How many raw peanuts can be eaten in a day
Eating raw peanuts every day is possible, butIntake should be controlledBecause although peanuts are rich in protein and healthy fats, they are also high in calories. The following are scientifically reasonable suggestions:
✅ How many raw peanuts can I eat in a day?
✅ Recommended intake:
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Adults: 20-30 grams per day is recommended(About 15~25 peeled peanuts)
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If there is a need to control weight or blood lipids, it is recommended to control within15-20 gramsabout
🔍 Why can't we eat too much?
| risk | reason |
|---|---|
| heat high | Peanuts contain approximately 100 grams per 100 grams560 kcalEating too much can easily lead to weight gain |
| High fat content | Although it is a "good fat" (unsaturated fatty acid), excessive intake can still easily lead tofatty liverperhapsdyslipidemia |
| Allergy risk | Peanuts are a common allergen, and some people should avoid them |
| Raw peanuts are susceptible to aflatoxin contamination | Improper storage of raw peanuts may containcarcinogenAflatoxin, it is recommended to heat, cook or stir fry it properly before consumption |
🌿 The nutritional value of peanuts (per 100 grams)
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Protein: Approximately 25g
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Unsaturated fat: about 40g
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Dietary fiber: about 8g
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Rich in: Vitamin E, B vitamins, magnesium, zinc, etc
✅ Suggested eating method
| Eating method | Recommended reason |
|---|---|
| Boiled peanuts (shell) | Maintain nutrition and reduce oil intake |
| Stir fried peanuts | Relatively healthy, with a good flavor |
| Peanut powder, peanut butter (sugar free) | Oats, yogurt, etc. can be added to increase protein content |
| Avoid frying and salt baking peanuts | High salt content and excessive oil are harmful to health |
📌 Summary:
Eating 15-30 grams of raw peanuts a day is a safe rangeThe key is to pay attention to:
Control quantity
Avoid mold growth
Try to cook cooked food as much as possible
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