One ounce or 28 grams of dry roasted unsalted peanuts contain approximately 160 calories. Peanuts are a popular snack for many individuals, and in this article, we will explore the nutritional information, health benefits, and various ways to consume them.

Peanuts are rich in various nutrients, including monounsaturated and polyunsaturated fats, protein, fiber, vitamins, and minerals. They have been linked to numerous health benefits, such as reducing the risk of heart disease, managing blood sugar levels, and aiding in weight loss.

By incorporating peanuts into your diet, you can enjoy a tasty and satisfying snack that also provides numerous health benefits. Keep reading to learn more.

Nutritional Information

One ounce of dry-roasted unsalted peanuts provides approximately 160 calories, 14 grams of fat, 6 grams of carbohydrates, 2 grams of fiber, 7 grams of protein, and 2 grams of sugar. Peanuts also contain various vitamins and minerals, including vitamin E, magnesium, phosphorus, and potassium. Peanuts are also a source of healthy fats, including monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease and lower cholesterol levels. Additionally, they are low in saturated fat and high in fiber, making them an excellent food choice for maintaining a healthy diet.

Health Benefits

Peanuts offer several health benefits, including reducing the risk of heart disease, managing blood sugar levels, and aiding in weight loss. Peanuts contain monounsaturated and polyunsaturated fats, which can lower bad cholesterol levels and reduce the risk of heart disease. They also contain fiber, which can help with weight loss by keeping you feeling full for longer periods. Research has also shown that peanuts can help regulate blood sugar levels, making them a beneficial food option for individuals with type 2 diabetes.

Weight Loss

Despite being high in calories, peanuts can be a useful food in a weight loss diet. This is because peanuts contain fiber and protein, which can help keep you feeling full and reduce the amount of food you eat throughout the day. Additionally, their healthy fats may help increase the production of hormones that regulate appetite. However, it is important to consume peanuts in moderation, as they are still high in calories and can contribute to weight gain if consumed in excessive amounts.

Allergies

Peanuts are one of the most common food allergens and can cause severe allergic reactions in some individuals. If you have a peanut allergy, it is essential to avoid all products that may contain even traces of peanuts. Always read food labels carefully and ask for assistance when dining out. In severe cases, peanut allergies can lead to anaphylaxis, which is a life-threatening emergency that requires immediate medical attention.

Easy Snacking Option

Peanuts make a convenient and satisfying snack option that can be enjoyed on the go or as an afternoon treat. They can be added to homemade trail mix, sprinkled on top of oatmeal, or blended into a smoothie. Additionally, they pair well with fruit or can be served with vegetables like celery or cucumber for a healthy snack.

Fiber Content

One ounce of dry roasted unsalted peanuts contains approximately 2 grams of fiber. Fiber is an essential nutrient that plays a vital role in digestive health and can help reduce the risk of certain chronic diseases, such as heart disease and diabetes.

Protein Source

Peanuts are a good source of plant-based protein, providing about 7 grams of protein per one-ounce serving. Protein is essential for building and repairing tissues in the body, and consuming adequate amounts can help promote muscle growth and maintenance. Plant-based sources of protein, such as peanuts, are also beneficial for individuals following a vegetarian or vegan diet.

Vitamins and Minerals

Peanuts are rich in various vitamins and minerals that are important for overall health and wellbeing. One ounce of peanuts contains about 10% of the daily recommended value of vitamin E, a powerful antioxidant that can help protect the body against oxidative stress. They also contain magnesium, phosphorus, and potassium, which are important for maintaining healthy bones, muscles, and blood pressure levels.

Snack Alternatives

If you are looking for alternative snack options, there are several to consider. Fresh fruit, vegetables with hummus or guacamole, and air-popped popcorn are all healthy options that can be enjoyed in place of peanuts. Additionally, you can try roasted chickpeas or edamame for a protein-packed snack.

Recipe Ideas

There are numerous ways to incorporate peanuts into your diet, from savory to sweet. Try adding crushed peanuts to stir-fry dishes, sprinkle them over a salad, or blend them into a peanut butter sauce for dipping. For dessert, try making peanut butter chocolate chip cookies or adding chopped peanuts to a batch of brownies.