Boiled Peanuts

Boiled peanuts are a popular snack made by simmering raw peanuts in their shells in salted water, often with added spices like garlic or chili. This humble dish is a staple in the Southern United States, particularly in states like Georgia and South Carolina, and is also enjoyed in various forms across parts of Asia and Africa.

🍳 View the full Boiled Peanuts recipe →

🍽️ Nutrition at a glance

Boiled peanuts are a good source of plant-based protein and fiber, with a moderate amount of healthy fats. A typical 1-cup serving (in shell) provides around 200-250 calories, making it a nutritious and satisfying snack.

Nutrition breakdown

Calories	286 kcal
Protein	13.5 g
Carbs	16.5 g
Fat	20 g
Fiber	8.5 g
Sugar	2.5 g
Sodium	450 mg
Potassium	600 mg
Magnesium	120 mg
Phosphorus	190 mg
Folate	120 µg
Niacin (B3)	5.5 mg
Manganese	1.2 mg
Iron	2.0 mg
Zinc	2.1 mg

Per 1 cup (145 g) · estimated, varies by recipe

💡 What's interesting

Unlike roasted peanuts, boiling softens the nut and increases its water content, resulting in a unique, tender texture. Nutritionally, boiling can help reduce some of the antinutrients found in raw peanuts, potentially making certain minerals more bioavailable.