Salted Peanuts β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Salted peanuts nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 567 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 16 g | 5.82% |
| Fiber | 9 g | 32.14% |
| Sugars | 5 g | 10% |
| Glycemic Index | 14 | - |
| Protein | 26 g | 52% |
| Sodium | 230 mg | 10% |
| Total Fat | 49 | 62.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
26 g
💪 High Protein Content
9 g
🥔 Good Fiber Content
Salted peanuts facts & tips
Health benefits
- High in protein, supporting muscle growth, repair, and overall body function.
- Rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health.
- Contains fiber, promoting digestive health and regular bowel movements.
- Provides essential vitamins and minerals such as Vitamin E, magnesium, and potassium, which support overall health and well-being.
- Convenient and satisfying snack, providing quick energy and nutrients.
Health risks
- High sodium content which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack.
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Risk of allergic reactions in individuals with peanut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
How to choose salted peanuts
Salted peanuts should be uniformly roasted with a golden color and a savory, salty crust. The nuts should be crunchy, not soft or stale.
Avoid salted peanuts that have an oily residue or appear overly dark, as this can indicate they are over-roasted. Nuts that have a rancid smell or taste should also be avoided, as they likely have gone bad and could be harmful if consumed.
How to store salted peanuts
Salted peanuts should be stored in an airtight container in a cool, dry place. Keeping them in the pantry helps maintain their crunch and flavor. Properly stored, salted peanuts can last for several months.
Exposure to air and moisture can cause salted peanuts to go rancid and lose their quality. Avoid storing them near heat sources or in humid environments. Always ensure the container is tightly sealed to keep them fresh and prevent spoilage.
β Extra Tip
How long do they last?
Salted peanuts can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, salted peanuts can be refrigerated or frozen, where they can last up to 1-2 years.
What to do with leftovers?
Leftover salted peanuts can be used in a variety of sweet and savory dishes. Chop them and add to salads, stir-fries, or grain bowls for added crunch and flavor, or mix them into baked goods like cookies, brownies, or bars for a nutty contrast. Salted peanuts are also great when used as a topping for ice cream, yogurt, or oatmeal.
Use salted peanuts in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade peanut butter to spread on toast or use in recipes. If you have a lot of salted peanuts, consider making a batch of candied peanuts by coating them in sugar and spices, then baking until caramelized. Salted peanuts can also be used as a crust for meats or fish, adding a crunchy and flavorful layer. For a quick snack, enjoy salted peanuts on their own, or mix them into a smoothie for added texture and nutrition.
π¨ββοΈοΈ Medical disclaimer
How salted peanuts support specific health conditions
Salted peanuts are a nutrient-dense snack rich in protein, promoting muscle health and aiding in tissue repair. They are also a good source of healthy fats, particularly monounsaturated fats, which support heart health by lowering cholesterol levels.
However, due to their high sodium content, salted peanuts should be consumed in moderation to maintain heart health and blood pressure control. Pairing them with low-sodium snacks can help balance their nutritional impact.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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