Introduction:
Botanically, peanuts belong to the legumes. However, since the pod remains closed and lignifies into a solid shell, it is morphologically a nut. It is also similar to real nuts in protein, fat content and taste.
Use/Preparation:
The nuts can be nibbled raw, but taste especially good roasted and seasoned, e.g. in curries, soups, vegetable pans or salads. Peanut butter is a healthy spread, but is also suitable for creamy dips and sauces or sweet pastries. Peanut oil is used for frying, deep-frying or fondue, especially in Asian cuisine.
Health:
Peanuts are an excellent source of protein. They also provide B vitamins, vitamin E, phosphorus and magnesium. Caution: Peanuts have a very high allergenic potential. For people who have a peanut allergy, even the smallest amounts can have fatal consequences, for example when the airways become dangerously swollen. The proteins that trigger the allergic reaction can also be contained in peanut oil.
Alternatives:
Almonds, cashews, walnuts, macadamia nuts and pistachios are, like peanuts, high-quality sources of protein and fibre, rich in B vitamins, vitamin E and magnesium. But seeds and kernels such as pumpkin seeds, sunflower seeds or sesame seeds can also serve as a nutrient-rich alternative. Sunflower seeds and pumpkin seeds are also a suitable substitute for histamine intolerance and nut allergy.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 570/2390 |
| Fat | 49,6 g |
| Healthy fatty acids | 7,7 g |
| Carbohydrates | 15,8 g |
| Sugar | 6,3 g |
| Protein | 26,2 g |
| Salt | 0 g |
