Did you know that 1 oz of shelled peanuts (with salt, boiled, cooked) contains around 90 calories? Peanuts are a great source of nutrients and energy, making them a popular snack choice. In this article, we'll explore the nutritional value of shelled peanuts and their potential health benefits.

Shelled peanuts are not only delicious, but they're also packed with essential nutrients. Along with being high in plant-based protein, shelled peanuts are also rich in healthy fats, fiber, and several vitamins and minerals.

If you're looking to incorporate more nuts into your diet, shelled peanuts are an excellent choice. They're versatile, tasty, and can be enjoyed in a variety of ways.

The calorie count of shelled peanuts

As previously mentioned, 1 oz of shelled peanuts (with salt, boiled, cooked) contains approximately 90 calories. However, it's essential to note that portion size affects calorie intake. Eating too many peanuts can lead to weight gain, so it's crucial to consume them in moderation. If you're counting calories, measuring out your portion size can help you stay on track. Additionally, choosing unsalted peanuts or other nut varieties low in calories may be a better option for those trying to lose weight.

Protein content in shelled peanuts

Shelled peanuts are an excellent source of protein, especially for vegetarians and vegans. In fact, 1 oz of shelled peanuts (with salt, boiled, cooked) contains around 4 grams of plant-based protein. This protein is essential for building and repairing muscles, as well as maintaining healthy skin, hair, and nails. Additionally, peanuts contain all nine essential amino acids, making them a complete protein source.

Fat and carbohydrate content in shelled peanuts

Shelled peanuts are high in healthy fats, including monounsaturated and polyunsaturated fats. These fats can help to reduce cholesterol levels and lower the risk of heart disease. In terms of carbohydrates, shelled peanuts contain approximately 3 grams per oz. While this amount is relatively low, it's important to note that peanuts are not a carb-free snack. For those following a low-carb diet, it's essential to track peanut intake to avoid going over daily carb limits.

Vitamins and minerals found in shelled peanuts

Shelled peanuts are rich in several vitamins and minerals that are important for overall health. Some of the key nutrients found in peanuts include: - Vitamin E: an antioxidant that helps protect cells from damage - Magnesium: essential for bone health and energy production - Phosphorus: important for strong bones and teeth - Zinc: essential for immune function and wound healing - Niacin: helps regulate cholesterol levels and support healthy skin - Folate: important for DNA synthesis and cell growth

Benefits of eating shelled peanuts

Shelled peanuts offer several potential health benefits, including: - Reduced risk of heart disease: due to their high levels of healthy fats, shelled peanuts can help to reduce cholesterol levels and lower the risk of heart disease - Weight management: the protein and fiber found in peanuts can help to keep you feeling fuller for longer, potentially reducing overall caloric intake - Improved brain function: the nutrients found in peanuts, such as niacin and vitamin E, are essential for healthy brain function - Lowered inflammation: certain compounds found in shelled peanuts, such as resveratrol, have been shown to have anti-inflammatory effects.

Ways to incorporate shelled peanuts into your diet

There are countless ways to enjoy shelled peanuts as part of a healthy diet. Here are some ideas to get you started: - As a snack: simply grab a handful of shelled peanuts for a quick and easy snack - In a trail mix: mix shelled peanuts with other nuts, seeds, and dried fruit for a tasty and nutritious snack - In a salad: add shelled peanuts to your favorite salad for a protein and crunch boost - In a stir fry: shelled peanuts can add texture and flavor to stir-fried veggies or protein - In a smoothie: use peanut butter or crushed peanuts to thicken smoothies and add protein.

Potential risks of consuming shelled peanuts

While shelled peanuts are generally considered a healthy food choice, there are some potential risks to be aware of. These include: - Allergies: for those with peanut allergies, consuming shelled peanuts can lead to severe or life-threatening reactions. It's essential to avoid peanuts and peanut-containing products if you have a peanut allergy - Aflatoxin: peanuts can be contaminated with the toxin aflatoxin, which can have harmful effects on the body. To reduce your risk of exposure, choose high-quality peanuts from reputable sources - Weight gain: as with any food, eating too many shelled peanuts can lead to weight gain if consumed in excess.

How shelled peanuts compare to other nuts

Compared to other nut varieties, shelled peanuts offer a unique nutritional profile. Here's how peanuts stack up against other popular nut types: - Almonds: almonds are slightly lower in calories and higher in vitamin E than shelled peanuts. However, shelled peanuts contain more protein and fiber per serving - Cashews: cashews are lower in protein and higher in carbs than shelled peanuts. However, they're a good source of healthy fats and minerals like copper and manganese - Walnuts: walnuts are higher in healthy fats and lower in carbs than shelled peanuts. However, they're lower in protein and may be more expensive than shelled peanuts.

Peanut allergies and substitutes for shelled peanuts

For those with peanut allergies, shelled peanuts are not an option. However, there are several nut and seed varieties that make great substitutes, such as: - Almonds - Cashews - Sunflower seeds - Pumpkin seeds - Chia seeds

Storage guidelines for shelled peanuts

To ensure shelled peanuts stay fresh and tasty, it's important to store them properly. Here are some storage tips to keep in mind: - Store shelled peanuts in an airtight container at room temperature for up to three months - For longer storage, keep shelled peanuts in the fridge or freezer. They can last up to six months in the fridge or up to a year in the freezer - Avoid storing shelled peanuts in direct sunlight or in warm, humid areas - Discard any shelled peanuts that look moldy or have a rancid smell or taste.