Raw peanuts: benefits and harms

Raw peanuts are delicious and nutritious foods in the legume family. Many people know him as a peanut, respectively, most people attribute it to a variety of nuts. The structure of the fruit is saturated with vitamins, minerals, fats, but despite this, the use of a raw product requires caution and some additional knowledge.

Can I eat raw peanuts?

Since the movement of raw foodists is relevant today, their experienced representatives can clearly answer whether it is possible to eat raw peanuts. Definitely, you cannot eat legumes directly from the garden or from the store counter. A raw nut can provoke the development of serious pathologies or an exacerbation of existing ailments, if it is not properly prepared for use.

When buying, preference should be given to an unprocessed product, while looking at the following nuances:

  • beans are sometimes sold in a tight shell or open;
  • look at the condition of the peel (no cracks, damage, signs of damage);
  • peanuts without shell have a pleasant, rich aroma;
  • there should be no signs of mold under the skin.

The priority is unpeeled peanuts, as they can be stored for a long time in the refrigerator.

In order to preserve the properties and valuable qualities of nuts, they are not recommended to be heat treated. The question is logical, how to use raw peanuts correctly, if not fried, it is harmful, and cooked loses its useful components?

There are three options for filing:

  1. Raw.
  2. Soaked.
  3. Germinated.

Simple handling makes the nut softer and more accessible for consumption. If the kernels are poured with water for 12 hours, the husks that give bitterness will partially come off, the fruit will open. You can also leave it on for a few days to germinate, which will add even more benefits to the product.

Important! Even in this form, it should be eaten without exceeding the norm.

Raw peanut composition

Peanuts are a treasure trove of valuable elements. It contains 50% fat, up to 35% protein and 10% carbohydrates.

The vitamins that peanuts contain are presented in the table.


Quantity / mg / mcg

Fat soluble

Tocopherol (E)

8, 33

B vitamins:

Choline (B4)

52, 5

Thiamine (B1)

0, 64

Riboflavin (B2)

0, 14

Pantothenic acid (B5)

1, 77

Pyridoxine (B6)

0, 35

Folate (B9)


Natural folate


Def folates


PP, (B12)

16, 23


Betaine trimethylglycine

0, 6

Niacin (B12)

12, 07

The minerals included in peanuts are presented in the table.


Trace elements


Quantity / mg


Quantity / mg




4, 58




1, 93




1, 14




7, 2




3, 27

Also, 100 g of nuts contain up to 6, 6 g of water and ash 2, 33 g, phytosterols (stigmasterol, beta sitosterol, campesterol) - 220 mg.

Why raw peanuts are good for you

When consumed correctly, the raw product is incredibly beneficial:

  • thanks to amino acids, the full assimilation of calcium occurs, the nut normalizes the cholesterol content in the blood;
  • useful components in the structure of legumes, stimulate the synthesis of enzymes and hormones, are involved in regeneration processes;
  • The abundance of protein makes peanuts interesting for athletes looking to build muscle;
  • raw peanuts are rich in folic acid, respectively, have a beneficial effect on liver function and cell renewal;
  • peanuts are an excellent means of preventing the development of cognitive age-related pathologies, since they contain nicotinic acid, which restores the membranes of nerve cells;
  • in order to prevent heart disease and cancer, it is recommended to use the product as a source of vitamin E;
  • magnesium, calcium, fluorine helps to strengthen bones, and optimal amounts of magnesium stimulate the processes of eliminating toxic compounds from the body;
  • the manganese contained in the product has a positive effect on the function of the nervous system, brain activity, normalizes fat metabolism;
  • kernels, with regular use, improve mental ability and concentration;
  • legumes are recommended to be consumed with an unstable psychoemotional state, a tendency to depression - to maintain the nervous system in a normal state, it is necessary to eat 20 nuts daily;
  • peanuts can normalize the content of tryptophan in the body, it improves sleep, mood, and helps to recover from surgery;
  • with a tendency to bleeding, raw peanuts are useful, as they increase blood clotting;
  • the iron content in the product improves blood quality, eliminates anemia;
  • groundnut has a choleretic effect, and also improves the quality of digestion due to fiber (in the absence of pathologies);
  • thanks to methionine, liver function improves, fat accumulation is regulated, adrenaline is produced;
  • raw walnut contains polyphenols that exclude the development of atherosclerosis, cancer, myocardial and vascular diseases;
  • the systematic use of nuclei in food has a positive effect on the work of the genitourinary, reproductive function.

People who prefer this type of nuts keep their skin in excellent condition longer, give it elasticity, and have beautiful, thick hair.

Harm of raw peanuts

The delicacy is difficult for the digestive system to digest. With excessive use of too high-calorie nuts, you can gain weight, provoke an exacerbation of gastritis, ulcers, diseases of the stomach and intestines. Peanuts are a highly active allergen and can be fatal to a certain category of people.

By violating the storage technology, you can provoke the formation of aflatoxins in the nut - poisonous substances. The nuclei are consumed in small portions, carefully observing the reaction of the body.

Allergy symptoms:

  • bouts of nausea;
  • spasms in the peritoneal region;
  • rashes;
  • hives, itching;
  • Quincke's edema;
  • anaphylactic shock.

Important! Not everyone can include a raw nut in the diet due to its ability to thicken the blood. People with vascular disease should look for an alternative to peanuts.

Raw peanuts are contraindicated in the following pathologies:

  • varicose veins;
  • thrombophlebitis;
  • an increased content of platelets in the blood.

Nutritionists strongly advise against consuming the product during pregnancy and breastfeeding. It can negatively affect the development of the fetus and baby.

There is a category of people who cannot consume peanuts even in minimal quantities. An insignificant amount of nuts in a cake or salad dressing can cause a serious reaction in the body, leading to death. If a person has an individual intolerance to raw peanuts and a product prepared in any way, he must inform others about it. The first signs require immediate medical attention.

How much peanuts can you eat per day

Peanuts are nutritious and high in calories. Nutritionists recommend staying within the daily intake of protein, fat and carbohydrates. In addition, peanuts contribute to rapid weight gain. The average dose was calculated by experts - 20 - 30 g per day. By eating 20 nuts as a snack, you can forget about the feeling of hunger for 2 to 3 hours. If there is strict control of calories, then it is better to reduce the recommended dose to 5 - 6 nuts.

For children, the product can be introduced into the diet from the age of three with extreme caution in small portions. Parents should pay attention to any changes in the general condition of the baby.

Calorie content of raw peanuts per 100 grams

The calorie content of raw peanuts is 548 - 567 kcal / 100 g in its edible part.

Calorie content of raw peeled peanuts

The energy value of a raw nut from different sources may differ insignificantly, but if the product is fried, glazed, covered with a chocolate shell, salt and spices are added, then the calorie content of the legume will increase significantly.

Calorie content of raw unpeeled peanuts

The peel has no nutritional value for humans, but it retains all the nutritive substances of the nut for a long time in the refrigerator. Its presence or absence does not affect the energy value of the product.

BJU raw peanuts

Peanut kernels are a food that should be eaten with caution. Overloading can cause allergies due to the concentration of protein in the structure.

The number of B, F, U in peanuts are described in the table.

Proteins and amino acids




Quantity / g


Quantity / g


Quantity / g



Total Carbohydrates

16, 13


3, 09


0, 03

The low carbohydrate content provides a low glycemic index, which contributes to a smooth increase in blood glucose levels. Small amounts of peanuts can be used by diabetics


1, 08


5, 15


0, 65


1, 1


0, 91



1, 67


0, 01


0, 93


23, 76


0, 32


0, 66

Methionine + Cysteine

0, 65



0, 88


15, 56


0, 25

Raw peanuts are quite fatty. It is grown as an oilseed crop and is used to make peanut butter.


1, 34

Phenylalanine + Tyrazine

2, 39



3, 15


1, 55

Glutamic acid

5, 39


1, 14


1, 27


1, 05


0, 33

If the digestive organs are not affected by pathological foci, peanuts are recommended to be consumed raw. The natural unprocessed core contains a large number of enzymes that help to fully digest food and absorb nutrients into the walls. Since peanuts are heavy for the stomach, they must be chopped before use.

Terms and conditions of storage

Although raw peanuts are legumes, they, like peanuts, release fat when stored for a long time. Over a period of time, the oil begins to taste bitter and emit an unpleasant odor, which indicates the vital activity of the fungus. Such a product is unsuitable for consumption and, if it enters the digestive system, can provoke poisoning.

Raw peanuts are stored at home as follows:

  • storage containers must be clean and dry (not plastic);
  • when stored in fabric bags, the shelf life of raw peanuts is reduced;
  • before sprinkling the peanuts in containers, they sort it out, remove the remnants of the husk and debris in order to exclude the growth of mold;
  • if raw peanuts have changed their appearance, an unpleasant odor and bloom have appeared - the nuts are no longer suitable for food;
  • if the nuts have not changed their appearance, but the taste is clearly bitter, the raw peanuts have deteriorated and are no longer edible;
  • before sending a container with a product to the pantry, raw peanuts in shells or peeled, it is worth warming up in the oven for about 10 minutes at 50 degrees;
  • the container must be sterilized before distribution in glass jars.

Having created optimal conditions, the peanuts in the shell are stored for a year. If the shell is removed, without access to light in a cool place, the core retains its properties and taste for up to 9 months. If you put legumes in the freezer, the fruits can be eaten up to 9 months, in the refrigerator - up to 4 months.

Packaged raw peanuts are stored for as long as stated on the packaging by the manufacturer.


Raw peanuts are available all year round. It is cheaper than exotic nuts, but not inferior to them in taste and nutritional value. The product is well preserved and, if correctly selected and used, gives mainly only benefits. As with the use of kernels of nuts, legumes and other products, you should know when to stop in everything.

Watch the video: Eat This for Maximum Energy (January 2022).

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