Are boiled peanuts good for protein?

November 26, 2025 •

2 min read

Did you know that peanuts are a legume, not a true nut, and are a valuable source of plant-based protein? But with so many preparation methods, the question remains: are boiled peanuts good for protein, and how do they compare nutritionally to their roasted counterparts?

Quick Summary

Boiled peanuts provide a substantial amount of bioavailable plant-based protein, along with fiber and healthy fats. This low-calorie snack is beneficial for muscle repair and weight management, with higher antioxidant levels compared to roasted peanuts.

Key Points

High-Quality Plant Protein: Boiled peanuts are an excellent source of bioavailable plant-based protein, supporting muscle repair and growth.
Nutrient-Dense Snack: They offer a nutritional boost of fiber, healthy fats, magnesium, and B vitamins, in addition to protein.
Antioxidant Power: The boiling process increases the antioxidant content, providing more free-radical-fighting compounds than roasted peanuts.
Weight Management Aid: The combination of protein and fiber promotes satiety, which helps control appetite and can assist with weight loss.
Healthier Preparation Method: Compared to oil-roasted or fried versions, boiled peanuts are generally lower in calories and fat (by wet weight).
Moderate Consumption: Be mindful of sodium content, especially with commercial products; moderation is key to a healthy diet.

The Nutritional Breakdown of Boiled Peanuts

Boiled peanuts are a nutritious snack containing protein, fiber, and healthy fats. A 100-gram serving offers approximately 13–15 grams of protein, contributing to muscle repair and immune function. They also provide essential minerals like magnesium, phosphorus, and potassium, along with B-complex vitamins. The boiling process enhances their antioxidant content, particularly resveratrol and isoflavones, which may help reduce inflammation and oxidative stress.

Protein Content: Boiled vs. Roasted Peanuts

Both boiled and roasted peanuts are good sources of protein. While 100 grams of roasted peanuts have more protein (about 25.8g) than 100 grams of boiled peanuts (about 13.5g) due to lower moisture content in roasted peanuts, the protein in boiled peanuts is still readily absorbed and used by the body. On a dry basis, the protein content is similar.

Beyond Protein: Key Health Benefits of Boiled Peanuts

Boiled peanuts offer additional health benefits, including:

Heart Health

The healthy fats and antioxidants like resveratrol in boiled peanuts can help manage cholesterol levels and support cardiovascular function.

Weight Management

The protein and fiber content in boiled peanuts can promote fullness, aiding in appetite control and weight management when consumed in moderation.

Digestive Health

Boiling makes peanuts softer and easier to digest, and their fiber content supports digestive regularity.

Blood Sugar Regulation

Peanuts have a low glycemic index, which, along with fiber and healthy fats, helps stabilize blood sugar levels.

Boiled Peanuts vs. Other Peanut Products


Feature	Boiled Peanuts	Roasted Peanuts	Peanut Butter
Protein (per 100g wet)	~13.5g	~25.8g	~25g
Calories (per 100g wet)	~318 kcal	~567 kcal	~588 kcal
Fat Content (per 100g wet)	~22g	High, often with added oil	High, often with added oils
Antioxidants	Significantly higher due to boiling	Lower than boiled	Variable depending on processing
Key Benefit	Lower calories/fat, higher antioxidants	More concentrated protein by weight	Convenient, but often has additives

Incorporating Boiled Peanuts into a High-Protein Diet

Boiled peanuts can be enjoyed as a simple snack, seasoned with salt or spices. They can also be added to salads or stir-fries for extra protein and texture. Blending them into a spread is another option, serving as a substitute for peanut butters with added sugars. Moderation is key, especially regarding salt content.

Conclusion: The Final Verdict on Boiled Peanuts for Protein

Boiled peanuts are indeed a good source of protein, offering a valuable plant-based option for muscle health and overall function. While their protein content per wet weight is lower than roasted peanuts due to moisture, they provide comparable protein on a dry basis and offer higher antioxidant levels. Boiled peanuts are a nutritious and versatile snack suitable for various diets, including those of athletes and vegetarians. For further information on how cooking methods impact peanut nutrition, you can consult this study.

Frequently Asked Questions

A 100-gram serving of boiled peanuts contains approximately 13-15 grams of protein, depending on the specific variety and preparation method.

Boiled peanuts are often lower in calories and fat (per wet weight) and contain higher levels of antioxidants compared to roasted peanuts. While roasted peanuts have more protein per gram due to less water, boiled peanuts offer a balanced and nutrient-rich profile.

Yes, their high content of protein and fiber helps increase feelings of fullness, which can aid in controlling appetite and managing weight effectively.

No, boiling does not destroy the protein. The lower protein content per unit of weight is simply due to the higher water content absorbed during the boiling process, not a loss of protein.

Yes, they provide a solid source of plant-based protein and amino acids to support muscle repair and recovery, making them popular among athletes and bodybuilders.

A moderate daily serving is about one cup, or 180 grams. It is important to be mindful of sodium intake, especially with salted versions, and to incorporate them into a balanced diet.

Beyond protein, boiled peanuts are rich in fiber, healthy fats, and essential minerals like magnesium, phosphorus, and potassium, plus B-complex vitamins, contributing to a wide range of health benefits.