Peanuts
Nutritional profile
Per 100g, Peanuts provides 567 kcal with 26g protein, 16g carbs and 49g fat, plus 8.5g fiber. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Essential for hormones (testosterone, estrogens), cell membranes and absorption of vitamins A, D, E, K. Prioritize monounsaturated (EVOO, avocado) and omega-3.
Sports performance & fitness
Required on cutting diets for hormonal health; avoid dropping below 0.6-0.8 g/kg without supervision. Omega-3 may support recovery and reduce inflammation.
Ideal timing
Keep fats away from immediate pre-workout if digestive heaviness occurs. Useful in main meals for satiety.
Preparation & combinations
Don't heat polyunsaturated oils at high heat. Nuts, avocado and EVOO raw maximize micronutrients.
Key micronutrients
- Vitamin E
- Omega-3 EPA/DHA
- Phytosterols
- Vitamin K
Myths & practical tips
Myth: «Eating fat makes you fatter than carbs». Fat's 9 kcal/g requires portion control but isn't intrinsically fattening.
Nutritional profile
Per 100g, Peanuts provides 567 kcal with 26g protein, 16g carbs and 49g fat, plus 8.5g fiber. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Essential for hormones (testosterone, estrogens), cell membranes and absorption of vitamins A, D, E, K. Prioritize monounsaturated (EVOO, avocado) and omega-3.
Sports performance & fitness
Required on cutting diets for hormonal health; avoid dropping below 0.6-0.8 g/kg without supervision. Omega-3 may support recovery and reduce inflammation.
Ideal timing
Keep fats away from immediate pre-workout if digestive heaviness occurs. Useful in main meals for satiety.
Preparation & combinations
Don't heat polyunsaturated oils at high heat. Nuts, avocado and EVOO raw maximize micronutrients.
Key micronutrients
- Vitamin E
- Omega-3 EPA/DHA
- Phytosterols
- Vitamin K
Myths & practical tips
Myth: «Eating fat makes you fatter than carbs». Fat's 9 kcal/g requires portion control but isn't intrinsically fattening.
Best for
Ideal for muscle gain and high-protein meals. Excellent post-workout or in a calorie surplus.
Key micronutrients
- Vitamin E
- Omega-3 EPA/DHA
- Phytosterols
- Vitamin K