Peanuts — 567 kcal

Peanuts are technically legumes, not nuts — they grow underground in pods, which is why they deliver a protein punch that true tree nuts cannot match: 25.8 g per 100 g, rivaling chicken breast gram for gram on a dry-weight basis. At 567 kcal, they carry 49.2 g of mostly monounsaturated fat, 16.1 g of carbohydrates, and 8.5 g of fiber. Peanuts originated in South America and were carried to Africa by Portuguese traders, then to North America, where they became the foundation of one of the country's most beloved foods: peanut butter. With just 6.5 g of water, they are one of the most calorie-dense whole foods available — a survival advantage for the plant seed and for the humans who depend on it.

What's Inside

Folate is peanuts' micronutrient crown jewel at 240 mcg per 100 g (60% DV) — more than any common nut or seed, and essential for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. Niacin (12.07 mg, 75% DV) is the highest among all nuts by a wide margin, supporting over 400 metabolic reactions. Vitamin E (8.33 mg, 56% DV) is a powerful fat-soluble antioxidant protecting cell membranes. Magnesium (168 mg, 40% DV) relaxes blood vessels and supports nerve function. Potassium (705 mg) helps regulate blood pressure. Iron (4.58 mg, 25% DV) and copper (1.14 mg, 127% DV) drive hemoglobin synthesis. Phosphorus (376 mg, 54% DV), zinc (3.27 mg, 30% DV), and manganese (1.93 mg, 84% DV) support bones, immunity, and antioxidant defense. Thiamin (0.64 mg, 53% DV) and B6 (0.348 mg, 20% DV) power the nervous system.

Getting It Right

Roasting peanuts at 160°C (325°F) for 15-20 minutes on a sheet pan develops the Maillard reaction that creates their signature toasty depth — shake the pan halfway through for even browning. Raw peanuts are excellent boiled in heavily salted water for 3-4 hours until soft and creamy — a Southern US tradition that produces a completely different product from the crunchy roasted version. For homemade peanut butter, process roasted peanuts in a food processor for 4-5 minutes, scraping down the sides periodically — the natural oils will eventually create a smooth, flowing butter without any added oil. Store shelled peanuts in the freezer for maximum shelf life (up to 12 months) since the oils can oxidize. Peanuts pair brilliantly with lime, chili, and cilantro in Thai and Vietnamese cuisine, and with chocolate in classic American candy bars.