[ez-toc]
Boiled peanuts may not look like your typical health food, but don’t let their humble appearance fool you. These soft, savory legumes are not just a Southern snack or street food favorite in parts of India—they’re packed with nutrients that can do wonders for your health.
Made by boiling raw or green peanuts in salted water, this snack transforms into a soft, flavorful delight that’s incredibly nutritious.
Whether you eat them warm straight from the pot or store them for later, boiled peanuts offer several impressive health benefits. Let’s explore how they can boost your well-being one handful at a time.
Nutritional Value
Here is the nutritional value of 100 grams of boiled peanuts:
- Calories: 318 kcal
- Protein: 13.5 g
- Total Fat: 22 g
- Carbohydrates: 21 g
- Fiber: 9 g
- Iron: 1 mg (5% Daily Value (DV))
- Magnesium: 102 mg (24% DV)
- Phosphorus: 198 mg (16% DV)
- Zinc: 1.83 mg (16% DV)
- Copper: 0.5 mg (55% DV)
- Manganese: 1 mg (43% DV)
- Selenium: 4.4 mcg (8% DV)
- Thiamine: 0.26 mg (21% DV)
- Riboflavin: 0.063 mg (5% DV)
- Niacin: 5 mg (32% DV)
- Pantothenic acid: 0.825 mg (16% DV)
- Vitamin B6: 0.15 mg (7% DV)
- Folate: 75 mcg (19% DV)
- Vitamin E: 4 mg (27% DV)
Health Benefits
Here are the boiled peanut benefits for health.
1. Rich in Antioxidants
Boiled peanuts are a powerhouse of antioxidants, which play a crucial role in protecting the body from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to chronic diseases such as cancer and heart disease.
Peanuts are rich in antioxidants like vitamin E, resveratrol, and polyphenols, which help protect the body from oxidative stress and support overall health.
What’s even more impressive? Boiled peanuts contain up to four times more antioxidants than raw or roasted ones, making them not only healthier but also a tastier snack choice. This is likely because, during boiling, peanuts draw antioxidants from their shells, enhancing their nutritional value.
2. May Promote Heart Health
One of the standout benefits of boiled peanuts is their heart-friendly nature.
They’re packed with monounsaturated and polyunsaturated fats that help lower LDL (bad) cholesterol and reduce the risk of heart disease.
The ARISTOTLE study found that eating 25–32 g of peanuts or peanut butter daily for 6 months improved cholesterol levels, especially in those eating skin-roasted peanuts. A review of 11 trials confirmed peanuts can lower triglycerides and improve cholesterol ratios. However, people at high risk for heart issues gained slight weight, but not more fat or BMI.
Peanuts are also shown to help lower blood pressure (about 5 mmHg), another key risk factor for heart disease.
Additionally, they are rich in antioxidants like resveratrol, which may further support heart health by reducing inflammation and protecting against oxidative stress.
3. May Help in Weight Management
Despite being calorie-dense, boiled peanuts can support weight management.
Their fiber and protein help you feel full longer, curbing appetite and reducing overall calorie intake.
In a 6-month study, participants who ate 35 g of peanuts before two main meals lost an average of 6.7 kg—similar to those on a low-fat diet. They also experienced a greater drop in systolic blood pressure, potentially lowering heart disease risk.
Protein-rich foods like boiled peanuts may also boost metabolism and help control hunger, making it easier to maintain a healthy weight.
4. May Regulate Diabetes
Boiled peanuts have a low glycemic index, which means they cause a slow and steady rise in blood sugar levels—beneficial for managing diabetes.
The combination of healthy fats, protein, and fiber in boiled peanuts may help stabilize blood sugar levels.
However, the previously mentioned study showed no significant change in blood sugar levels with a peanut diet. A review also found that while nuts (including peanuts) reduced total cholesterol and triglycerides, they had no significant effect on LDL or HDL cholesterol in people with diabetes—and did not assess blood sugar levels.
5. May Make Bones Stronger
Boiled peanuts are a good source of essential minerals like magnesium, potassium, and phosphorus—key nutrients for maintaining strong, healthy bones.
Magnesium supports bone formation and density, while potassium helps neutralize acids in the body that can deplete calcium from bones. Phosphorus works alongside calcium to build and maintain bone structure.
They are also rich in resvesterol, which may enhance bone health. For example, a 6-month study in type 2 diabetes patients found that taking 500 mg of resveratrol daily helped prevent bone loss, especially in those with low calcium or vitamin D levels. It improved bone density and calcium content compared to a placebo.
However, more research is needed to confirm if long-term resveratrol use can reduce fracture risk, and studies directly on boiled peanuts remain limited.
6. May Improve Digestive Health
Boiled peanuts are rich in dietary fiber, which promotes digestive health by aiding regular bowel movements and preventing constipation.
The fiber in peanuts helps bulk up stool, making it easier to pass and supporting overall gut health.
Additionally, boiled peanuts contain antioxidants and healthy fats, which may contribute to a balanced gut environment.
Incorporating boiled peanuts into your diet can help maintain a healthy digestive system, improve nutrient absorption, and reduce digestive discomfort.
7. May Enhance Skin Health
The vitamins and antioxidants in boiled peanuts contribute to healthy skin by protecting against damage and promoting skin repair.
Boiled peanuts are rich in vitamin E, which is known for its skin-protective properties. Vitamin E acts as an antioxidant, protecting the skin from oxidative damage and inflammation.
Resveratrol, an antioxidant found in peanuts, supports skin health by reducing inflammation, oxidative stress, and signs of aging. It boosts collagen, elastin, and antioxidant enzymes while suppressing harmful proteins and inflammatory markers for healthier, more resilient skin.
How to Include Boiled Peanuts in Your Diet
Boiled peanuts can be a versatile and nutritious addition to your diet. Here is how you can enjoy boiled peanuts:
- Snack: Enjoy them as a healthy snack between meals, as they are rich in protein and fiber.
- Salads: Add boiled peanuts to salads for a crunchy texture and a protein boost.
- Toppings: They can also be used as a topping for oatmeal or yogurt, adding a unique flavor.
- Stir-fries: For a savory touch, incorporate boiled peanuts into stir-fries or grain bowls.
- Dips or Spreads: Additionally, blend them into dips or spreads for a tasty, nutritious alternative to traditional options.
Their versatility makes them easy to include in various meals, enhancing both taste and nutritional value.
Potential Side Effects
Boiled peanuts are nutritious and satisfying, but they may cause side effects in some individuals.
One of the most important concerns is peanut allergy, which can trigger symptoms like itching, swelling, difficulty breathing, or even anaphylaxis in sensitive individuals. While boiling peanuts alters their protein structure, reducing their ability to trigger severe allergic reactions, those with peanut allergies should still exercise caution and consult a healthcare provider.
Additionally, if boiled with excess salt, they may contribute to high blood pressure and water retention. Overeating them may also lead to bloating or digestive discomfort due to their high fiber content.
Though boiling reduces aflatoxins (naturally occurring toxins from molds), improper storage before boiling can still pose a minimal risk. Also, boiled peanuts are calorie-dense, so moderation is key for those watching their weight.
Final Thoughts
Boiled peanuts are a nutritious snack offering a range of health benefits—from promoting heart health and aiding weight management to supporting bone and skin health. While most studies focus on raw peanuts, research specific to boiled peanuts is limited. However, they share a similar nutrient profile and may even have a higher antioxidant content due to the boiling process.
Including boiled peanuts in your diet can be a flavorful way to enhance your wellness—as long as you don’t have a peanut allergy.
Enjoy them in moderation as part of a balanced diet, and consult a healthcare professional before making dietary changes, especially if you have existing health concerns.
For those without allergies, boiled peanuts make a delicious and wholesome snack choice.
You might also be interested in
7 Incredible Benefits of Cold Pressed Groundnut Oil
7 Amazing Kadaknath Egg Benefits for Health
Kalmegh Benefits: The Power of the “King of Bitters”
