Boiled Peanuts Protein Content per 100g
Discover the protein power of boiled peanuts! Learn the exact protein content per 100g and explore why this healthy snack is a nutritious choice for boosting your daily intake and overall well-being.
Written by Dr. J T Hema Pratima
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 28th Jul, 2025
When it comes to healthy snacking, boiled peanuts are a delicious and nutritious option that often goes unnoticed. Not only are they tasty, but they also pack a good amount of protein, making them a great choice for those looking to boost their protein intake in a natural way.
If you're curious about how much protein boiled peanuts contain and how they can benefit your health, this article will guide you through everything you need to know—from their nutritional value to simple ways to include them in your diet.
How Much Protein Do Boiled Peanuts Have?
Boiled peanuts are a rich source of plantbased protein. On average, 100 grams of boiled peanuts contain about 13-15 grams of protein, depending on the variety and preparation method. This makes them an excellent protein source, especially for vegetarians, vegans, or anyone looking for a healthy snack.
Compared to roasted peanuts, boiled peanuts retain more moisture, making them softer and easier to digest while still providing a good protein boost.
Why Is Protein Important for Your Health?
Protein is an essential nutrient that plays several key roles in the body, including:
Muscle repair and growth – Helps in recovery after exercise and maintains muscle mass.
Strong immunity – Supports the production of antibodies to fight infections.
Healthy skin, hair, and nails – Provides the building blocks for keratin and collagen.
Energy source – Helps keep you full and energized throughout the day.
Since our bodies can't store protein like fats or carbs, it's important to consume enough protein daily through food sources like boiled peanuts.
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Other Health Benefits of Boiled Peanuts
Apart from being a good protein source, boiled peanuts offer several other health benefits:
1. Rich in Antioxidants
Boiling peanuts increases their antioxidant content, particularly resveratrol, which helps fight inflammation and supports heart health.
2. Good for Digestion
The boiling process makes peanuts softer, which can be easier on digestion compared to dry roasted peanuts. They also contain dietary fiber, which promotes gut health.
3. Heart Healthy Fats
Peanuts contain monounsaturated and polyunsaturated fats, which help lower bad cholesterol (LDL) and support cardiovascular health.
4. Low Glycemic Index
Boiled peanuts release sugar slowly into the bloodstream, making them a good snack option for people with diabetes or those managing blood sugar levels.
How to Include Boiled Peanuts in Your Diet?
Boiled peanuts can be enjoyed in many ways:
As a snack – Simply boil peanuts with salt and enjoy them warm or chilled.
In salads – Add them for extra crunch and protein.
In soups and stews – Enhance flavor and nutrition.
As a spread – Blend boiled peanuts into a creamy, protein-rich paste.
Who Should Be Cautious with Boiled Peanuts?
While boiled peanuts are healthy for most people, some individuals should consume them in moderation:
People with peanut allergies – Peanuts are a common allergen and should be avoided if allergic.
Those with kidney issues – Peanuts contain oxalates, which may contribute to kidney stones in susceptible individuals.
People watching sodium intake – If boiled in salty water, they can be high in sodium. Opt for lowsalt versions if needed.
Final Thoughts
Boiled peanuts are a simple, affordable, and protein-rich snack that can benefit your overall health. With about 13-15 grams of protein per 100 grams, they make a great addition to a balanced diet. Whether you're looking to build muscle, improve digestion, or just enjoy a tasty snack, boiled peanuts are a smart choice.
If you have specific dietary concerns or health conditions, it’s always a good idea to consult a nutritionist or doctor to ensure boiled peanuts fit well into your diet.
You can book a consultation with a nutrition expert on Apollo 24|7 to get guidance tailored to your health needs. Stay healthy and snack smart!
Consult a Top Nutritionist
Consult a Top Nutritionist
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