Foods rich in iron are an essential part of a healthy, balanced diet. Iron supports many bodily functions, including maintaining a stable body temperature and keeping your gastrointestinal system healthy.
Being iron deficient puts you at risk of anemia, so getting enough of it each day is essential.
Many foods contain iron, so it’s easy to design a diet that ensures you get enough. For example, most types of nuts, including peanuts, are good sources of iron.
But are peanuts rich in iron?
Table of Contents
- Are Peanuts High or Low in Iron?
- How Much Iron Is in Peanuts?
- Can You Get Enough Iron from Peanuts?
- Can Eating Peanuts Help Prevent Anemia?
- Are Spanish Peanuts High in Iron?
- Are Valencia Peanuts High in Iron?
- Are Virginia Peanuts High in Iron?
- Is Peanut Butter High in Iron?
- Is Peanut Oil High in Iron?
- Conclusion
Are Peanuts High or Low in Iron?
Like many other nuts, peanuts are a good source of iron. They contain enough of this essential nutrient to prevent you from becoming iron deficient and developing anemia if eaten in sufficient quantities with a source of vitamin C.
Peanuts are also a good source of other nutrients, including healthy fats, antioxidants, and protein. They also contain vitamin E, niacin, folate, magnesium, and manganese.
How Much Iron Is in Peanuts?
A one-ounce serving (about 32 peanuts) contains about 0.6 mg of iron, 4% of the recommended daily intake. Although this isn't a huge amount, many people eat much larger servings.
However, oil-roasted peanuts have slightly less iron, with one ounce containing 0.5 mg.
Can You Get Enough Iron from Peanuts?
A small serving of peanuts only gives you a little iron, but they're still a good source.
It's best to eat peanuts with a good source of vitamin C, as this vitamin helps your body absorb the non-heme iron in peanuts.
If you're not eating a lot of peanuts, consider adding other iron-rich foods to your diet, such as dried fruit, red meat, beans, or fortified breakfast cereals.
Can Eating Peanuts Help Prevent Anemia?
As peanuts are a reasonably good source of iron, adding them to your meal plan can help prevent anemia.
One ounce of peanuts also contains 10% of the recommended daily folate intake, which can also help prevent anemia.
The protein and copper in peanuts help form healthy red blood cells, so they're a great addition to a healthy, balanced diet.
Are Spanish Peanuts High in Iron?
Spanish peanuts are the most common variety and contain 0.6 mg of iron. They have a much nuttier flavor, red skin and are often bought salted or made into peanut butter.
However, they’re also higher in oil, so keep that in mind if you're trying to avoid consuming too much fat.
Are Valencia Peanuts High in Iron?
One ounce of Valencia peanuts contains slightly less iron than Spanish peanuts at 0.5 mg.
These nuts often have three or four peanuts in one shell, and their flavor is less nutty than Spanish peanuts.
As they’re very sweet, they’re mainly used to make all-natural peanut butter.
Are Virginia Peanuts High in Iron?
Virginia peanuts contain the same amount of iron as the Valencia variety.
They're much larger than others and are more suited to snacking than making peanut butter or oil.
Is Peanut Butter High in Iron?
Two tablespoons (32 grams) of peanut butter contain the same amount of iron as prepared peanuts.
However, it also contains vitamin E, niacin, manganese, magnesium, and phosphorus.
Is Peanut Oil High in Iron?
Like all edible oils, peanut oil lacks iron. It does, however, contain a good amount of vitamin E, which is a fat-soluble micronutrient.
Conclusion
Eating peanuts regularly can help boost your iron intake and avoid developing anemia.
Peanuts are also rich in antioxidants, protein, healthy fats, vitamin E, niacin, manganese, and magnesium.
So, peanuts can undoubtedly contribute to a healthy, balanced diet.
Sources: Nutrition Data, PMC, JSTOR, and Research Gate