Southern Boiled Peanuts
Southern boiled peanuts are a beloved snack made by boiling raw, unshelled peanuts in salted water, often with spices like red pepper, garlic, or ham hocks for hours until they become soft and flavorful. This dish is a staple of the American South, particularly in states like Georgia, South Carolina, and Florida, where it's enjoyed at roadside stands, festivals, and family gatherings.
🍽️ Nutrition at a glance
Boiled peanuts are a good source of plant-based protein and healthy fats, with a relatively low carbohydrate content compared to other snacks. A typical one-cup serving provides around 280-350 calories, along with fiber, folate, and minerals like magnesium and potassium.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 24 g |
| Fat | 16 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Potassium | 500 mg |
| Magnesium | 120 mg |
| Phosphorus | 180 mg |
| Iron | 2.5 mg |
| Niacin (B3) | 5 mg |
| Folate | 110 mcg |
| Manganese | 1.2 mg |
| Zinc | 1.8 mg |
Per 1 cup (145 g) · estimated, varies by recipe
💡 What's interesting
Culturally, boiled peanuts are often called the 'caviar of the South' and reflect a tradition of making humble ingredients into communal comfort food. Nutritionally, boiling peanuts increases their antioxidant content and makes nutrients more bioavailable compared to raw peanuts, while the soft texture makes them easier to digest.
