1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 12.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.2 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 mg | 8% | |
* 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 salad
Boiled peanut salad is a unique dish often associated with Southern U.S. cuisine, where boiled peanuts are a popular snack. This salad combines boiled peanuts with fresh vegetables like tomatoes, cucumbers, and onions, often dressed with a light vinaigrette or spices. Peanuts, despite being technically legumes, are rich in healthy fats, plant-based protein, and important micronutrients. Boiling them intensifies their softness and creamy texture, making them ideal for salads. Nutritionally, boiled peanut salad offers a balance of energy-boosting carbohydrates, heart-healthy monounsaturated fats, and vitamins such as vitamin E, niacin, and folate found in peanuts, as well as various antioxidants and fiber from the fresh vegetables. It provides a nutrient-dense option for meals or snacks, appealing to those valuing plant-based eating or nutrient-rich whole foods.
Health Benefits
- Rich in monounsaturated fats, which support heart health and reduce LDL cholesterol.
- Contains vitamin E, an antioxidant that helps protect cells from oxidative stress.
- Packed with niacin (vitamin B3), essential for energy metabolism and maintaining healthy skin.
- High in dietary fiber from vegetables and peanuts, promoting digestion and satiety.
- Good source of folate, which is crucial for DNA synthesis and nerve function.
Dietary Considerations
Selection and Storage
Boiled peanuts can be stored in an airtight container in the refrigerator for up to 5 days. Ensure vegetables are fresh and refrigerate the salad promptly to maintain texture and flavor.
Common Questions About Boiled peanut salad Nutrition
Is boiled peanut salad high in protein?
Boiled peanut salad is a moderate source of protein, with approximately 9 grams of protein per half-cup of boiled peanuts. Combined with fresh vegetables in the salad, it offers a nutritious plant-based protein option.
Can I eat boiled peanut salad on a keto diet?
Boiled peanut salad can fit a keto diet, but caution is needed. Boiled peanuts are relatively low in net carbs, with about 4-6 grams of net carbs per half-cup serving. Be mindful of additional ingredients in the salad, such as fruits or sugary dressings, which could increase the carb count.
What are the health benefits or concerns of boiled peanut salad?
Boiled peanut salad is rich in healthy fats, protein, and fiber, making it a heart-healthy option that supports digestion and satiety. Boiled peanuts are also high in antioxidants like resveratrol. However, pay attention to sodium levels, as boiled peanuts are often cooked with salt, which could contribute to excessive sodium intake.
What is the recommended serving size for boiled peanut salad?
A typical serving size for boiled peanut salad is around 1 cup, which includes approximately 1/2 cup of boiled peanuts and a mix of vegetables. This portion provides a balanced mix of protein, fiber, and healthy fats, making it suitable as a light meal or side dish.
How does boiled peanut salad compare to roasted peanut snacks?
Boiled peanuts in a salad are lower in calories and fat compared to roasted peanuts, with about 90 calories and 7 grams of fat per half-cup versus 170 calories and 14 grams of fat for roasted. Boiling also increases certain antioxidant levels, making boiled peanuts potentially more beneficial for heart health.
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.
