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What Vitamins Are in Peanuts?

Peanuts belong to the legume family, similar to lentils or black beans. However, we use them in the same ways as nuts -- as snacks, chopped in toppings and even in cooked dishes. Peanuts contain vitamin E, niacin, thiamine and folate, as well as protein and other nutrients. Although peanuts derive most of their calories from fat, the majority of the fat is in healthful forms.

  1. Vitamin E and Certain B Vitamins

    • A quarter-cup serving of peanuts contains more than 15 percent of the daily value of vitamin E, niacin, thiamine and folate. The daily value means the amount you need in a 2,000 calorie diet. The serving size contains nearly 5 international units (3.7 mg) of vitamin E, or 16.7 percent of the daily value. It also contains 0.23 mg of thiamine, or vitamin B1; 4.4 mg of niacin, or B3; and 87.5 micrograms (mcg) of folate. This represents 21.9 percent of the daily value for folate.

    Other Vitamins in Peanuts

    • A quarter-cup serving of peanuts contains less than 10 percent of the daily value of other B vitamins. It contains 0.05 mg of riboflavin or vitamin B2; 0.13 mg of vitamin B6; and 26.3 mcg of biotin. The serving size also has 0.64 mg of pantothenic acid. Peanuts do not supply vitamins A, C, D or K.

    Proteins, Carbohydrates, Fiber and Minerals

    • A quarter cup of peanuts contains 9.4 g of protein, or 18.8 percent of the daily value, 5.9 g of carbohydrates and 3.1 g of fiber. As for minerals, a serving supplies 33.6 mg of calcium, 0.42 mg of copper and 61.3 mg of magnesium. It also contains 137.2 mg of phosphorus and 257.3 mg of potassium. Peanuts also contain iodine, iron, manganese, molybdenum selenium, and zinc. A quarter cup with no salt added contains 6.6 mg of sodium, or a little more than .25 percent of the daily value.

    Calories and Fat

    • A quarter cup of peanuts has 207 calories. Of these, 161.8 come from the total 18.0 grams of fat. The fat in a serving size contains 8.9 g of monounsaturated fat, or 37.2 of the daily value, and 5.7 g of polyunsaturated fat, plus only 2.5 grams of saturated fat. The monounsaturated fat contains 8.7 g of oleic acid, the beneficial variety found in olive oil.

    Warnings

    • Peanuts can cause health problems in certain circumstances. If you are allergic to peanuts, or if you have certain types of kidney or gallbladder disease, you may need to avoid peanuts upon the advice from your physician. In addition, mold in peanuts can produce a carcinogen called aflatoxin. The U.S. Food and Drug Administration regulates aflatoxin in peanut products, but roasted peanuts have less likelihood of developing aflatoxin. Storing raw peanuts in a cool, dry place will reduce the risk.

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