Sunday, December 3, 2023

Counting Calories: Peanuts in Different Forms

Peanuts, a beloved snack, are a crunchy delight that comes in various forms, including boiled peanuts and roasted peanuts. Whether you’re watching your calorie intake or simply curious about the nutritional value of this popular legume, it’s essential to understand the calories associated with each type of peanut.

Peanuts Calories: A Quick Overview

Peanuts, scientifically known as Arachis hypogaea, are a calorie-dense food due to their relatively high-fat content. They are a great source of vitamins, minerals, healthy fats, and plant-based protein. However, the calorie count varies depending on how they are prepared and consumed.

Roasted Peanuts Calories

Roasted peanuts are a favorite snack for many. They are often seasoned with salt or various flavorings for added taste. When it comes to roasted peanuts calories, a 1-ounce (28-gram) serving typically contains around 161 calories. The roasting process doesn’t significantly alter the calorie content but does enhance the flavor.

Boiled Peanuts Calories

Boiled peanuts, popular in some Southern U.S. states, are a unique and flavorful way to enjoy peanuts. The process of boiling not only softens the peanuts but also infuses them with seasonings like salt. While the calorie count of boiled peanuts can vary slightly depending on the recipe and the duration of boiling, a 1-ounce (28-gram) serving generally contains around 76 calories.

Comparing Calories: Roasted vs. Boiled Peanuts

If you’re concerned about calorie intake, you might be wondering which type of peanut is the better choice. The answer largely depends on your preferences and dietary goals.

Roasted peanuts are higher in calories per ounce compared to boiled peanuts. However, they are also more filling due to their higher fat content, which can lead to reduced overall consumption. On the other hand, boiled peanuts have a lower calorie density, but you may consume more of them in a single sitting.

The choice between roasted and boiled peanuts should also consider other factors like flavor, texture, and personal preference. While calorie content is essential, it’s not the sole criterion for determining the best option for your taste buds.

Health Benefits of Peanuts

Despite their calorie density, peanuts offer several health benefits:

  1. Rich in Protein: Peanuts are an excellent plant-based source of protein, making them a valuable addition to vegetarian and vegan diets.
  2. Healthy Fats: They are high in monounsaturated and polyunsaturated fats, which are associated with heart health.
  3. Vitamins and Minerals: Peanuts provide essential nutrients, including vitamin E, magnesium, and folate.
  4. Antioxidants: They contain antioxidants like resveratrol, which have various health-promoting properties.
  5. Fiber: Peanuts are a good source of dietary fiber, which supports digestive health and helps control blood sugar levels.

Peanuts in Your Diet

While peanuts can be part of a healthy diet, it’s essential to be mindful of portion sizes to manage calorie intake. The following advice can help you include peanuts in your diet:

  1. Snacking: Opt for a small handful of roasted or boiled peanuts as a satisfying and nutritious snack.
  2. Salads: Add crushed peanuts to salads for a delightful crunch and flavor.
  3. Smoothies: Blend peanut butter or crushed peanuts into your smoothies for added creaminess and protein.
  4. Desserts: Sprinkle chopped peanuts on top of desserts like yogurt, ice cream, or oatmeal.
  5. Asian Dishes: Peanuts are a common ingredient in Asian cuisine, adding a delightful flavor to dishes like pad Thai and satay.

Moderation is Key

While peanuts offer numerous health benefits, it’s essential to consume them in moderation. Excessive consumption can lead to an increased calorie intake, which may contribute to weight gain over time.

Peanuts can be part of a balanced diet when incorporated sensibly. If you’re monitoring your calorie intake, it’s essential to be aware of portion sizes and avoid mindless snacking. Additionally, consider choosing unsalted varieties to reduce sodium intake.


Peanuts are a nutritious and delicious snack that comes in various forms, including roasted and boiled peanuts. Understanding their calorie content is valuable for individuals who are mindful of their calorie intake or are looking for nutritious snacking options. While calorie count is important, it’s also essential to consider other factors like taste, texture, and personal dietary goals when choosing between roasted and boiled peanuts.

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