Let's be honest—who doesn't love peanuts? Whether you're munching them roasted, tossing them into a salad, or enjoying them as peanut butter on toast, these tiny legumes are a snacking superstar. But peanuts aren't just about crunch and flavour—they're a nutritional powerhouse hiding in plain sight.
So, let's Rewynd a bit and crack open the real story behind peanut nutrition. Spoiler alert: They're way more than just a tasty treat!
The Nutritional Breakdown of Peanuts (Per 1 Ounce / ~28g)
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Calories: 161 kcal: Think of this as the energy you can use! Peanuts are nutrient-dense, giving you more nutrition per calorie than many other snacks.
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Protein: 7.3g: A handful of peanuts delivers a solid dose of plant-based protein—great for muscle repair, energy, and keeping hunger at bay.
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Carbohydrates: 4.6g: Low in carbs, peanuts are perfect for those watching their sugar intake. Plus, they have a low glycemic index- around 14, so no sugar spikes here! (Foods with a GI of 55 or lower are considered low GI)
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Healthy Fats: 14g: Don't fear this fat—over 80% is heart-healthy unsaturated fat, which supports brain function and lowers bad cholesterol.
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Fiber: 2.4g: Good digestion? Peanuts. Peanuts offer a decent fibre boost, helping you stay fuller for longer and keep your gut happy.
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Sodium: 5mg: Naturally low in sodium unless heavily salted. So, they're a wise choice even if you're watching your salt intake.
Handful of Roasted Peanuts Calories: How Much Are You Really Eating?
How many calories are in that casual snack? A Rewynd's handful of roasted peanuts (around ~28g or 1 ounce) contains approximately 192 kcal, 6.3g of Protein, 6.3g of Carbohydrates, 15.6g of Healthy Fat, 1.5g of fibre, and 144mg of Sodium. It's ideal for quick, tasty, nutritious bites.
Pro Tip from Rewynd: Portion control is key. Our flavoured roasted peanuts are perfectly packed, so you get taste, crunch, and nutrition—all in a balanced amount.
Why Your Body Loves Peanuts
Peanuts aren't just fuel—they're functional food. That means they work harder for your health:
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Heart Hero: Thanks to those healthy fats, peanuts help reduce the risk of heart disease.
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Weight Management: High in protein and fiber, they keep you satisfied, making you less likely to reach for unhealthy snacks.
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Energy Booster: The perfect mix of protein, fat, and a little carb = long-lasting energy without the crash.
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Rich in Antioxidants: Yep, just like berries! Peanuts contain bioactives that fight inflammation and support overall health.
Roasted vs Raw Peanuts: Why the Difference in Nutrition?
Let's clear this up. Both roasted and raw peanuts are nutritious
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Roasted peanuts have less water content, making them crunchier and slightly higher in calories by weight.
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The roasting process can enhance flavour and improve digestibility.
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However, excessive roasting at high temperatures can reduce some heat-sensitive nutrients (but not enough to worry about if you're snacking in moderation).
In simple terms? If you love that roasted crunch, like we do at Rewynd, you're getting plenty of goodness.
Final Crunch
Peanuts prove that great things come in small (and crunchy) packages. Whether you're a fitness enthusiast looking for clean energy or just someone who enjoys guilt-free snacking, peanuts are your go-to.
And if you're looking to level up your peanut game? Check out Rewynd's Roasted Peanut Collection—from classic salted to bold masala flavours, we've covered your snack cravings with a healthy twist.
So, next time hunger strikes, skip the junk and grab a handful of smart snacking. Your body—and your taste buds—will thank you.
Explore Rewynd's Peanut Range Now and snack the smarter way!
