1 oz. (28 oz) Salted Peanuts contains 110 calories per serving. Peanuts are a popular snack option due to their delicious taste and affordable price. However, many people are unaware of their nutritional value. In this article, we'll take a closer look at the health benefits, nutritional value, and other important facts about salted peanuts.

Peanuts are rich in healthy fats, protein, fiber, vitamins, and minerals that are essential for your body. According to a study, consuming peanuts regularly can help reduce the risk of heart diseases and other chronic illnesses. Moreover, they are a great source of energy and can help you feel full for longer periods of time.

Whether you are looking for a nutritious snack or an energy booster, salted peanuts are a great option. However, it's important to know the appropriate serving size and storage tips to reap maximum health benefits. So, let's dive in and explore more about salted peanuts.

Calories and Nutritional Value

One serving of salted peanuts (1 oz. or 28 grams) contains 110 calories, 9 grams of fat, 4 grams of carbohydrates, and 5 grams of protein. They are also rich in fiber, vitamins, and minerals like magnesium, potassium, and vitamin E. The nutritional profile of peanuts makes them a great addition to a healthy diet. The healthy fats in peanuts help improve heart health and reduce inflammation in the body. The protein and fiber content can help regulate blood sugar levels and promote satiety. However, it's important to consume peanuts in moderation as they are high in calories. Also, people with nut allergies should avoid them.

Fat Content

As mentioned earlier, peanuts are high in fat. However, most of the fats in peanuts are healthy monounsaturated and polyunsaturated fats that can help keep your heart healthy. One serving of salted peanuts contains about 9 grams of fat, of which only 1.5 grams are saturated fats. To reduce the saturated fat content in peanuts, you can opt for unsalted or low-sodium peanuts. Also, avoid consuming large amounts of peanuts as they are high in calories and can lead to weight gain if consumed excessively. Overall, peanuts are a great source of healthy fats and can be consumed as part of a balanced diet.

Protein and Fiber

Peanuts are an excellent source of protein and fiber. One serving of salted peanuts contains 5 grams of protein and 2 grams of fiber. The protein in peanuts is important for building and maintaining muscles, while the fiber helps promote bowel regularity and satiety. Regular consumption of peanuts can help reduce the risk of chronic diseases like heart diseases, type 2 diabetes, and some forms of cancer. However, it's important to consume peanuts in moderation as they are high in calories. To add more fiber to your diet, you can opt for unroasted peanuts or add them to your salads, smoothies, or breakfast bowls.

Vitamins and Minerals

Peanuts are a good source of vitamins and minerals that are essential for your body. One serving of salted peanuts contains 15% of your daily recommended intake of magnesium and 10% of your daily recommended intake of potassium. These minerals are important for maintaining healthy bones, improving heart health, and reducing inflammation in the body. Peanuts are also a good source of vitamin E, which is a powerful antioxidant that can help protect your cells from damage. Incorporating peanuts into your diet can help increase your nutrient intake and improve your overall health.

Health Benefits

Regular consumption of peanuts can offer several health benefits. Here are some of the potential health benefits of peanuts: - Reducing the risk of heart diseases and stroke - Lowering the risk of type 2 diabetes - Improving gut health and bowel regularity - Promoting satiety and weight loss - Lowering inflammation in the body - Protecting against certain types of cancer However, more research is needed to confirm these health benefits. It's important to consume peanuts in moderation as they are high in calories and can lead to weight gain if consumed excessively.

Portion Control

Peanuts are a calorie-dense snack, which means they are high in calories for their size. To prevent overconsumption, it's important to practice portion control when snacking on peanuts. One serving of salted peanuts (1 oz. or 28 grams) contains 110 calories. You can measure out the appropriate serving size and put them in a small snack-sized container to avoid mindless snacking. Also, avoid buying large packages of peanuts as it can be tempting to consume them in large amounts. To avoid overconsumption, you can also opt for unsalted or low-sodium peanuts as they can be less addictive than their salted counterparts.

Snacking Ideas

Peanuts can be a versatile snack that can be consumed in many ways. Here are some snacking ideas to incorporate peanuts into your diet: - Mix peanuts with dried fruits like raisins or cranberries for a sweet and salty snack - Add peanuts to your salads or stir-fries for an extra crunch - Blend peanuts with banana and yogurt for a creamy and delicious smoothie - Use peanut butter as a dip for apples or carrots - Make your own trail mix with peanuts, almonds, and dark chocolate chips Try experimenting with different snack ideas to find the ones that suit your taste and preferences.

Allergen Information

Peanuts are one of the most common allergens that can cause severe allergic reactions in some people. If you are allergic to peanuts, it's important to avoid consuming them altogether. Additionally, some people may have a cross-reactive allergy to other nuts like tree nuts. If you have a nut allergy, speak with your doctor before consuming peanuts or other nut products. If you are serving peanuts to other people, make sure to label the food to alert others of potential allergens.

Storage Tips

To maintain the freshness of peanuts, it's important to store them properly. Here are some storage tips to keep in mind: - Store peanuts in an airtight container in a cool, dry place - Avoid exposure to sunlight or heat as it can cause the peanuts to go rancid - If you buy bulk peanuts, store them in the refrigerator or freezer to prevent spoilage If stored properly, peanuts can last for several months without going bad.

Alternative Nut Options

If you are allergic to peanuts, or simply looking for alternative nut options, here are some options to consider: - Almonds: rich in protein, fiber, and healthy fats - Cashews: rich in iron and zinc - Walnuts: rich in heart-healthy omega-3 fatty acids - Pistachios: rich in potassium and vitamin B6 - Hazelnuts: rich in vitamin E and folate Try incorporating a variety of nuts into your diet to reap their unique health benefits.