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Salted Peanuts

Salted Peanuts — Nutrients, Health Benefits, and Shopping Tips

Salted peanuts photo

Listonic Team

September 6, 2024

A popular snack, salted peanuts are tasty but should be consumed in moderation due to their high sodium content. Learn how to select high-quality peanuts, understand their nutritional benefits and risks, and get tips on storing them to maintain freshness.

Salted peanuts nutrients

Check the detailed nutritional values of salted peanuts, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 567 kcal

Nutrients per: 100 g% Daily Value*
Carbs16 g5.82%
Fiber9 g32.14%
Sugars5 g10%
Glycemic Index14 -
Protein26 g52%
Sodium230 mg10%
Total Fat49 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.

Among other things, here's what makes salted peanuts stand out:

26 g

💪 High Protein Content

9 g

🥔 Good Fiber Content

Salted peanuts facts & tips

🛒
Choose salted peanuts that are roasted and lightly salted. They're a satisfying, protein-rich snack.
📦
Store salted peanuts in an airtight container in a cool, dry place. For longer storage, refrigerate or freeze them to prevent them from becoming rancid, and use within six months to a year.

Health benefits

Explore how salted peanuts, enjoyed as a snack, can provide a crunchy treat with a dose of protein and flavor.
  • 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

Be mindful of the concerns associated with salted peanuts.
  • 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.
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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 choose salted peanuts

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.

✅ Extra Tip

For a fresher taste, consider storing salted peanuts in the refrigerator or freezer, especially in warmer climates; this helps preserve their crunch and prevents them from going rancid.

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.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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