Are you looking for a tasty and healthy snack option? Look no further than 1 oz (28 g) of roasted & unsalted peanuts, which provide 160 calories per serving.

Not only are peanuts delicious, they are also packed with nutrients that can contribute to a balanced diet. In this article, we'll dive into the nutritional content of peanuts, explore their benefits as a snack option, and offer some creative serving and alternative use suggestions.

Whether you are trying to fuel your workouts, maintain healthy eating habits, or satisfy your appetite between meals, peanuts are a convenient and nutritious choice.

Calories per serving

As mentioned, 1 oz (28 g) of roasted & unsalted peanuts contains 160 calories. While this may seem like a lot, it's important to remember that many of these calories come from healthy fats and protein, which can help keep you feeling full and satisfied. If you are trying to manage your caloric intake, consider measuring out your portions or incorporating peanuts into meals or snacks in moderation.

Protein content

In addition to calories, 1 oz (28 g) of peanuts also contains 7 grams of protein. Protein is an essential nutrient that is necessary for building and repairing tissues in the body, and is particularly important for active individuals and athletes. Including peanuts in your diet can be an effective way to meet your daily protein needs, particularly if you follow a vegetarian or vegan diet and are looking for plant-based protein sources.

Fat content

1 oz (28 g) of peanuts contains 14 grams of fat, mostly of the healthy monounsaturated and polyunsaturated varieties. These fats can support heart health by reducing inflammation and improving cholesterol levels, and can also provide a source of energy for the body. While it's important to consume fats in moderation, incorporating healthy fats like those found in peanuts can be beneficial for overall health and well-being.

Carbohydrate content

1 oz (28 g) of peanuts contains 6 grams of carbohydrates, with 2 grams of fiber and 1 gram of sugar. Carbohydrates are the body's primary source of energy, and fiber is important for promoting feelings of fullness and supporting digestive health. If you are following a low-carbohydrate diet or managing your blood sugar levels, be mindful of your peanut intake and consider pairing them with other low-carbohydrate foods to create a balanced meal or snack.

Fiber content

As mentioned, 1 oz (28 g) of peanuts contains 2 grams of fiber. Fiber is crucial for maintaining healthy digestion, regulating blood sugar levels, and promoting feelings of fullness after meals. Incorporating fiber-rich foods like peanuts into your diet can help support overall health and wellness.

Vitamins and minerals

In addition to macronutrients like protein, fat, and carbohydrates, peanuts also contain a range of vitamins and minerals. Some of the key nutrients found in peanuts include vitamin E, magnesium, phosphorus, and zinc. These micronutrients play important roles in supporting overall health, including immune function, bone health, and cardiovascular health.

Healthy snack option

Thanks to their nutrient density and convenient package, peanuts make an excellent snack option for anyone looking to maintain healthy eating habits. Whether you are looking for a pre-workout energy boost, a midday pick-me-up, or a tasty treat to enjoy in the evening, peanuts can be a satisfying and nutritious choice. To maximize their health benefits, opt for roasted and unsalted peanuts, which are lower in sodium and free of preservatives or additives.

Allergy information

It's important to note that peanuts are a common allergen, and may not be suitable for individuals with peanut allergies. If you are unsure whether or not you are allergic to peanuts, speak with a healthcare professional or consider getting tested. If you do have a peanut allergy, there are plenty of other healthy snack options available, such as roasted almonds, cashews, or pumpkin seeds.

Serving suggestions

While peanuts can be enjoyed on their own as a snack, there are plenty of ways to incorporate them into meals and recipes for added flavor and nutrition. Consider adding chopped peanuts to salads or stir-fries, blending them into smoothies or nut butters, or using them as a garnish for soups or curries. The possibilities are endless, so get creative and have fun experimenting with different ways to enjoy peanuts.

Alternative uses

Beyond snacking and cooking, peanuts can also be used in a variety of other ways for health and beauty purposes. For example, peanut oil can be used as a natural moisturizer for dry or damaged hair, while peanut butter can be used as a protein-packed ingredient in DIY face masks or scrubs. While these uses may not be as common as snacking, they demonstrate the versatility and potential benefits of this nutritious nut.