Peanuts, virginia, raw

Raw Virginia peanuts score 57 of 100, a Fair rating that ranks 37th of 60 legumes, below the category's median of 63. Even so, the nutrient profile is strong per calorie, with protein reaching 50% DV, vitamin E at 44% DV, magnesium at 41% DV, and dietary fiber adding 30% DV, an unusually broad spread for a raw legume.

Raw peanuts are usually roasted, salted, or ground into peanut butter before eating, and a cup runs dense in calories at 563 per 100 g. The main caveat is saturated fat, at 6.4 g per 100 g, so portioning matters more than with leaner legumes; those wanting a higher-scoring pick in this category might look at meatless chicken instead.