Despite the bad reputation dietary fat gets, your body needs fat for the absorption of vitamins and in other roles. High-fat foods such as roasted peanuts can be quite healthy for you. Roasted peanuts are a convenient unprocessed snack that is rich in calories and a variety of other nutrients.
Roasted peanuts are calorie-dense, as a 1 oz. serving of dry-roasted peanuts contains 166 calories. This amount is more than 8 percent of the daily recommended intake of 2,000 calories. High-calorie foods can be useful for gaining weight and can also be useful for athletes; just 1 oz. of dry-roasted peanuts provides enough calories to fuel 45 minutes of weightlifting.
Roasted peanuts are calorie-dense because they are high in fat. Each 1 oz. serving of roasted peanuts provides 14 g of fat. Consuming dietary fat is important because it helps your body absorb vitamins, provides energy for endurance workouts and is crucial for growth, brain development and blood clotting.
While roasted peanuts are high in total fat, they are very low in saturated fat. Each 1 oz. serving of roasted peanuts provides just 2 g of saturated fat. It's important to limit saturated fat intake because this type of fat can promote an increased risk of cardiovascular disease. The American Heart Association recommends limiting daily saturated fat intake to 16 g or fewer each day.
While rich in fat, roasted peanuts are low in carbohydrates. Each 1 oz. serving of the nuts contains 6 g of carbohydrates. Of these carbohydrates, 2 g come from dietary fiber, a type of carbohydrate that promotes feelings of fullness, aids in digestion and can help stabilize blood sugar levels.
Roasted peanuts are somewhat low in protein, with just 6 g in each 1 oz. serving. This amount is the same amount as one egg provides, although a serving of peanuts provides more than twice the amount of calories in an egg.
Vitamins and Minerals
Roasted peanuts are a rich source of several minerals, including potassium, magnesium and phosphorus. Roasted peanuts also offer folate and choline, two types of B vitamins.
- USDA National Nutrient Database: Peanuts, All Types, Dry-Roasted, without Salt
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- MedlinePlus Medical Encyclopedia; Dietary Fats Explained; October 2010
- American Heart Association; Knowing Your Fats; September 2010
- Mayo Clinic; Dietary Fiber: Essential For a Healthy Diet; November 2009
- LIVESTRONG.COM MyPlate: Calories in Egg