Peanut Flour

Nutrition per ~30 g · ¼ cup

4.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.

What it feeds primary sources only

Systems

Pathways

Overview

Peanut flour is produced by pressing oil from peanuts and grinding the remaining solids into a fine powder, originating from South American legumes now cultivated globally. As a defatted product, it concentrates protein and micronutrients while reducing caloric density compared to whole peanuts. Rich in plant-based protein with a complete amino acid profile, peanut flour provides approximately 34g of protein per 100g, supporting muscle maintenance and satiety—critical factors in longevity nutrition. The high fiber content (15.8g per 100g) promotes gut microbiome diversity and stable blood glucose, both associated with extended healthspan. Notably dense in polyphenols like resveratrol and procyanidins, peanut flour exhibits antioxidant and anti-inflammatory properties documented in cardiovascular research. Its potassium content (1,358mg per 100g) supports healthy blood pressure regulation, while niacin aids DNA repair mechanisms. The retention of monounsaturated and polyunsaturated fats (17.8g combined) provides cardioprotective lipid profiles. Peanut flour's versatility as a baking ingredient, protein supplement, or thickening agent makes it practical for longevity-focused diets seeking plant-based protein density without excessive calories.

Health benefits 5

Pairs with

• Pair with vitamin C-rich citrus or berries to enhance iron absorption from the peanut flour's plant-based iron, as ascorbic acid reduces ferric to more bioavailable ferrous form.
• Combine with fatty fish or flaxseeds to optimize absorption of fat-soluble compounds and provide complementary omega-3s alongside peanut flour's polyunsaturated fats.
• Mix with whole grains (oats, quinoa) to create complete protein profiles with all essential amino acids in optimal ratios for muscle synthesis.
• Pair with leafy greens to leverage synergistic antioxidant effects and enhance mineral bioavailability through diverse polyphenol profiles.

In the kitchen

• Store peanut flour in an airtight container in the refrigerator or freezer to prevent oxidative rancidity of residual oils; unopened shelf-stable products last 6-12 months.
• Use as a 1:1 flour substitute in baking recipes calling for wheat flour, but reduce liquid by 10-15% as peanut flour absorbs more moisture due to high protein content.
• Blend 2 tablespoons into Greek yogurt or unsweetened plant-based milk as a quick 10g protein boost without the fat content of whole peanut butter.
• Select non-GMO, single-origin peanut flour with minimal processing to preserve bioactive polyphenol content and reduce aflatoxin contamination risk.
• Incorporate into energy balls with dates and coconut oil as a portable post-workout snack delivering both protein and carbohydrates for muscle recovery.

When to eat it post workout

High protein content (33.8g per 100g) combined with moderate carbohydrates optimizes muscle protein synthesis when consumed within 1-2 hours post-exercise, while fiber slows digestion for sustained amino acid delivery.

Breaks a fast

Also suitable for midday meals to support satiety and stable energy; timing flexibility allows incorporation into breakfast baking or snacks based on individual preference.