When it comes to peanuts, you have a choice: the selection of nuts on the shelves of large supermarkets can be enough to induce a state of decision paralysis. If you’re looking for peanuts that can be a regular snack as part of a healthy, balanced diet, you’re in luck. “Regular” dry-roasted peanuts and oil-roasted Spanish peanuts can work.
All about peanuts
According to the National Peanut Board, there are four main types of peanuts that you’ll likely find at your local supermarket. These are known as runner, Valencia, Virginia and Spanish peanuts.
In the United States, Spanish peanuts account for more than 80 percent of all peanuts grown; they are most often used in peanut butter, but they are also very commonly the peanuts labeled “dry roasted” in supermarkets.
Spanish peanuts are known for having a distinctive nutty flavor. Their naturally high oil content enhances flavor when roasting. They are commonly used to make peanut candies or confections, such as peanut brittle. Your local supermarket will likely sell oil-roasted Spanish peanuts, but you can also find them dry-roasted or raw.
Peanuts are considered a nutritious food, regardless of their variety. The American Heart Association recommends consuming them because they are rich in a variety of essential nutrients, including protein, dietary fiber, antioxidants, vitamins and minerals. They’re also a source of healthy monounsaturated and polyunsaturated fats, according to the Cleveland Clinic and the U.S. Department of Agriculture (USDA).
Peanuts are often grouped with tree nuts, but they are actually a legume. The American Heart Association and the Cleveland Clinic recommend regularly consuming 1-ounce (oz) servings of nuts and peanuts. One ounce is about 28 peanuts, according to the USDA. Eating 5 ounces or more of nuts and peanuts per week has been linked to a significantly lower risk of heart disease and death.
It’s important to incorporate a variety of different nuts into your diet. Certain nuts, like walnuts, contain higher levels of heart-healthy omega-3 fatty acids, according to the Mayo Clinic. Macadamia nuts, hazelnuts, almonds, pecans and peanuts are also considered beneficial for heart health.
Dry Roasted Peanuts vs Oil Roasted Spanish Peanuts
Peanuts are processed in different ways. Dry roasting indicates that no oil was added to cook them, while oil roasting means that peanut oil or another type of oil is added during the cooking process. Dry-roasted peanuts are generally the most common type found in supermarkets and elsewhere (roasted peanuts are commonly used), while the Spanish peanuts you’ll find are mostly roasted in oil.
Although dry-roasted peanuts and oil-roasted Spanish peanuts can fit into a healthy diet, they have minor differences.
According to the USDA, a 1-ounce serving of salted, dry-roasted peanuts will provide the following:
- 166 calories
- 14.1 grams (g) total fat
- 2.2 g of saturated fat
- 7.4 g of monounsaturated fat
- 2.8 g of polyunsaturated fat
- 0 milligrams (mg) of cholesterol
- 116 mg sodium
- 6 g total carbohydrates
- 6.9 g of protein
- 0.8 mg zinc
- 100 micrograms (mcg) of copper
- 4.1 mg niacin
- 0.1 mg of vitamin B6
- 27.5 mcg folate
Dry roasted peanuts are rich in minerals and vitamins. They provide about 26 percent of the daily value (DV) of niacin (vitamin B3), according to the National Institutes of Health (NIH), making dry-roasted peanuts an excellent source of the vitamin. They’re also a good source of copper, providing about 11% of the daily value, according to the NIH.
According to the USDA, a 1-ounce serving of salted, oil-roasted Spanish peanuts will provide the following:
- 160 calories
- 14g total fat
- 2 g of saturated fat
- 6.3 g of monounsaturated fat
- 4.8 g of polyunsaturated fat
- 0 mg cholesterol
- 123 mg sodium
- 4.9 g total carbohydrates
- 7.9 g of protein
- 0.6 mg of zinc
- 187 mcg of copper
- 4.2 mg niacin
- 0.1 mg of vitamin B6
- 35.7 mcg folate
Oil-roasted Spanish peanuts are similar to dry-roasted peanuts in mineral and vitamin content. There are very few differences nutritionally between the two types of peanuts. They also provide about 26 percent of the DV of niacin, the same amount as dry-roasted peanuts. They also provide you with about 21 percent of the daily value of copper (almost double the dry-roasted amount), making them an excellent source of both nutrients.
When it comes to choosing between dry-roasted peanuts or oil-roasted Spanish peanuts, your decision will likely come down to personal preference, as both types offer similar nutritional benefits.
Spanish peanuts are roasted in different types of oils, so check the ingredients and nutrition label to make sure the oil used is low in saturated fat and high in mono- and polyunsaturated fats. The American Heart Association recommends replacing saturated fats with unsaturated fats because unsaturated fats can lower “bad” cholesterol while providing the fats your body needs to function.
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