Southern Boiled Peanuts (USA)
Southern Boiled Peanuts are a beloved snack from the American South, where raw peanuts are slow-simmered in salted water, often with spices like red pepper flakes or garlic, until they become soft and savory. Unlike roasted peanuts, boiling transforms their texture to be tender and almost bean-like, making them a unique culinary staple. They are commonly enjoyed at roadside stands, festivals, and as a casual comfort food across states like Georgia, South Carolina, and Alabama.
🍽️ Nutrition at a glance
Boiled peanuts are a plant-based source of protein and healthy fats, with a moderate amount of carbohydrates, and they provide key nutrients like folate, magnesium, and antioxidants. A typical one-cup serving contains roughly 250-300 calories, depending on added salt and spices.
Nutrition breakdown
| Calories | 316 kcal |
| Protein | 18 g |
| Carbs | 24 g |
| Fat | 18 g |
| Fiber | 8 g |
| Sugar | 2 g |
| Sodium | 950 mg |
| Potassium | 550 mg |
| Magnesium | 100 mg |
| Phosphorus | 240 mg |
| Iron | 3.5 mg |
| Niacin (B3) | 8 mg |
| Folate | 150 mcg |
| Manganese | 1.8 mg |
| Thiamin (B1) | 0.5 mg |
Per 1 cup (171 g) · estimated, varies by recipe
💡 What's interesting
Culturally, boiled peanuts are a quintessential example of Southern foodways, often passed down through family recipes and tied to agricultural traditions. Nutritionally, boiling peanuts actually increases their antioxidant levels compared to raw or roasted peanuts, making them a surprisingly nutrient-dense snack.
