Are Roasted Peanuts Healthy?
You can find roasted peanuts almost anywhere -- convenience stores, the grocery isle, even at a local baseball game! Roasted peanuts have good nutritional value, with vitamins, minerals, essential fatty acids and protein. Eat peanuts to get the nutrients you need for a healthy diet.
Calories and Fat
A 1-ounce serving of roasted peanuts contains 166 calories, which makes this nut a healthy choice for snacking. While your nutritional needs may vary, Michele Turcotte, M.D., RD/LDN, reports that 100 to 200 calories is a good size for a snack. One portion of roasted peanuts provides 14 grams of fat, which may seem like quite a large amount until you consider that most of its fat is healthful unsaturated fat, which is linked to a lower risk of heart disease.
Omega-6 Fatty Acids
One serving of roasted peanuts provides 4.4 grams of omega-6 fatty acids. This group of essential fatty acids keep your brain functioning efficiently and influence your body’s growth, bone health, as well as the function of your reproductive system.
Carbohydrates and Protein
Roasted peanuts contain 6.1 grams of carbohydrates and 6.7 grams of protein per serving. Your body converts both these nutrients into energy. Carbs are useful for brain function. Protein helps encourage a healthy immune system and promotes tissue growth. Peanuts' protein contains only some of the amino acids you need to function, so your should pair them with other foods -- such as a bowl of oatmeal -- to satisfy your body's protein needs.
Eat a serving of roasted peanuts to introduce a good source of manganese into your diet. Manganese is a mineral useful for bone health that also helps your body metabolize fat and carbohydrates. One serving provides 29 percent of the daily recommended intake.
A serving of roasted peanuts has 19 percent of the niacin you require each day. Also known as vitamin B-3, niacin impacts the circulation of your blood and keeps your central nervous system healthy. If you consume large quantities of alcohol, eating peanuts can help you keep your niacin levels high.
Other Vitamins and Minerals
Roasted peanuts contain 12 percent of the magnesium you need daily and 10 percent of the vitamin E, folate and phosphorus required. Additionally, a serving of roasted peanuts provides 9 percent or less of the daily recommended intake of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, potassium, zinc, copper and selenium. Collectively, these nutrients support your cellular metabolism and help your cells make fuel they need to function.
- USDA National Nutrient Database: Peanuts, All Types, Dry-Roasted, Without Salt
- The Diet Channel:; Calories: What's An Ideal Daily Intake?
- University of Maryland Medical Center; Omega-6 Fatty Acids; June 2009
- McKinley Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- University of Maryland Medical Center; Manganese; June 2009
- peanuts image by William Berry from Fotolia.com