Peanuts, boiled
Common food
Photo: Wikipedia
Boiled peanuts are a savory, soft-textured Southern U.S. snack where raw peanuts are simmered in salted water until they become tender and slightly starchy, resembling the texture of a cooked bean. Their flavor is earthy and subtly sweet, with a mild nuttiness that differs significantly from roasted peanuts. They are a surprisingly high-fiber, plant-based protein source, offering a substantial 8.8g of fiber per 100g.
Calorie split: 16% protein · 25% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love boiled peanuts for their unique, soft, and almost meaty texture that is utterly addictive. They are a beloved cultural staple in the American South, often enjoyed at roadside stands, family gatherings, and as a communal snack that brings people together.
⚠️ Watch-outs & how to enjoy it better
The primary concern is their high sodium content from the brine, which can be problematic for those monitoring blood pressure. As a common allergen, peanuts pose a severe risk for individuals with allergies; for others, portion control is key due to their calorie density. To mitigate sodium, look for low-salt recipes or rinse them lightly before eating.
Key benefits
- Excellent source of plant-based protein (13.5g per 100g)
- High in dietary fiber (8.8g per 100g), aiding digestion
- Rich in monounsaturated fats, which support heart health
- Contains important minerals like magnesium and potassium
- Lower in calories than roasted peanuts due to water content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of boiling peanuts is believed to have originated in Africa and was brought to the American South by enslaved Africans, making it a dish with deep historical roots.
Full nutrition (USDA data · scales with serving)
| Water | 41.8 g |
| Energy | 318 kcal |
| Protein | 13.5 g |
| Total lipid (fat) | 22.0 g |
| Carbohydrate, by difference | 21.3 g |
| Fiber, total dietary | 8.8 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 102 mg |
| Phosphorus, P | 198 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 751 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.50 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.06 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 75.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 75.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 32.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 4.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 10.9 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 10.6 g |
| MUFA 20:1 | 0.30 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.0 g |
| PUFA 18:2 | 7.0 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, popcorn, caramel-coated, without peanuts — USDA does not publish this profile for Peanuts.
| Tryptophan | 0.04 g |
| Threonine | 0.15 g |
| Isoleucine | 0.16 g |
| Leucine | 0.28 g |
| Lysine | 0.28 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.11 g |
| Valine | 0.18 g |
| Arginine | 0.23 g |
| Histidine | 0.11 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.66 g |
| Glycine | 0.22 g |
| Proline | 0.17 g |
| Serine | 0.16 g |
FAQ
Are boiled peanuts healthier than roasted peanuts?
Boiled peanuts can be slightly lower in calories and higher in certain antioxidants compared to roasted peanuts, but they are still calorie-dense and high in fat.
How do I make boiled peanuts at home?
Simmer raw, in-shell peanuts in salted water for 4-8 hours until tender. The longer they cook, the softer they become.
Can I eat boiled peanuts if I have a peanut allergy?
No. Boiled peanuts are still peanuts and can cause severe allergic reactions. They should be avoided entirely.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.18 kcal/g · 17% calories from protein · 8.8 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.