Boiled Peanuts Nutrition || 8 Amazing Benefits of Peanuts

Boiled peanuts nutrition profile is slightly different from roasted peanuts. They are a beloved snack across different cultures and are consumed all over the world in various forms. Boiled peanuts, roasted peanuts are two types of consuming peanut forms.

Southern roadside stands in the United States to street-food stalls in parts of Asia are occupied with peanuts and their snacks.

Roasted peanuts are crispy crunchy in taste. Boiled peanuts are soft, salty, and creamy in texture. The shell and kernel are both hydrated during boiling. Hence, they give a different texture. They also have slightly different nutrition profiles from that of roasted peanuts.

What are boiled peanuts?

Boiled peanuts are boiled groundnuts as well. Both names are ok.

From a culinary point of view, boiling is simple. From a nutritional and biochemical perspective, boiling is interesting. Heat and water change the availability and intractability of many nutrients and phytochemicals. Sometimes increase and sometimes they decrease their measurable amounts. Several recent studies have directly compared raw, roasted, and boiled peanuts. They have consistently shown that boiled peanuts can keep or concentrate certain nutrients. These include antioxidants and phenolic compounds in boiling compared with other processing methods.

Boiled peanuts are typically raw. Freshly harvested “green” or raw dried peanuts are simmered in salted water for hours. The boiling process hydrates the shell and kernel. They can be flavored with spices (Cajun blends, garlic, chili, or vinegar). Because the nuts absorb water, their texture becomes soft. Many people eat them still in the shell, squeezing the moist kernel into the mouth.

Boiled Peanuts Nutritional Profile per 100 g (raw)

When we eat we often ask what boiled peanuts are good for? This questions answer lies under its nutritional value.

Exact values vary by variety and whether you measure raw, roasted, or boiled. Hydration changes weight and nutrient concentration. General nutritional values commonly found in peanuts.

• Calories: ~550–600 Cal
• Protein: ~25–30 g
• Total fat: ~45–50 g (mostly monounsaturated and polyunsaturated fats)
• Carbohydrates: ~15–25 g (including ~8–10 g fiber)
• Vitamins/minerals: notable for niacin ( vitamin B3), Folate, vitamin E (tocopherols), thiamin, magnesium, phosphorus, potassium, zinc.

Because boiling adds water weight, per-gram nutrient concentrations change. On a wet-weight basis, boiled peanuts will have fewer calories per 100 g than dry-roasted peanuts. But many of the macro- and micronutrients remain present. Some antioxidants can become more readily extractable. A 2024 study comparing boiling vs roasting peanuts. That showed boiling altered fatty acid profiles and reduced certain free amino acids. It also increases extractable phenolics in some cases.

Boiled peanuts nutrition vs. Roasted peanuts nutrition (1/2 cup of Peanuts)

How does boiling change peanut chemistry, and why does that matter?

Boiling is a wet-heat processing method. Compared with dry roasting it:

• Hydrates tissues: Hydration makes the texture softer and dilutes some components per weight.
• Solubilizes and extracts water-soluble compounds: Certain phenolics, flavonoids and other phytochemicals can leach into the boiling water. They become more bioavailable in the softened matrix. Some studies detect higher total phenolic and flavonoid content in boiled samples compared to raw or roasted.
• Alters free amino acids and sugars: Boiling tends to reduce some free amino acids and sugars. It happens due to leaching and thermal reactions.
• Can increase specific bioactive molecules detectable after digestion. For example, resveratrol and related stilbenes showed measurable absorption in cell models after digestion of boiled peanut extracts.

Boiled peanuts and normal (raw or roasted) peanuts both offer significant health benefits. But boiling alters their nutritional profile in some distinct ways that can enhance certain benefits.

Benefits of Boiled Peanuts

• Boiled peanuts have a lower fat content compared to peanut butter or roasted peanuts. In this way they become a lower-calorie snack option. Still, they provide protein and fiber.
• Research also suggests boiled peanuts may support heart health. They are rich in magnesium and folate, which help regulate blood flow and blood pressure.
• Additionally, boiled peanuts might help alleviate peanut allergies by reducing allergenic proteins. Boiling reduces the potential allergic effects on the body.

• Boiled peanuts are rich in protein. They are also rich in fiber, antioxidants, minerals like magnesium and phosphorus, and B-complex vitamins. They promote muscle health, digestion, energy metabolism, and immune function.
• The boiling process increases antioxidant levels. Also, polyphenols and isoflavones levels increase. They help to combat oxidative stress. They also lower the risks of cancer, diabetes, and inflammatory diseases.

Benefits of Normal Peanuts

• Normal peanuts (raw or roasted) are excellent sources of different nutrients. They are rich in monounsaturated and polyunsaturated fats. They are also good source of vegetable protein and fiber. Maximum kinds of vitamins, minerals, and antioxidants are found in peanuts. Antioxidants like resveratrol, flavonoids, and phytosterols are present in peanuts. These are very important for the maintenance of our health.
• These nutrients contribute to heart health. They can lower LDL cholesterol, reduce inflammation, and prevent blood clots.
• Normal peanuts can support weight management. They promote fullness due to their high protein and fiber content.

Peanuts also contain coenzyme Q10 and all essential amino acids. They help promote cell health and longevity.

8 Amazing Benefits of Peanuts

1) Heart health: Improves cholesterol levels and lowers cardiovascular risk markers

Peanuts are rich in monounsaturated fats (MUFA), polyunsaturated fats (PUFA), paraformaldehyde (PFA), all these are good fats. They are also rich in fiber, magnesium, and bioactive phytosterols. This is a combination that helps lower LDL cholesterol and triglycerides and can modestly improve HDL.

Several systematic reviews and randomized trials show the benefits of peanuts. Consumption of peanuts can improve lipid metabolism and reduce triglycerides. Long-term observational data show that regular nut eaters tend to have a lower incidence of coronary heart disease.

Peanuts are rich in fat. But studies have shown that peanuts and their products are more beneficial than a very low-fat diet. It was found that peanut consumers can reduce their LDL-cholesterol level by about 14%. Also, the total cholesterol level up to 11% with a reduction in triglycerides. But their good HDL cholesterol remained at a better level. These results support that peanut eating can reduce the risk of coronary heart disease.

In another study with 6309 women of type 2 diabetes was done. It was found that 1 oz peanuts or 1 tablespoon peanut butter taking habit for at least 5 days a week is associated with lowered risk of heart disease.

Peanut oil benefit is comparable to olive oil diet benefits. For this reason, peanuts are referred to as cardio-protective foods.

 2) Peanuts are high-quality plant protein: Improves muscle health, immune system, and prevents male impotency.

Peanuts are one of the best plant-based protein sources. It’s 25–30% protein by weight. They contain all 20 essential amino acids. Protein Digestibility Corrected Amino Acid Score (PDCAAS) reveals that peanut protein can be equivalent to egg or meat protein. Hence, it is very useful for children and adults who are malnourished to gain proper weight. 

Peanuts are highest in arginine content. This amino acid is very important for maintaining healthy liver, skin, joints, and muscles. Research found that arginine is very helpful in treating male impotency and improving the immune system. Thus, it can help to fight against infertility. It also provides nitric oxide. It relaxes blood vessels and improves healing from various diseases, and prevents blood clots inside the vessels. In this way, they also prevent heart disease also.  

For vegetarians, vegans, or flexitarians, boiled peanuts are a portable, high-protein snack. That can contribute to daily protein needs and help satiety. Reviews on nuts as functional foods highlight peanuts’ role as a concentrated protein and amino acid source.

3) Peanuts have antioxidant and anti-inflammatory activity through resveratrol and other polyphenols

Peanuts contain diverse antioxidants including resveratrol, phenolic acids, flavonoids and vitamin E (tocopherols). Several studies have found peanut skins and kernels are rich in nutrients too. They contain measurable phenolic compounds with antioxidant potential.

In multiple studies, boiling is found to increase the amounts of polyphenols and flavonoids in peanuts. The amount is more than roasted or raw peanuts found in lab assays.

That suggests that both roasted and boiled peanuts are good sources of antioxidants and phytochemicals.

Peanuts are an excellent source of resveratrol. It is a polyphenol antioxidant that can protect against several cancers, heart disease, Alzheimer’s disease. They are also protective against tumor growth, inflammation. It was found that resveratrol increases 30% more blood flow to the brain. So in this way, peanut eaters have a lower risk of having a stroke.

Resveratrol content is almost the same in peanut butter as in grape juice. It is lower in roasted peanuts. Pressing increases resveratrol content.

4) Glycemic control: Peanuts have a low glycemic impact and help with blood sugar regulation

Peanuts have carbohydrates in their composition. But they are rich in fiber with less glycemic index. Peanuts’ glycemic index is 14, and glycemic load is only 1. It means peanuts do not increase blood sugar very quickly after eating. They are diabetic friendly nuts. Peanuts and different peanut recipes provide satiety with lower blood sugar rise. For this reason, diabetic patients can eat peanuts and their various food items without a blood sugar spike. Of course, you have to maintain portion size.

Studies also found that daily peanut intake reduces one-fourth of type 2 diabetes development.

5) Weight and appetite management: Calorie-dense, but satiating

Although peanuts are calorie-dense, regular nut eaters do not gain excess weight. They may see improved weight management. Nuts promote satiety and may reduce subsequent calorie intake.

Many meta-analysis studies showed, peanuts within a balanced diet do not increase body weight. Rather, they tend to have lower BMI than non-peanut eaters. It is most probably because of higher fullness and satiety than any other foods with the same amount.

6) Peanuts have gut-friendly fiber and Prebiotics effects

Peanuts provide a good amount of dietary fiber and act as gut friendly prebiotics. It helps gut motility and provides substrate for fermentation by gut microbiota.

Emerging research into nut-microbiome interactions suggests nuts can favorably change gut microbial environment. As prebiotics, peanuts provide good gut bacteria their feed. In return they produce gut friendly short-chain fatty acids (SCFA). These SCFA pose anti diabetic, anti-hypertensive, anti-cancer, anti-obesity effects. They are also important in prevention and treatment of inflammatory bowel disease (IBD) and several other psychiatric disorders.Hence, fiber in peanuts make them a beneficial addition for our health.

7) Peanuts are a Micronutrient powerhouse

Peanuts are a great source of key vitamins and minerals. Most of the vitamins and mineral are found in peanuts and they also present in a high amount per 100 gm. Niacin, folate, thiamin, riboflavin, pyridoxin, vitamin E, zinc, iron, copper, magnesium and phosphorus are present in peanuts in a high amount. A person can easily meet his daily micronutrient need mostly from peanuts.

Niacin (B3): Peanuts provide at least 75% of niacin from our recommended dietary allowance (RDA). This vitamin is important for our brain and skin health, gut health and converting energy from food. Regular peanut eating habit will help to get this vitamin sufficiently.

Folate: Peanuts are rich source of folate. This vitamin is very important for new cell production. Hence it is very helpful for pregnant women and growing children. It is also important for people who are seeking pregnancy. Before getting pregnant for both male and female folate help to achieve a successful pregnancy.

Magnesium and phosphorus are two important minerals critical for bone, teeth and muscle. They are also help to lower inflammation that is blamed for chronic diseases.

Vitamin E is an important lipid-soluble antioxidant found in peanuts. They also help to prevent coronary heart disease if taken in lower amount regularly. Peanuts contain Coenzyme Q10, polyphenols. All these nutrient patterns in peanuts (healthy fats, antioxidants, B-vitamins) are associated with lower risk of cognitive decline. Boiled peanuts nutrition and normal peanuts all are great packs of micronutrients.

 8) An affordable, nutrient-dense snack and fights against malnutrition

Peanuts are widely available and often more affordable than many tree nuts. Boiled peanuts, especially when made at home or sold seasonally, are easy to prepare and can be flavored to taste. They offer an accessible way to add nutritious plant-based foods to the diet.

In African countries, peanuts were used to fight against the malnutrition of children. Ready-to-use therapeutic food (RUTF) was developed with peanuts mixed with vegetable oil, powdered milk, vitamins, minerals, and sugar. It was found that children treated with RUTF had a long-term better health outcome. It is better than any other therapeutic foods of the WHO.

Are boiled peanuts a healthy snack? Yes, boiled peanuts are healthy and satiating snack and roasted peanuts are also healthy snack. Any one can have peanuts or groundnuts in whatever way he/she wish to have.

Safety considerations and risks

No food is perfect. For peanuts, two key safety issues exist:

1) Peanut allergy

Peanut allergies are common and can be severe. In many Western countries, about 1–2% of people are affected, and rates have increased. Early introduction has helped lower childhood cases in some areas. If you or someone nearby has a peanut allergy, avoid all peanuts and products. Have emergency plans and access to epinephrine for those affected.

2) Aflatoxin contamination

Peanuts can be contaminated by Aspergillus molds, which produce aflatoxins—potent liver toxins and carcinogens, especially if stored poorly. Many countries have limits and monitoring systems to manage this risk. To reduce exposure, buy from trusted suppliers, store peanuts in cool, dry places, and avoid moldy nuts. Research highlights the global issue of aflatoxin in peanuts and the need for proper handling.

Summary

The boiled peanuts nutrition profile is rich in antioxidants, lower in fat, and easier to digest for some. They make a great snack for those wanting to cut fat or increase antioxidants. Regular peanuts offer more healthy fats and slightly more protein, supporting heart health and fullness. Both types help reduce chronic disease risks and promote overall health.

FAQ: Boiled Peanuts and Peanuts Benefits.

1. What are boiled peanuts?

Boiled peanuts are raw or green peanuts that are boiled in salted water until they become soft. This popular snack is common in the southern United States, parts of Asia, and Africa. The boiling process changes their texture and taste, making them tender and flavorful.

2. How do boiled peanuts become different from roasted peanuts?

Boiled peanuts are cooked in water, which gives them a soft, bean-like texture and higher moisture content.
Roasted peanuts, on the other hand, are dry, crunchy, and have a higher fat density. Boiled peanuts are often lower in calories and fat per serving compared to roasted ones.

3. Are boiled peanuts healthy?

Yes! Boiled peanuts are highly nutritious. Boiling helps release antioxidants from the peanut shell into the peanuts, increasing their antioxidant content. They’re also rich in plant-based protein, fiber, folate, magnesium, and healthy fats.

4. Do boiled peanuts have less fat than roasted peanuts?

Yes. Boiled peanuts contain fewer calories and fat per serving because some oils are lost in the boiling water. However, they still provide heart-healthy monounsaturated fats.

5. What are the main health benefits of eating peanuts?

• Supports heart health by improving cholesterol levels.
• Rich in antioxidants like resveratrol.
• Helps with weight management (protein + fiber keep you full).
• Supports brain and nerve health due to niacin and folate.
• May reduce the risk of type 2 diabetes.

6. Can boiled peanuts help with weight loss?

In moderation, yes. Boiled peanuts are lower in calories and high in fiber and protein. It will help you feel full for longer, reducing unnecessary snacking.

7. Do boiled peanuts cause gas or bloating?

For some people, yes. Peanuts contain certain carbohydrates that can ferment in the gut. They act as prebiotics and give you the prebiotic benefits.

8. Can people with peanut allergies eat boiled peanuts?

No. Boiling does not completely remove allergens from peanuts. People with peanut allergies should avoid boiled peanuts completely.

9. How long can boiled peanuts be stored?

No. Only raw or green peanuts (fresh from the ground, not dried) can be boiled properly. Roasted peanuts won’t soften during boiling.

10. How many boiled peanuts should I eat in a day?

A small handful (about ¼ cup to ½ cup) is a healthy portion. This provides good nutrition without excess calories or sodium.