up quickly.
• Choose unsalted to control sodium intake.
• As a snack, combine with fruit or yogurt for a more filling portion.
• Measure peanut butter in tablespoons — one tablespoon is already a significant portion.