Peanut Masala: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Protein-packed Indian snack made from roasted peanuts with spices, offering heart-healthy fats and essential nutrients for every health goal.
Quick Nutrition Facts
Per 100g (Dry Roasted)
| Nutrient | Amount |
|---|---|
| Calories | 587 kcal |
| Protein | 24.35g |
| Carbohydrates | 21.26g |
| Fiber | 8.5g |
| Sugars | 4.2g |
| Fat | 49.66g |
| Sodium | 6mg |
| Magnesium | 168mg |
| Phosphorus | 358mg |
| Vitamin E | 6.9mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Peanuts provide 24g protein and 50g healthy fats per 100g, making them one of the most nutrient-dense snacks. The monounsaturated fats support heart health and help control appetite. Portion control is key: stick to 30-40g (1/4 cup) daily.
Myth Busters
MYTH #1: Peanuts Cause Weight Gain
TRUTH: Studies show peanut consumption is associated with lower body weight. The protein (24g) and fiber (8.5g) promote fullness, and the healthy fats boost metabolism. Weight gain happens from excessive portions, not moderate peanut intake (30-40g daily).
MYTH #2: Diabetics Should Avoid Peanuts
TRUTH: Peanuts have a very low glycemic index (GI 14) and may improve blood sugar control. Research shows regular peanut consumption can reduce diabetes risk and improve HbA1c levels. Best practices: 30-40g daily, choose unsalted varieties.
MYTH #3: Peanuts Are Bad for Heart Health
TRUTH: Peanuts contain heart-healthy monounsaturated fats that lower LDL cholesterol. Studies link peanut consumption to reduced heart disease risk. The issue is excessive sodium in salted varieties and trans fats in fried peanuts. Choose dry-roasted, unsalted peanuts.
MYTH #4: Peanuts Have No Nutritional Value
TRUTH: Peanuts are nutrient powerhouses: 24g protein, 168mg magnesium (40% DV), 358mg phosphorus, 6.9mg vitamin E, and bioactive compounds like resveratrol. They rival many superfoods in antioxidant content.
MYTH #5: Raw Peanuts Are Healthier Than Roasted
TRUTH: Roasting actually increases antioxidant content, improves digestibility, and reduces anti-nutrients that block mineral absorption. Dry-roasted peanuts (no oil) are the healthiest option. Avoid honey-roasted or oil-roasted varieties with added sugars and fats.
MYTH #6: Peanuts Cause Inflammation
TRUTH: Peanuts have a balanced omega-6 to omega-3 ratio and contain anti-inflammatory compounds like resveratrol and p-coumaric acid. Studies show peanuts reduce inflammation markers when eaten as part of a balanced diet. Only concern: aflatoxin contamination in moldy peanuts (rare with quality brands).
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 587 calories per 100g requires portion control. 30g serving (176 calories) provides satiety with 7g protein and 3g fiber. Limit to 30-40g daily; choose unsalted. |
| Muscle Gain |  | Excellent plant protein source (24g per 100g) with healthy fats for hormone production. Eat 40-50g post-workout for muscle recovery and growth. Calorie-dense for bulking. |
| Diabetes Management | | Very low GI (14), high fiber and healthy fats stabilize blood sugar. Research shows improved HbA1c. Portion: 30-40g daily. |
| PCOS Management | | Protein and healthy fats improve insulin sensitivity. Low GI prevents blood sugar spikes. Portion: 30g daily as a snack; choose unsalted. |
| Pregnancy Nutrition | | Rich in folate, protein, and healthy fats for fetal development. Magnesium prevents leg cramps. Limit to 30-40g; avoid if allergy risk. |
| Viral/Flu Recovery | | High protein supports immune function, vitamin E is antioxidant. Easy to digest when ground into powder. Moderate portions (20-30g); pair with fluids. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Peanut Masala
Understanding how peanuts affect your blood glucose can help you make informed decisions about when and how to eat them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How Peanuts Stabilize Blood Sugar
Peanuts have a very low glycemic index (GI 14) and actually help stabilize blood sugar when paired with higher-GI foods:
- 🍞 With whole grain bread - Reduces overall glycemic load of the meal
- 🍌 With fruit - Slows sugar absorption from natural fruit sugars
- 🥣 With breakfast cereal - Balances quick-digesting carbs
- 🍚 With rice - Lowers post-meal blood sugar spike
This makes peanuts an excellent addition to meals for blood sugar management, especially beneficial for diabetics and PCOS.
Cultural Significance
Peanuts have been cultivated for over 7,600 years, originating in South America before spreading globally.
In India:
- Introduced by Portuguese traders in 16th century, now grown in Gujarat, Andhra Pradesh, Tamil Nadu
- Masala peanuts (roasted with spices) are a beloved street food and teatime snack
- Used in festival preparations (chikki, laddu) and religious offerings
- Popular varieties: groundnut chutney (South India), sing bhujia (North India)
- India is the 2nd largest peanut producer globally (25% world production)
Global Impact:
- Consumed in 100+ countries as peanut butter, snacks, cooking oil
- Sustainable crop: nitrogen-fixing, drought-resistant, enriches soil
- Major protein source in developing countries (cost-effective alternative to meat)
- Peanut allergies affect 1-2% population (growing concern in Western countries)
Compare & Substitute
Peanut Masala vs Similar Nuts/Seeds (Per 100g)
| Nutrient | 🥜 Peanut Masala | 🌰 Almonds | 🌻 Cashews | 🌰 Walnuts |
|---|---|---|---|---|
| Calories | 587 kcal | 579 kcal | 553 kcal | 654 kcal |
| Carbs | 21.3g | 21.6g | 30.2g | 13.7g |
| Fiber | 8.5g | 12.5g | 3.3g | 6.7g |
| Protein | 24.4g | 21.2g | 18.2g | 15.2g |
| Fat | 49.7g | 49.9g | 43.8g | 65.2g |
| Vitamin E | 6.9mg | 25.6mg | 0.9mg | 0.7mg |
| Magnesium | 168mg | 270mg | 292mg | 158mg |
| Best For | Highest protein, low cost | Vitamin E, heart health | Creamy texture, copper | Omega-3s, brain health |
Frequently Asked Questions
Are peanuts good for weight loss?
Yes, peanuts support weight loss when eaten in moderation. A 30g serving (about 1/4 cup) has 176 calories but provides 7g protein and 3g fiber that promote fullness for hours.
Research findings: Studies show peanut consumption is associated with lower body weight and reduced obesity risk. The healthy fats boost metabolism and increase calorie burn.
Best practices for weight loss: Limit to 30-40g (1/4 cup) daily; choose dry-roasted, unsalted peanuts; eat as a mid-morning or afternoon snack; avoid honey-roasted or fried varieties; don't exceed portion size (weigh on kitchen scale initially).
Can diabetics eat peanuts?
Absolutely. Peanuts are one of the best snacks for diabetics. They have a very low glycemic index (GI 14) and are rich in healthy fats, protein, and fiber that stabilize blood sugar.
Research evidence: Studies show regular peanut consumption can improve HbA1c levels, reduce diabetes risk by 21%, and prevent post-meal blood sugar spikes.
Tips for diabetics: Eat 30-40g daily, preferably as a snack between meals; pair with vegetables or fruit to further lower glycemic load; choose unsalted, dry-roasted varieties; monitor blood sugar to confirm individual response; avoid sweetened or fried peanuts.
Peanuts are a diabetes superfood when consumed mindfully.
How much protein is in peanut masala?
Peanut masala contains 24.35g of protein per 100g - higher than most nuts and comparable to meat. A typical 30g serving provides 7.3g protein, equivalent to 1 large egg.
This makes peanuts an excellent plant-based protein source for vegetarians and vegans. The protein contains all essential amino acids, though lower in methionine (combine with grains for complete protein).
For muscle gain or high-protein diets, 40-50g peanuts (10-12g protein) make an ideal post-workout snack or meal addition.
What are the main health benefits of peanuts?
Key Benefits:
- Heart Health: 50g monounsaturated fats lower LDL cholesterol and reduce heart disease risk by 21%
- Weight Management: Protein and fiber promote fullness; studies link peanuts to lower body weight
- Blood Sugar Control: Very low GI (14) stabilizes blood sugar; beneficial for diabetes prevention
- Brain Function: Vitamin E, niacin, and folate support cognitive health and reduce dementia risk
- Muscle Building: 24g protein supports muscle growth and recovery
- Antioxidant Power: Resveratrol, p-coumaric acid fight inflammation and aging
- Energy Production: Magnesium (168mg) and B vitamins support metabolism and energy
Important: Choose unsalted, dry-roasted peanuts to maximize benefits.
Are roasted peanuts healthier than raw?
Yes, roasted peanuts are generally healthier than raw for several reasons:
Advantages of roasting:
- Increases antioxidant content (especially p-coumaric acid) by 22%
- Improves digestibility and nutrient absorption
- Reduces anti-nutrients (phytic acid) that block mineral absorption
- Enhances flavor without adding calories (dry-roasted)
- Kills potential aflatoxin-producing molds
Best roasting method: Dry-roasted (no oil) at home or store-bought. Avoid oil-roasted (adds 50+ calories per serving) and honey-roasted (adds sugar).
Temperature matters: Roast at 140-160°C to maximize antioxidants while preserving vitamin E.
How many peanuts should I eat per day?
General Guidelines:
- 30-40g daily (about 1/4 cup or 28-35 peanuts) - Most people (176-235 calories, 7-10g protein)
- 20-30g - Weight loss or calorie-restricted diets
- 40-50g - Muscle gain, athletes, high-protein needs
- 30-40g - Diabetes, PCOS (best for blood sugar control)
Important considerations:
- High calorie density (587 kcal per 100g) requires strict portion control
- Always measure portions (use kitchen scale or 1/4 cup measure)
- Choose unsalted, dry-roasted varieties to avoid excess sodium
- Spread throughout day rather than eating all at once
Track your meals with NutriScan app to see how peanuts fit your personal calorie and protein goals.
Are salted or unsalted peanuts better?
Unsalted peanuts are significantly better for health:
Sodium comparison: Unsalted: 6mg per 100g; Salted: 400-600mg per 100g.
Health concerns with salted peanuts: Excess sodium raises blood pressure; increases water retention and bloating; may worsen kidney function in those with kidney disease; triggers overeating (salt enhances flavor and palatability).
When to choose unsalted: Hypertension, heart disease, kidney disease, weight loss (reduces cravings), diabetes (better portion control).
Flavor alternatives: Lightly season unsalted peanuts at home with black pepper, cumin, chili powder, lemon zest, or garlic powder for flavor without excess sodium.
Best practice: Always choose unsalted, dry-roasted peanuts for daily consumption. Reserve salted varieties for occasional treats only.
Similar Nutritious Foods
Explore More Nutrition Tools & Resources
Best Protein Supplements for Women
Contador de Calorías Activado por Voz - Di tus Comidas y Rastrea Nutrición Sin Manos — 2025
Contador de Calorías para Comida Española - Información Nutricional Instantánea — 2025
Generador Lista de Compras Keto
Generador Lista de Compras Mensual
Guía Proteína Primer Trimestre
Guía Proteína Segundo Trimestre
Guía Proteína Tercer Trimestre
Plan de Dieta para Ganar Peso España
Plan de Dieta para Hombres de 40 Años