Nutrition Facts about Boiled Peanuts

Peanuts or groundnuts belong to the family of legumes or beans of annual herbaceous peanut plants. Fruits of these plants develop into a legume that contains one to four seeds that force their way under the ground, for complete growth or maturation.

Peanuts are one of the popular ingredients in various food cultures. One of the most popular form in which peanuts are consumed in the US and many other parts of the world are boiled peanuts. In US, the Valencia style boiled peanuts are extremely popular.

Boiled peanuts are popular in the US since the early 19th century and back then, they were called goober peas. Since they are boiled in heavily salted water, many healthy eaters and weight watchers are concerned about their nutrition facts. Keep reading the following article to know more about these facts and their health benefits.

Boiled peanuts are popular as a Southern specialty and they are available along road stands during their season from May to November. As late as in the 90s, they were considered to be a high calorie and high protein rich food. However, peanuts and boiled peanuts are exceptionally beneficial for the overall health of a person.

The facts that are mentioned below are found in 1 serving (28 g) of boiled peanuts that may count around 32 boiled peanuts. Along with the nutrients that are mentioned in the following table, they also contain significant amounts of other nutrients like calcium (2% of the required daily value) and iron (2% of the required daily value).

Nutrition are listed and Nutrition content in grams is mentioned.

Calories - 89
Daily Value (%) -

Calories from fat - 52
Daily Value (%) -

Total fat - 6 g
Daily Value (%) - 9% 

Saturated fat - 1 g
Daily Value (%) - 4%

Cholesterol - 0 mg
Daily Value (%) - 0%

Sodium - 210 mg
Daily Value (%) -  9%

Total carbohydrates - 6 g
Daily Value (%) - 2% 

Dietary fibers - 2 g
Daily Value (%) - 10%

Sugar - 1 g
Daily Value (%) - 

Protein - 4 g
Daily Value (%) - 

According to the above boiled nutrition facts, one can easily find out more about the bountiful peanuts health benefits that can be experienced. The process of boiling peanuts brings about several phytochemicals or antioxidants from the peanut shells, making them even more healthier.

In fact, the amount of antioxidants is four times more than roasted and raw peanuts. Boiled peanuts also contain resveratrol, which is a type of polyphenol. Resveratrol is extremely beneficial for maintaining healthy cell growth and preventing malignant growth of cells that leads to various types of cancer.

Other nutrients in boiled peanuts are useful for prevention of various cardiovascular diseases and diabetes. They are also found effective in lowering high blood pressure levels. Boiled peanuts are also an abundant natural source of vitamin E, which is a natural antioxidant for skin care.

Boiled peanuts are a great and natural source of protein for vegetarians. You can consume them as healthy snacks on the go. Not mentioned above, they also contain phosphorous, manganese and magnesium and hence, they are a great source of minerals that are essential for a healthy and disease-free body system.

As you can see, calories in boiled peanuts are also significantly low and hence, one needn't worry about them. In fact, many experts claim that a person should consume at least half a serving of these peanuts a day, so that he/she can enjoy the benefits to the fullest.

However, you may like to consult your health care provider if you have peanut allergy or any such symptoms.

The only downfall as we can put here, is the amount of sodium in boiled peanuts that might lead to high blood pressure levels if consumed in inordinate amount. However, considering the nutrition facts and the easy process of preparation of recipes, consuming boiled peanuts in their season is the right thing to do!