Are boiled peanuts keto friendly? – Calories, Nutrition and Keto Recipes
Are boiled peanuts Keto-Friendly?
Yes, boiled peanuts can be considered keto-friendly. The ketogenic diet is high in fats, moderate in proteins, and very low in carbohydrates. Boiled peanuts have a moderate amount of fats and a significant number of proteins. However, they also have some level of carbohydrates, mostly coming from dietary fiber which is not counted towards net carbs. Therefore, if you limit your intake, boiled peanuts can be included in a ketogenic diet.
Nutritional Facts About boiled peanuts
Boiled peanuts are packed with numerous nutrients including proteins, carbohydrates, dietary fiber, vitamins, and minerals. It’s rich in Vitamin E, a powerful antioxidant; vitamins B1, B2, B3, B5, B6 and B9. It also provides minerals like potassium, phosphorus, magnesium, calcium, and zinc. Most importantly, peanuts contain heart-healthy monounsaturated and polyunsaturated fats.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 378 kcal | 106 kcal |
| Carbs | 11 g | 3.1 g |
| Sugar | 0 g | 0 g |
| Protein | 16 g | 4.5 g |
| Fat | 31 g | 9 g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The weight of boiled peanuts can vary significantly depending on the size and variety of the peanuts. However, on average, a single boiled peanut (with shell) weighs around 2-3 grams. A common serving size of boiled peanuts is typically about one cup, or around 36 peanuts, which weighs approximately 180 grams.
Additional Information About boiled peanuts
Boiled peanuts are unique because the boiling process brings out different nutritional characteristics compared to raw or roasted peanuts. Specifically, the bioavailability of some nutrients can be enhanced in boiled peanuts. For example, researchers have found that boiled peanuts have an increased antioxidant capacity, possibly due to the release of bound antioxidants during the boiling process.
Other Foods To Match With
Boiled peanuts can be paired with a variety of foods. They can be used in salads, stir-fries, or stews for added protein and texture. In a keto diet, they can be paired with keto-friendly foods like avocados, eggs, lean meats, and low-carb vegetables. But remember, due to their carbohydrate content, the quantity should be controlled to maintain ketosis.
8 Famous Keto-Friendly Dishes To Try
1. Keto Boiled Peanut Salad
This delightful dish is not just pleasing to the palate but also keto-friendly. Boiled peanuts, tossed with cherry tomatoes, cucumber, and avocado, provides an excellent mix of textures. The peanuts supply healthy fats and protein, while the vegetables add fiber, keeping your net carbs low and in line with the keto diet guidelines.
2. Keto Boiled Peanut Stir-fry
This stir-fry dish making a great low carb base for adding boiled peanuts. Typically cooked with bell peppers, onions, and garlic, this flavorful stir-fry recipe is a tasty and nutritious keto-friendly meal. Add in a protein source like chicken or tofu for extra satiety.
3. Boiled Peanut Keto Soup
A warm, comforting bowl of this soup can make a lovely keto-friendly meal. Besides boiled peanuts, it contains healthy vegetables like spinach and kale. It’s packed with fiber and full of flavors from added spices. Nourishing and delicious, it’s a perfect meal on a low carb diet.
4. Spicy Keto-friendly Boiled Peanut Chutney
This spicy chutney adds a zesty kick to your keto meals. Take boiled peanuts, green chili peppers, and some garlic cloves, grind them together, and voila! A delicious and low carb sauce that can accompany any protein source, making it a fantastic choice for keto dieters.
5. Keto-friendly Boiled Peanut and Broccoli Salad
Tossed with blanched broccoli, this boiled peanut salad is crunchy, healthy, and wonderfully satisfying. The presence of fat-rich peanuts keeps you feeling full longer, aiding in weight loss, while broccoli adds essential vitamins and low-carb content to your keto diet.
6. Boiled Peanut Keto-friendly Veggie Bowl
This vibrant veggie bowl contains boiled peanuts, zucchini noodles, and roasted brussels sprouts, providing a fiber-rich and low-carb meal. The boiling process neutralizes the peanuts’ carbs, making them more keto-friendly. Dress it with avocado or olive oil to increase the dish’s healthy fat content.
7. Keto-friendly Boiled Peanut Avocado Toast
Substitute your traditional toast with a slice of keto bread and top it with mashed avocados and boiled peanuts. This recipe satisfies your crunchy cravings while keeping your carb content low. It’s a delightful, healthy fat-filled breakfast that keeps your fat metabolism running.
8. Boiled Peanut and Cauliflower Stir-Fry
This stir-fry recipe combines boiled peanuts with cauliflower for a wholesome keto meal. Cauliflower is a fantastic low-carb vegetable, and when cooked with the umami-infused boiled peanuts, makes a delicious and satisfying keto-friendly dish.
Frequently Asked Questions about boiled peanuts and Keto
1. Are boiled peanuts keto-friendly?
In moderation, boiled peanuts can be included in a keto diet. While they do contain certain amounts of carbs, the high fiber content reduces the net carbs making them fairly keto-friendly. It is, however, crucial to keep track of your portions to ensure that you don’t exceed your daily carb limit.
2. How many carbs are in boiled peanuts?
In a 100-gram serving of boiled peanuts, there are approximately 7 grams of net carbs (total carbs minus fiber). This means, if you’re adhering to a strict keto diet — typically limited to 20-25g of net carbs per day— you’ll need to limit your intake of boiled peanuts.
3. How can boiled peanuts fit into a keto-friendly meal?
Boiled peanuts can be enjoyed as a nutritious snack on their own since they are rich in healthy fats and fiber. You can also add them to salads or stir-fry dishes to add some crunch and flavor without a significant addition of carbohydrates. Again, portion control is critical.
4. Are the fats in boiled peanuts good for keto?
Absolutely. Boiled peanuts contain a significant amount of healthy fats, which can be beneficial for those on a keto diet. Fats are the primary energy source on keto, and the monounsaturated fats in peanuts have been associated with several health benefits, including improved heart health.
5. Are there any specific keto-friendly recipes that use boiled peanuts?
Keto salads or stir-fries can utilize boiled peanuts to add extra crunch and healthy fats. Another popular low-carb recipe is peanut soup, a comforting dish perfect to warm you up on colder days. Just remember, while boiled peanuts can complement your keto meals, keeping track of your overall daily carb intake is vital.
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