Haldiram's Peanut Masala: Calories, Nutrition and Health Benefits
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Perplexity Roasted peanuts coated with spicy gram flour masala. High protein, satisfying crunch, calorie-dense but nutritious.
Quick Nutrition Facts
Per 100g (approximately 3/4 cup)
| Nutrient | Amount |
|---|---|
| Calories | 567 kcal |
| Protein | 24g |
| Carbohydrates | 28g |
| Fiber | 8.5g |
| Sugars | 4.2g |
| Fat | 42g |
| Saturated Fat | 6.5g |
| Sodium | 680mg |
| Magnesium | 168mg |
| Vitamin E | 8.3mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Peanut masala provides 24g protein per 100g, making it one of the most protein-rich Indian snacks. The 8.5g fiber and heart-healthy monounsaturated fats support satiety and cardiovascular health. Portion control is critical—pre-measure 30g servings (170 calories) to prevent overeating.
Myth Busters
MYTH #1: Peanuts Cause Weight Gain
TRUTH: Despite being calorie-dense (567 kcal/100g), peanuts don't cause weight gain when portion-controlled. The 24g protein and 8.5g fiber increase satiety, and studies show peanut consumers often have lower BMIs. The key is limiting portions to 30-40g daily.
MYTH #2: Roasted Peanuts Lose All Nutrients
TRUTH: Roasting preserves most nutrients in peanuts. Vitamin E decreases by 10-15%, but protein, fiber, and minerals remain intact. Roasting actually increases antioxidant activity by creating beneficial compounds. The masala coating adds minimal nutritional impact.
MYTH #3: Peanuts Are High in Bad Cholesterol
TRUTH: Peanuts contain zero cholesterol (it's plant-based). The 42g fat per 100g is primarily heart-healthy monounsaturated and polyunsaturated fats that can actually improve cholesterol profiles by raising HDL (good cholesterol) and lowering LDL (bad cholesterol).
MYTH #4: Peanuts Aren't Real Nuts, So They're Less Nutritious
TRUTH: While botanically legumes, peanuts match tree nuts nutritionally. They provide similar protein (24-26g per 100g), healthy fats, and micronutrients. The "nut vs legume" distinction doesn't affect nutritional value.
MYTH #5: Spicy Masala Coating Cancels Out Peanut Benefits
TRUTH: The gram flour and spice coating adds 80-100 calories per 100g but also provides extra protein and antioxidants from turmeric and chili. The main concern is added sodium (680mg per 100g); choose low-sodium versions or plain roasted peanuts for better health.
MYTH #6: Eating Peanuts at Night Causes Digestive Issues
TRUTH: Peanuts are easily digestible for most people. The high fat content may slow digestion, which can cause discomfort if eaten in large amounts before bed. Moderate portions (30g) 2-3 hours before sleep are generally well-tolerated.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 567 calories per 100g, but 24g protein + 8.5g fiber promote fullness. Portion-control to 30g (170 kcal) as pre-measured snack. |
| Muscle Gain |  | Excellent plant-based protein (24g per 100g). 50g provides 12g protein post-workout. Healthy fats support hormone production for muscle building. |
| Diabetes Management | | Low glycemic index (14), high fiber (8.5g) stabilizes blood sugar. Monounsaturated fats improve insulin sensitivity. Limit to 30-40g portions; watch sodium. |
| PCOS Management | | Protein and fiber help regulate insulin resistance in PCOS. Healthy fats support hormone balance. Moderate portions (30g) 1-2 times daily as snack. |
| Pregnancy Nutrition | | Provides folate (68mcg per 100g), protein for fetal growth, magnesium (168mg) for bone development. Monitor sodium; choose low-salt versions. |
| Viral/Flu Recovery | | Protein supports immune recovery, vitamin E acts as antioxidant. Easy to eat when appetite is low. Avoid if experiencing digestive upset; choose plain peanuts. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Peanut Masala
Peanuts have one of the lowest glycemic index values among snacks, making them excellent for blood sugar control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Peanuts Stabilize Blood Sugar
Peanuts' low GI (14) and high fiber (8.5g) create minimal glucose spike:
- 🥜 High protein (24g) - Slows carb digestion and extends energy release
- 🫘 Rich fiber (8.5g) - Reduces glucose absorption rate
- 🫒 Healthy fats (42g) - Further slow digestion and improve insulin sensitivity
- ⚡ Low net carbs - Only 19.5g net carbs (28g total - 8.5g fiber)
Best pairing for balanced energy: Combine 30g peanut masala with fresh vegetables (cucumber, carrot sticks) for added fiber and volume without extra calories.
Cultural Significance
Peanuts were introduced to India by Portuguese traders in the 16th century and quickly became a staple crop.
In India:
- Major kharif (monsoon) crop in Gujarat, Andhra Pradesh, Tamil Nadu
- Groundnut oil (peanut oil) is traditional cooking medium in South India
- Street vendors sell roasted peanuts (masala mungfali) across the country
- Festival food during Makar Sankranti and Diwali
- Haldiram's modernized traditional roasted peanut recipes with spice blends
Nutritional Impact:
- India is world's 2nd largest peanut producer (9+ million tons annually)
- Affordable plant protein for vegetarian population
- Peanut-based chikkis (brittle) provide energy-dense traditional sweets
Compare & Substitute
Peanut Masala vs Similar Snacks (Per 100g)
| Nutrient | 🥜 Peanut Masala | 🌰 Raw Peanuts | 🥜 Almonds | 🌻 Sunflower Seeds |
|---|---|---|---|---|
| Calories | 567 kcal | 567 kcal | 576 kcal | 584 kcal |
| Carbs | 28g | 16g | 22g | 20g |
| Fiber | 8.5g | 8.5g | 12.5g | 8.6g |
| Protein | 24g | 26g | 21g | 21g |
| Fat | 42g | 49g | 49g | 51g |
| Sodium | 680mg | 18mg | 1mg | 9mg |
| Magnesium | 168mg | 168mg | 270mg | 325mg |
| Vitamin E | 8.3mg | 8.3mg | 25.6mg | 35.2mg |
| Best For | Flavor + protein | Pure nutrition | Heart health | Vitamin E boost |
Frequently Asked Questions
Are Haldiram's Peanut Masala good for weight loss?
Peanut masala can support weight loss when portion-controlled. While calorie-dense (567 kcal per 100g), the 24g protein and 8.5g fiber promote satiety and reduce overall calorie intake.
Weight loss strategy: Pre-measure 30g portions (170 calories) in small containers; eat as mid-afternoon snack to prevent dinner overeating; track calories in your daily budget; combine with vegetables for volume; limit to once daily.
Evidence: Studies show regular nut consumers have lower BMIs despite higher calorie intake from nuts, likely due to increased satiety and incomplete calorie absorption.
Can diabetics eat Haldiram's Peanut Masala?
Yes, peanut masala is excellent for diabetics due to low glycemic index (14) and high fiber that stabilizes blood sugar.
Diabetic guidelines:
- Portion size: 30-40g per serving (170-227 calories)
- Timing: Mid-morning or mid-afternoon snack
- Pairing: Combine with vegetables (cucumber, tomatoes) for added fiber
- Monitoring: Check blood sugar 2 hours after to confirm individual response
- Sodium concern: High sodium (680mg per 100g); choose low-salt versions or plain roasted peanuts if managing blood pressure
Research shows peanuts improve glycemic control and reduce diabetes risk.
How much protein is in Haldiram's Peanut Masala?
Haldiram's Peanut Masala contains approximately 24g protein per 100g. A 30g portion provides 7.2g protein, equivalent to one small egg.
Protein quality: Peanuts provide incomplete protein (lacking some essential amino acids). Pair with whole grains (rotis, brown rice) or dairy (yogurt) throughout the day to ensure complete amino acid profile.
For muscle gain: 50g serving provides 12g protein; combine with other protein sources (dal, paneer, eggs) to reach daily targets.
What are the health benefits of Peanut Masala?
Key benefits:
- Heart Health: Monounsaturated fats (26g per 100g) reduce LDL cholesterol and cardiovascular disease risk
- Muscle Maintenance: 24g protein supports muscle repair and growth
- Digestive Health: 8.5g fiber promotes regular bowel movements and gut bacteria
- Bone Strength: Magnesium (168mg, 40% DV) and phosphorus support bone density
- Antioxidant Protection: Vitamin E (8.3mg) and polyphenols fight cellular damage
- Blood Sugar Control: Low GI and fiber stabilize glucose levels
When is the best time to eat Peanut Masala?
Optimal timing:
- Mid-morning (10-11 AM): Prevents pre-lunch energy crashes; sustains through afternoon
- Mid-afternoon (3-4 PM): Controls evening hunger and prevents dinner overeating
- Pre-workout (30-60 min before): Provides sustained energy from protein + healthy fats
- Avoid late night: High calorie density and fat content may disrupt sleep; eat 3+ hours before bed
Frequency: 1-2 times daily in controlled portions (30-40g each).
Are roasted peanuts healthier than fried peanuts?
Yes, roasted peanuts are significantly healthier than deep-fried versions.
Roasted advantages:
- Requires minimal added oil (5-10% vs 30-40% for fried)
- Preserves 85-90% of vitamin E and other antioxidants
- Lower overall calorie density
- Reduces acrylamide formation compared to high-heat frying
Haldiram's Peanut Masala: Uses roasted peanuts with gram flour coating; healthier than fried but adds ~80-100 calories and sodium compared to plain roasted.
Healthiest option: Plain dry-roasted peanuts without salt (approximately 567 kcal, 18mg sodium vs 680mg in masala version). Make homemade version with minimal oil and spices for better control.
How many Peanut Masala should I eat per day?
General guidelines:
- Weight loss: 30g (1/4 cup, 170 calories) once daily
- Maintenance: 40-50g (1/3 cup, 227-284 calories) 1-2 times daily
- Diabetes: 30-40g per serving, monitor blood sugar response
- Muscle gain: 50-100g (284-567 calories) post-workout or as protein-rich snack
- Children: 20-30g depending on age and activity level
Caution: Exceeding 100g daily provides 680mg+ sodium (30% DV) and may contribute excess calories. Pre-measure portions to prevent mindless overeating.
Can pregnant women eat Peanut Masala?
Yes, pregnant women can eat peanut masala in moderation (30-40g daily) unless allergic.
Pregnancy benefits:
- Folate (68mcg per 100g) supports fetal neural tube development
- Protein (24g) aids fetal growth
- Magnesium (168mg) prevents leg cramps and supports bone formation
- Healthy fats support brain development
Precautions:
- High sodium (680mg per 100g) may worsen swelling; choose low-salt versions
- Eating peanuts during pregnancy may reduce child's peanut allergy risk (consult doctor if family history)
- Ensure fresh product; aflatoxin in moldy peanuts is harmful during pregnancy
