1 serving (100 grams) contains 90 calories, 4.0 grams of protein, 6.0 grams of fat, and 7.5 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 17.9 g | 6% | |
| Dietary Fiber | 6.0 g | 21% | |
| Sugars | 2.4 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 476.2 mg | 10% | |
* 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 peanut
Boiled peanuts are a popular snack, especially in Southern United States cuisine, where green peanuts are boiled in salted water until tender. This method traces back to African and Native American cooking traditions. They are a good source of plant-based protein, fiber, and essential vitamins like niacin and folate. Boiled peanuts are lower in fat compared to roasted peanuts, offering a healthier alternative to satisfy cravings. Additionally, they contain antioxidants like resveratrol, which have been linked to multiple health benefits. A single cup of boiled peanuts provides approximately 200 calories, 9 grams of protein, and ample monounsaturated fats, making them a satisfying and nutrient-rich snack option.
Health Benefits
- Rich in protein (9g per cup), supporting muscle repair and growth.
- Good source of folate (50mcg per cup), which aids cell production and supports pregnancy health.
- Contains resveratrol, an antioxidant shown to improve heart health and reduce inflammation.
Dietary Considerations
Selection and Storage
Store boiled peanuts in an airtight container in the refrigerator for up to 10 days or freeze for longer storage. Reheat by steaming or microwaving as needed.
Common Questions About Boiled peanut Nutrition
Are boiled peanuts high in protein?
Boiled peanuts contain about 8 grams of protein per 1 cup (unshelled) serving, making them a decent source of plant-based protein. While not as high as roasted peanuts, they still provide an adequate protein boost for snacks or meals.
Are boiled peanuts suitable for a keto diet?
Boiled peanuts may not be ideal for a strict keto diet as they contain approximately 10 grams of net carbs per cup. While peanuts are generally lower in carbs than many legumes, their carbohydrate content may still disrupt ketosis depending on the portion size.
What are the health benefits of boiled peanuts?
Boiled peanuts are rich in antioxidants, particularly resveratrol, which is linked to heart health and anti-inflammatory properties. They also contain essential nutrients like magnesium, potassium, and vitamin E, but their high sodium content in traditionally salted recipes may be a concern for individuals with high blood pressure.
What is the recommended portion size for boiled peanuts?
A standard serving size of boiled peanuts is about 1 cup (unshelled), which contains roughly 200 calories and provides a balance of nutrients. To avoid excessive sodium intake, opt for unsalted or lightly salted varieties and consume them in moderation.
How do boiled peanuts compare to roasted peanuts?
Boiled peanuts typically contain fewer calories and less fat compared to roasted peanuts due to their water content. However, boiling increases sodium levels significantly if salted during preparation, whereas roasted peanuts are often higher in fats but lower in sodium when unsalted.
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.
