Roasted Peanuts: Calories, Nutrition and Health Benefits
Protein-packed powerhouse with heart-healthy fats, essential minerals, and appetite-controlling fiber for every health goal.
Quick Nutrition Facts
Per 100g (About 3/4 Cup)
| Nutrient | Amount |
|---|---|
| Calories | 567 kcal |
| Protein | 26g |
| Carbohydrates | 16g |
| Fiber | 8.5g |
| Sugars | 4g |
| Fat | 49g |
| Saturated Fat | 7g |
| Magnesium | 168mg |
| Vitamin E | 8mg |
| Folate | 240mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Roasted peanuts provide 26g of complete plant protein per 100g. The combination of protein, healthy fats, and fiber creates powerful satiety, making them ideal for weight management when consumed in controlled portions (30-40g daily).
Myth Busters
MYTH #1: Peanuts Cause Weight Gain
TRUTH: Despite being calorie-dense (567 per 100g), peanuts support weight loss when eaten in moderation. The protein and fiber promote fullness, reducing overall calorie intake. Limit to 30-40g daily for weight loss.
MYTH #2: Diabetics Should Avoid Peanuts Due to Fat Content
TRUTH: Peanuts are excellent for diabetics. With a glycemic index of only 13, they have minimal blood sugar impact. Studies show peanuts improve insulin sensitivity and help control blood glucose when added to meals.
MYTH #3: Peanut Fat Is Unhealthy
TRUTH: 80% of peanut fat is heart-healthy unsaturated fat (mono and polyunsaturated). Research shows peanuts improve cholesterol levels and reduce cardiovascular disease risk. Only 7g per 100g is saturated fat.
MYTH #4: Roasted Peanuts Lose All Nutrients
TRUTH: Roasting actually increases antioxidant content. Heat activates polyphenols and improves digestibility. Protein, fiber, and minerals remain intact. Choose dry-roasted over oil-roasted to avoid added fats.
MYTH #5: Peanuts Are High in Carbs
TRUTH: Peanuts contain only 16g carbs per 100g, with 8.5g being fiber (net carbs: 7.5g). This makes them suitable for low-carb and keto diets. Compare to almonds (22g) or cashews (30g) - peanuts are lower.
MYTH #6: All Peanuts Are the Same
TRUTH: Dry-roasted unsalted peanuts are healthiest. Oil-roasted add 50-100 extra calories from added fats. Salted varieties can contain 300-600mg sodium per serving. Always check labels and choose dry-roasted, unsalted options.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High satiety from 26g protein and 8.5g fiber. Reduces hunger and prevents overeating. Limit to 30-40g daily (170-227 calories). |
| Muscle Gain |  | Excellent plant protein source (26g per 100g) with all essential amino acids. Calorie-dense for bulking. Ideal post-workout snack. |
| Diabetes Management | | Very low GI of 13. Improves insulin sensitivity. Add to meals to flatten glucose spikes. Safe portion: 30-40g per serving. |
| PCOS Management | | Low GI and high protein help regulate insulin. Healthy fats support hormone balance. Magnesium reduces inflammation. Limit to 30g daily due to calories. |
| Pregnancy Nutrition | | Rich in folate (240mcg per 100g) for fetal development. Protein supports maternal tissue growth. Magnesium prevents leg cramps. Safe: 40-50g daily. |
| Heart Health | | Monounsaturated fats lower LDL cholesterol. Vitamin E protects against oxidation. Magnesium supports healthy blood pressure. Include 30-50g in daily heart-healthy diet. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Peanuts
Understanding how roasted peanuts affect blood glucose reveals why they're excellent for diabetes management and weight control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How Peanuts Flatten Blood Sugar Spikes
Adding peanuts to high-carb meals significantly reduces glucose spikes. The protein and healthy fats slow carbohydrate absorption:
- 🍞 With bread or toast - Reduces peak glucose by 20-30%
- 🍚 With rice or meals - Extends energy release, prevents crashes
- 🍌 With fruits - Balances natural sugars with protein
- 🥣 In breakfast oatmeal - Improves glycemic control throughout the day
This combination provides sustained energy, better blood sugar control, and increased fullness for hours.
Cultural Significance
Peanuts originated in South America over 7,000 years ago and spread globally through trade routes in the 16th century.
In India:
- Known as "moongphali" (मूंगफली) or groundnut
- Essential ingredient in Indian cuisine: chutneys, masala peanuts, chikki (brittle)
- Used in festivals and religious offerings
- Major producer: Gujarat, Tamil Nadu, Andhra Pradesh, Karnataka
- Ayurveda values peanuts for strength, energy, and nourishment
Global Impact:
- Fourth most important oilseed crop worldwide (44 million tons annually)
- Peanut butter: American staple invented in the late 1800s
- Protein source for 2+ billion people, especially in developing nations
- Sustainable crop: nitrogen-fixing properties enrich soil
Compare & Substitute
Roasted Peanuts vs Similar Nuts (Per 100g)
| Nutrient | 🥜 Peanuts | 🌰 Almonds | 🌰 Cashews | 🌰 Walnuts |
|---|---|---|---|---|
| Calories | 567 kcal | 579 kcal | 553 kcal | 654 kcal |
| Protein | 26g | 21g | 18g | 15g |
| Carbs | 16g | 22g | 30g | 14g |
| Fiber | 8.5g | 12.5g | 3.3g | 6.7g |
| Fat | 49g | 50g | 44g | 65g |
| Vitamin E | 8mg | 26mg | 1mg | 0.7mg |
| Magnesium | 168mg | 270mg | 292mg | 158mg |
| Folate | 240mcg | 44mcg | 25mcg | 98mcg |
| Best For | High protein, low GI, diabetes | High fiber, vitamin E, keto | Creamy texture, quick snacking | Omega-3s, brain health |
Frequently Asked Questions
Are roasted peanuts good for weight loss?
Yes, roasted peanuts support weight loss when eaten in controlled portions (30-40g daily). The high protein (26g per 100g) and fiber (8.5g) create powerful satiety, reducing hunger and preventing overeating.
Best practices: Pre-portion 30g servings (170 calories); eat as mid-morning or afternoon snack; pair with fruits or vegetables; choose dry-roasted unsalted varieties; avoid eating directly from the bag.
Can diabetics eat roasted peanuts?
Absolutely. Peanuts are one of the best nuts for diabetics with a glycemic index of only 13. They improve insulin sensitivity and help control blood sugar levels.
Tips for diabetics:
- Consume 30-40g per serving (minimal blood sugar impact)
- Add to meals to reduce overall glycemic response
- Pair with high-GI foods (bread, rice) to flatten glucose spikes
- Monitor portions due to calorie density
Studies show peanuts can lower fasting glucose and improve long-term blood sugar control.
How much protein is in roasted peanuts?
Roasted peanuts contain 26 grams of protein per 100g. A typical 30g serving provides approximately 7.8g of complete plant-based protein with all essential amino acids.
This makes peanuts excellent for muscle building, repair, and recovery. Combine with grains (rice, wheat) for optimal amino acid profile.
What are the main health benefits of roasted peanuts?
Key Benefits:
- Heart Health: Monounsaturated fats lower LDL cholesterol; vitamin E prevents oxidation
- Weight Management: High satiety from protein and fiber; reduces hunger
- Blood Sugar Control: Very low GI (13); improves insulin sensitivity
- Muscle Building: 26g complete plant protein per 100g
- Brain Health: Folate, niacin, and healthy fats support cognitive function
- Bone Strength: Magnesium (168mg) and phosphorus support bone density
When is the best time to eat roasted peanuts?
Depends on your goal:
- Weight Loss: Mid-morning (10-11 AM) or afternoon (3-4 PM) to control hunger between meals. Avoid late night.
- Muscle Gain: Post-workout (within 60 minutes) or pre-workout (30-45 minutes before). Add to protein shakes.
- Diabetes: With meals to reduce glucose spikes. Especially effective with breakfast to improve all-day blood sugar control.
- Energy: Afternoon snack for sustained energy without crashes.
IMPORTANT NOTE
Always pre-portion servings to avoid overeating. Peanuts are calorie-dense.
Are roasted peanuts healthier than raw peanuts?
Both are healthy, but roasting offers specific advantages:
Roasted Peanuts:
- Higher antioxidant content (polyphenols activated by heat)
- Better digestibility and nutrient absorption
- Enhanced flavor without additives
- Reduced risk of aflatoxin contamination
Raw Peanuts:
- Slightly higher vitamin E content
- No processing concerns
- May contain more moisture
Recommendation: Choose dry-roasted without added oil or salt for maximum health benefits. Avoid oil-roasted or heavily salted varieties.
How many roasted peanuts should I eat per day?
General Guidelines:
- 30g daily (about 1/4 cup) - Weight loss, calorie control (170 calories)
- 40-50g daily - General health, maintenance (227-283 calories)
- 50-60g daily - Muscle gain, athletes, high activity (283-340 calories)
- 30-40g per serving - Diabetes, PCOS, heart health
Avoid excess: More than 60-80g can provide too many calories (340-453), affecting weight goals. Always pre-portion servings to prevent mindless eating.
Track with NutriScan app to see how peanuts fit your personal nutrition goals.
Can I eat roasted peanuts every day?
Generally safe and beneficial for most people - provides consistent protein, healthy fats, and minerals for daily health.
May want to limit or avoid if you have:
- Peanut Allergy: Strictly avoid; can be life-threatening
- High Uric Acid/Gout: Peanuts contain moderate purines; limit to 20-30g
- Kidney Issues: High potassium content; consult healthcare provider
- Weight Loss Goals: Stick to 30g daily due to calorie density
Better approach: Rotate with other nuts (almonds, walnuts) for diverse nutrient profiles and to prevent taste fatigue.
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