This article is approved by » Esther Howard (Nutritionist)
When it comes to snacking, honey-roasted peanuts strike the perfect balance between sweet and savory.
These crunchy little morsels are a delightful treat that can satisfy your cravings while providing essential nutrients. But are honey-roasted peanuts good for you?
Let’s dive into the world of honey-roasted peanuts and explore their nutritional profile, health benefits, and how they fit into a balanced diet.
Victoria Taylor, Senior Dietitian at the BHF, says:
Yes, peanuts are as good as other nuts. What’s different about peanuts is that they grow under the ground, not on trees like other nuts. They come from the same family as peas and beans, so are technically legumes. They are similar to tree nuts from a nutrition perspective and higher in fat than other legumes.
Are Honey-Roasted Peanuts Good for You?
Honey-roasted peanuts can be a part of a healthy diet, but moderation is key. While they offer healthy fats, the roasting process can add excess salt, potentially impacting blood pressure.
Opting for unsalted or lightly toasted peanuts maximizes the benefits of peanuts like protein and fiber.
If you enjoy the sweet flavor, enjoy honey-roasted peanuts sparingly as a treat, and consult a healthcare professional for personalized dietary advice.
Nutrition Facts of Honey Roasted Peanuts
Before we delve deeper, let’s take a look at the nutritional breakdown of honey-roasted peanuts:
- Calories: A one-ounce (28.4g) serving of honey-roasted peanuts contains approximately 162 calories.
- Fat: These nuts are rich in healthy fats, with about 12.8 grams of fat per serving.
- Sodium: You’ll find 99mg of sodium in that same ounce.
- Carbohydrates: Honey-roasted peanuts provide 8.5 grams of carbs.
- Fiber: There are about 2 grams of dietary fibre.
- Sugars: Approximately 4.6 grams of sugar (mostly added sugar).
- Protein: Just under 6 grams of plant-based protein.
Health Benefits of Honey-Roasted Peanuts
Plant-Based Protein
Honey-roasted peanuts, like plain peanuts, are a great source of plant-based protein.
Whether you’re following a vegan or vegetarian diet, incorporating legumes like peanuts can help meet your protein needs.
Protein is essential for muscle repair, immune function, and overall health.
Vitamins and Minerals
Peanuts pack a punch when it comes to vitamins and minerals:
- Niacin (Vitamin B3): About 25% of your daily niacin requirement comes from peanuts. Niacin plays a crucial role in energy production and maintaining healthy skin.
- Manganese: This trace mineral supports bone health and antioxidant defence.
- Vitamin E: An antioxidant that protects your cells from oxidative damage.
- Copper: Necessary for iron absorption and overall immune function.
- Magnesium: Vital for muscle function and maintaining a healthy heartbeat.
- Vitamin B6: Supports brain health and helps produce neurotransmitters.
- Iron: Essential for oxygen transport in the blood.
Improved Satiety
The combination of protein and fibre in honey-roasted peanuts enhances satiety. Feeling satisfied after a snack can prevent overeating and promote healthy eating habits.
Are There Downsides of Honey-Roasted Peanuts?
While honey-roasted peanuts offer numerous benefits, we must consider a couple of caveats:
- Added Sugar: The sweet honey coating contributes to the sugar content. Moderation is key, especially if you’re watching your sugar intake.
- Sodium: The sodium content may be higher due to the roasting process. If you’re sensitive to sodium, be mindful of portion sizes.
Are Honey Roasted Peanuts Healthy?
Honey-roasted peanuts are okay, but not the healthiest. They have some good stuff from regular peanuts, like protein and fiber, but also added sugar and sometimes salt.
Eat them in small portions if you enjoy them, but plain roasted peanuts are better for you.
Are Honey-Roasted Peanuts Good for Weight Loss?
Honey-roasted peanuts are okay for weight loss, but not ideal. They have some filling protein and fiber but also added sugar. Stick to plain roasted peanuts for a healthier weight-loss choice.
Make Healthy Honey-Roasted Peanuts
So, are honey-roasted peanuts a complete no-go? Not necessarily! The key is moderation. Here are some tips to enjoy them guilt-free:
- Portion Patrol: Stick to a small serving size, ideally around 1 ounce (about 30 peanuts). A small bag or a single-serving pack can help you avoid overindulging.
- DIY Delight: Make your honey-roasted peanuts at home! This allows you to control the amount of added sugar and sodium. Use raw honey and a light sprinkle of sea salt for a healthier twist.
- Pair Perfectly: Enjoy honey-roasted peanuts with other healthy snacks like fruits or yogurt to balance the sweetness and add fiber and vitamins.
- Unsalted Alternatives: Look for unsalted honey-roasted peanuts to limit your sodium intake.
Honey Roasted Peanuts vs. Dry Roasted Peanuts
So, how do honey-roasted peanuts stack up against their plain, dry-roasted counterparts? Here’s a quick comparison:
- Nutrition: Dry roasted peanuts win hands down when it comes to pure, unadulterated peanut nutrition. They lack the added sugar and sodium found in honey-roasted peanuts.
- Taste: This is a subjective battle. Honey-roasted peanuts offer a delicious sweet and salty combination, while dry-roasted peanuts have a more subtle, nutty flavor.
- Health: For a generally healthier option, dry-roasted peanuts are the clear winner. However, honey-roasted peanuts can still be enjoyed in moderation.
Exploring Healthier Peanut Options
If you’re looking for a healthier peanut option, here are some alternatives:
- Dry Roasted Peanuts: These are simply roasted without any added oils, sugars, or salt. They offer the pure taste and benefits of peanuts.
- Boiled Peanuts: A traditional Southern favorite, boiled peanuts are a low-calorie, low-fat way to enjoy peanuts.
- Peanut Butter: Opt for natural peanut butter with no added sugar or hydrogenated fats for a protein and healthy fat boost. Spread it on whole-wheat bread or apple slices for a delicious and nutritious snack.
In Conclusion
Honey-roasted peanuts are a delightful indulgence that can be part of a balanced diet. Enjoy them in moderation, savoring their unique blend of flavors.
Whether you’re snacking on the go or adding them to your favorite recipes, these little gems offer both taste and nutrition.
So go ahead, grab a handful of honey-roasted peanuts, and relish the goodness they bring!
References & Resources
- https://www.healthifyme.com/blog/honey-roasted-peanuts/
- https://www.healthline.com/nutrition/peanuts-for-weight-loss
- https://foodinsight.org/what-is-honey/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/are-peanuts-good-for-you