The Peanut Foundation

Eating well shouldn't cost the earth or take up too much time. How do you choose foods that taste good, are easy to use and fit in with recommendations for healthier living (less fat, less saturated fat, more fruit, vegetables and fibre) and still have the energy and time to be more physically active?

Would you be surprised to learn that one way is to eat small amounts of peanuts and peanut butter every day in place of some foods high in saturated fats?

On average in every handful of roasted and salted peanuts (a 30g serving) there's:

ENERGY 181 calories
PROTEIN - high quality vegetable protein 24.5% (7.4g)
CARBOHYDRATE 7.1% (2.1g)
FAT
- no cholesterol
Of which saturates
Of which monounsaturates (the main fat found in olive oil)
Of which polyunsaturates

53.0% (15.9g)
9.5% (2.9g)
24.2% (7.3g)
16.5% (5.0g)

FIBRE soluble and insoluble fibre as found in beans, dried fruit and bread 6.0% (1.8g)
SODIUM equivalent to 0.3g of salt - only 5% of the recommended 6g daily salt intake guideline for adults 1.0% (0.12g
VITAMINS: 8 including antioxidant Vitamin E, B1, B2, B3, B6 and folate 
MINERALS: 13 including magnesium, phosphorus, copper, zinc and selenium which are hard to get from everyday diets    

 

GUIDELINE DAILY AMOUNT*
EACH DAY WOMEN MEN
CALORIES 2000 2500
FAT 70g 95g

* Official government figures for average adults

 

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