1 serving (100 grams) contains 318 calories, 13.5 grams of protein, 25.2 grams of fat, and 9.5 grams of carbohydrates.
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Nutrition Information
Calories |
636 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 64% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 19 g | 6% | |
| Dietary Fiber | 9 g | 32% | |
| Sugars | 3.2 g | ||
| protein | 27 g | 54% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 664 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled groundnuts
Boiled groundnuts, also known as boiled peanuts, are a popular snack in many regions, particularly in the southeastern United States, South Asia, and West Africa. They are made by boiling raw or green peanuts in salted water until soft. Groundnuts, or peanuts, are technically legumes, not nuts, and are nutrient-dense. A 100-gram serving of boiled groundnuts provides approximately 150 calories, 7-8 grams of protein, 6-8 grams of healthy fats, and 5 grams of fiber. They are a good source of essential vitamins and minerals, including vitamin E, niacin, magnesium, and phosphorus. Boiling also increases the availability of certain antioxidants like isoflavones and resveratrol, making them a nutritious snack option when consumed in moderation.
Health Benefits
- High in protein (7-8g per 100g), which supports muscle repair and overall body function.
- Rich in magnesium (~49mg per 100g), essential for bone health and energy metabolism.
- Contains resveratrol and isoflavones, antioxidants that may support heart health and reduce inflammation.
- Good source of niacin (4mg per 100g), which aids in energy production and maintaining skin health.
- Provides dietary fiber (5g per 100g), promoting healthy digestion and potentially improving cholesterol levels.
Dietary Considerations
Selection and Storage
Store boiled groundnuts in an airtight container in the refrigerator for up to 3-5 days. Reheat as needed, or enjoy cold as a snack.
Common Questions About Boiled groundnuts Nutrition
Are boiled groundnuts high in protein?
Yes, boiled groundnuts are a good source of protein, providing about 13-15 grams of protein per 100 grams. They are an excellent plant-based protein option, especially for vegetarians and vegans.
Can I eat boiled groundnuts on a keto diet?
Boiled groundnuts are relatively low in carbohydrates, with around 9-12 grams of carbs per 100 grams, making them compatible with a keto diet in moderation. However, ensure you track your carb intake to stay within keto guidelines.
What are the health benefits of eating boiled groundnuts?
Boiled groundnuts are rich in healthy monounsaturated fats, antioxidants like resveratrol, and nutrients such as magnesium and vitamin E. They may promote heart health, improve cholesterol levels, and provide a good source of fiber for digestive support.
How many boiled groundnuts should I eat in a serving?
A recommended serving size of boiled groundnuts is about 1 cup (approximately 135 grams), which contains around 200-250 calories. This amount provides a balanced mix of protein, fats, and fiber without overloading on calories.
How do boiled groundnuts compare to roasted groundnuts nutritionally?
Boiled groundnuts generally have fewer calories and fat than roasted groundnuts due to their water content. Additionally, boiling retains more antioxidants, such as resveratrol, compared to roasting, making them a healthier preparation method overall.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
