Who doesn't know Mama's nut plate at special times of the year or the small tin of salted peanuts on the table for TV or game evenings. For years, peanuts have been a popular snack alongside popular calorie bombs such as chips and chocolate. But times have changed, you see more and more athletes who smash a handful of peanuts into their power muesli in between.
In this report we explain how healthy peanuts really are, how many calories peanuts have and whether there are alternatives to the long-established snacks.
the essentials in brief
- Peanuts are considered a must-have for a balanced diet and, with their 25 percent protein, offer an optimal source of protein. In addition, peanuts consist of important minerals and vitamins that are important for our body.
- Among the nuts, the peanut belongs to the superhero. Peanuts are very low in calories compared to other nuts and come in a wide variety of types and textures.
- Peanuts are not only ideal as snacks, they can also be used in various meals. Losing weight and peanuts with calories are not a contradiction in terms.
Peanuts and calories: what you should know
Peanuts are very popular, whether for cooking or as a snack between meals. There is a reason for this, as peanuts have many health benefits and top nutritional values. For example, the blood and cardiovascular system can be positively influenced by peanuts. Peanuts are therefore considered a healthy snack for athletes and have been part of the upscale fitness kitchen for many years.
For many of us, peanuts are probably a childhood memory, as a snack for the family TV evening, but times are changing because today, according to experts, peanuts are the new superfood and it is actually impossible to imagine a balanced diet without them.
Are Peanuts Healthy?
Peanuts consist of 25 percent protein and are therefore a very good source of protein and are among the nuts richest in protein.
Peanuts also have important nutrients such as phosphorus, iron, calcium, potassium and magnesium. What also makes peanuts particularly healthy are copper, biotin, magnesium, and vitamin E. (1)
Natural peanuts, they are considered a superfood, but are they really that healthy despite their calories? (Image Source: Pexels / pixabay)
Despite being very high in calories and fat, peanuts contain the aforementioned vitamins and minerals that make peanuts very healthy. The fat in peanuts is also very healthy as they are mostly mono- and poly-unsaturated fats. (2)
What are the health benefits of peanuts?
The biotin in the peanuts ensures stronger hair and nails and also has a positive effect on the metabolism and blood sugar levels . Vitamin E can also have a good effect on the hair and offers optimal cell protection. A third of the daily requirement of vitamin E is covered with 50 grams of peanuts.
An adequate supply of magnesium can protect against heart disease. As a trace element, copper is also important for heart health.
Since copper is often very low in a Western diet, peanuts can help offset this deficiency. The phosphorus contained in peanuts has a good influence on the maintenance of body tissues and growth. Along with calcium and iron, phosphorus contributes to strong bones and teeth.
Researchers have also discovered that peanuts, among other things, stimulate certain brain frequencies that are involved in information storage, perception and learning processes. (3)
Can you eat too many peanuts?
Nuts are an ideal part of a healthy and balanced diet. The recommended daily allowance of peanuts is 25 grams, which is about 33 peanuts. Despite their many good nutrients, peanuts are high in fat and can become a real calorie bomb if you eat too many of them. ()
We're talking about unsalted peanuts. However, you should also be a bit more cautious about salted peanuts, as too much salt can lead to high blood pressure. Furthermore, excessive nut consumption can also cause digestive problems due to the high fiber content. (4)
How many calories are in peanuts?
Peanuts are relatively low in calories compared to other types of nuts, at 567 kcal per 100 grams. (5)
How many calories do peanuts have compared to other nuts?
Below are the calories of peanuts compared to the calories of other nuts.
| nut variety | Calories per 100g |
|---|---|
| peanut | 567 |
| hazelnut | 644 |
| macadamia nut | 719 |
| almond | 619 |
| Chestnut, roasted | 184 |
| brazil nut | 697 |
| pecan | 729 |
| pilin nut | 704 |
| walnut | 696 |
As can be seen from the table, peanuts, at 567 calories, have very few calories compared to other nuts, apart from roasted chestnuts, which have 184 calories. (5)
In what form do peanuts have the fewest calories?
Peanuts come in a variety of forms, from coated or roasted to flips, mush, or oil. The table below lists the different forms of peanut foods with the calories per 100 grams.
| Groceries | Calories per 100g |
|---|---|
| Coated with peanuts | 530l |
| Roasted peanut | 578 |
| Roasted and salted peanuts | 568 |
| Peanut Brittle | 436 |
| peanut net | 561 |
| peanut butter | 597 |
| peanut flips | 529 |
| peanut butter | 578 |
| Salted peanut butter | 567 |
| peanut oil | 879 |
As can be seen from the table, peanut brittle has the fewest calories at 436 kcal per 100 grams, with peanut oil having the most calories per 100 grams at 879 kcal. (5)
Can you lose weight with peanuts?
Peanuts are very healthy, and studies have shown that peanuts can help reduce the risk of obesity and help maintain a healthy weight. (6)
In addition, peanuts quickly cause the feeling of satiety and thus contribute to taking in fewer calories overall. (7)
When eating peanuts, however, you should make sure that you don't just stuff them in your head without thinking, but instead include the peanuts in the main meals, as peanuts fill you up for a very long time. Peanuts can therefore help you lose weight, but you don't lose weight just by eating peanuts. (8th)
Can you cook low-calorie with peanuts?
Peanuts are already considered a superfood in celebrity kitchens. Easy recipes to cook with peanuts are widely available and taste very good. Low-calorie cooking with peanuts is also a great way to include super nuts in your diet, even if you're trying to lose weight.
A small introduction to cooking with peanuts is to use peanut oil for frying, which gives your meat or vegetables a subtle nutty taste. Furthermore, peanuts are ideal for sauces, this alternative is particularly popular in African and Oriental cooking styles. Wok vegetables or zucchini noodles in peanut sauce sounds appetizing.
What alternatives are there to peanuts?
Since peanuts contain very good nutrients and vitamins, they are generally considered to be very healthy. But if you eat more than the recommended daily ration, the healthy peanuts can quickly become calorie bombs. In the following, we briefly explain which alternatives you can fall back on.
- Soy Products: Soy products come in all forms and offer a good alternative to peanuts as they are considered a great source of protein.
- Seeds and kernels: Seeds and kernels are ideal for a small snack in between. They contain good vitamins and nutrients such as protein, zinc and iron.
- Dried fruits: Dried fruits are also good as a snack, they are not only healthy but also delicious.
- Hummus: The oriental dip made from chickpeas is a healthy alternative to peanut butter and also tastes great with vegetable sticks.
- Olives: Olives are considered a very good alternative for a healthy source of fat, they are rich in unsaturated fats and vitamins and thus support the brain.
- Coconut and tiger nut: Coconut products are very healthy and can be an alternative to oil, milk or as a grater in muesli a great alternative to peanuts. Tigernuts have many healthy nutrients and vitamins and have a positive effect on the heart and blood circulation, as well as on digestion. (8th)
Low-calorie peanut snacks can also be creative, like this delicious low-calorie peanut ice cream. (Image source: Pille-Riin Piske /unsplash)
As already described, there are many alternatives to peanuts, whether you have a nut allergy or are looking for an even healthier alternative to peanuts, you will definitely find what you are looking for.
Conclusion
With their nutrients and vitamins, peanuts are very healthy and a must-have for a balanced diet. You should definitely embed peanuts in your diet, as they even help you prevent many diseases.
Compared to other nuts, peanuts have fewer calories, but are well over 500 calories per 100 grams. You should therefore observe the recommended daily allowance of peanuts, otherwise peanuts can become real calorie bombs.
You can even lose weight with peanuts, as they are very filling and are also excellent for cooking. If you are allergic to nuts or just don't like peanuts, there are many alternatives.
References
- Tomer OT. Nutritional chemistry of the peanut (Arachis hypogaea). Crit Rev Food Sci Nutr. 2018;58(17):3042-3053. doi: 10.1080/10408398.2017.1339015. Epub 2017 Oct 11. PMID: 28662347. Source
- fitforfun: Peanuts: calorie bomb or healthy snack, Judith Kerstgens, September 17, 2018 Source
- eatsmarter: 6 reasons: That's why peanuts are healthy, Lara Schümann, May 14th, 2020 Source
- de Souza RGM et al.: Nuts and Human Health Outcomes: A Systematic Review. (Nutrients. 2017) doi:10.3390/nu9121311) Source
- Google Books: The calorie nutritional dictionary, Sven-David Müller, Katrin Raschke, 2004 Source
- Moreno JP, Johnston CA, El-Mubasher AA, Papaioannou MA, Tyler C, Gee M, Foreyt JP. Peanut consumption in adolescents is associated with improved weight status. Nutr Res. 2013 Jul;33(7):552-6. doi: 10.1016/j.nutres.2013.05.005. Epub 2013 Jun 15. PMID: 23827129. Source
- Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. PMID: 15797686. Source
- Doctor: You can lose weight with peanuts, 01/25/2018 Source
- Expecto: Nut Allergy: Six Healthy Alternatives to Nuts, Janet Gießl Source
