Zinc in whole peanuts & peanut butter!

Zinc in peanuts and peanut butter

Why zinc is important for good health?

Zinc is necessary for almost every aspect of our health. It acts as a cofactor in more than 100 enzymes.

The zinc deficiency has a huge effect on the immune system. Also, it can cause hair loss, depression, infertility, decreased libido, or even cancer. Moreover, zinc is a key compound for the natural synthesis of testosterone, increased endurance and muscle growth.

Are peanuts a good source of zinc?

Peanuts are a good source of zinc. They contain 2.77 mg per 100g.

Peanut butter is also an excellent source of zinc. Actually, it has almost the same zinc content with whole peanuts. Peanut butter contains 2.51 mg per 100g.

Water1.81 gr
Energy587 kcal
Protein24.35 gr
Total lipid49.66 gr
Carbs21.26 gr
Fiber8.4 gr
Zinc, Zn2.77 mg
Nutritional value of peanuts.[1]

As many people love peanut butter, it can help us meet our daily zinc requirements.

Peanut butter
Water1.23 gr
Energy598 kcal
Protein22.21 gr
Total lipid51.36 gr
Carbs22.31 gr
Fiber5 gr
Zinc, Zn2.51 mg
Nutritional value of peanut butter.

As you can see, peanut butter and whole peanuts have almost the same nutritional value. Most noteworthy, peanut butter has a lower dietary fiber content.

Adequate dietary fiber intake has been linked to great health benefits. We’re supposed to eat at least 28g of fiber a day. Consuming whole foods is the best way to eat this amount of fiber.

Keep in mind that peanuts and peanut butter are both high in calories. If you want to lose weight, you shouldn’t consume more than 1 tbsp a day.

Seeds, nuts, whole grains, and legumes are the best vegan sources of zinc. You can see the whole list of foods rich in zinc here.

Furthermore, if you have low levels of zinc, you could benefit from taking a daily dose up to 40 mg of zinc from supplements. Certainly, you should consult your health care provider.