How Many Calories in 10 Peanuts? Nutrition Facts, Health Benefits

How Many Calories Are in 10 Peanuts?

Peanuts are a nutritious and satisfying snack, but you may be wondering just how many calories are in a small handful. If you're watching your calorie intake, it's important to understand the calorie content of the foods you eat so you can make informed choices.

Let's take a close look at the calories in 10 peanuts and what that means for your diet and health.

Calories in 10 Peanuts

A serving of about 10 peanuts contains approximately 93 calories. This is based on peanuts in their shell, with no added oils or seasonings. Here is a more detailed breakdown:

• 10 peanuts (28g) = 93 calories
• 100g of peanuts in shell = 334 calories

As you can see, just 10 nuts packs nearly 100 calories. While peanuts and most nuts are high in healthy fats, protein, and fiber, they are still fairly high in calories by weight.

Nutrition Facts for 10 Peanuts

In addition to calories, peanuts contain a wealth of important vitamins, minerals, and other nutrients. Here are some of the main nutritional highlights in 10 typical peanuts:

• Protein: 4g
• Fat: 8g (mostly healthy monounsaturated and polyunsaturated fats)
• Fiber: 1g
• Magnesium: 16% DV
• Phosphorous: 7% DV
• Manganese: 12% DV
• Copper: 11% DV
• Vitamin E: 21% DV
• Folate: 6% DV

Peanuts provide niacin, iron, zinc, potassium, and B vitamins as well. As you can see, peanuts offer much more than just calories and fat. They provide a powerhouse of important nutrients.

Benefits of Peanuts

Thanks to their stellar nutritional profile, peanuts and peanut butter offer some great health perks. Here are some of the top benefits of eating peanuts:

• May improve heart health markers like cholesterol and triglycerides
• Provide plant-based protein for energy and satiety
• High in antioxidant compounds that help fight free radical damage
• Contain genistein, which provides anti-cancer effects
• Good source of bone-building magnesium and phosphorous
• May reduce risk of gallstones
• Associated with lower risk of death from numerous diseases

Peanuts even contain some probiotic compounds that promote the growth of healthy gut bacteria. Eating a small serving daily may provide anti-aging, disease-fighting, and gut health benefits.

Are Peanuts Fattening?

With about 100 calories in just 10 nuts, it's understandable to wonder if peanuts are fattening. Peanuts and other nuts tend to be high in fat and calories for their weight. However, the fat in peanuts is mostly the heart-healthy unsaturated type.

What's more, research shows that people who eat nuts regularly are less likely to gain weight and tend to be slimmer than people who avoid nuts. How can this be? There are a few reasons why nuts like peanuts may help control appetite and weight:

• Protein and fiber provide satiety, curbing hunger
• Hard texture and chewing time helps satisfy cravings
• High unsaturated fat content increases metabolic rate
• Requires lots of energy for the body to digest
• Nutrients may help regulate appetite hormones

So despite being high in fat and calories, peanuts and other nuts are not inherently fattening. In fact, they can be included as part of a healthy weight loss diet when eaten in moderation.

Healthiest Ways to Eat Peanuts

To get the most nutrition and health benefits from peanuts, enjoy them in their most natural form. Here are some of the healthiest ways to eat peanuts:

• Eat raw peanuts in the shell as a snack
• Add shelled peanuts to a vegetable or grain salad
• Make homemade peanut butter
• Whirl peanuts into smoothies
• Use peanut butter as a healthy sandwich spread
• Make peanut sauce for stir fries or noodles
• Toss roasted peanuts onto oatmeal or yogurt

You can also find peanuts and peanut flour used in some energy bars, trail mixes, and other snacks. For the most benefits, opt for all-natural peanut products without excessive added oils, sugar, or salt.

Potential Peanut Health Risks

Peanuts are very healthy for most people. However, there are some potential downsides to consider as well:

• Allergies: Peanuts are among the most common food allergy triggers and can cause severe, life-threatening reactions in those allergic.
• Aflatoxins: Peanuts may be contaminated with aflatoxins, carcinogenic compounds produced by molds.
• Pesticides: Conventionally grown peanuts tend to be high in pesticide residues.
• Acrylamide: Roasting peanuts at high temps may produce acrylamide, a potential carcinogen.
• Weight gain: Eating too many peanuts can lead to excess calorie intake and weight gain.

Those with peanut allergy should avoid peanuts entirely. For everyone else, sticking with organic, low-toxin varieties in moderation is best.

Are Peanuts Good for Weight Loss?

Can eating peanuts help you lose weight? As mentioned earlier, research suggests peanuts and other nuts can support a healthy weight when eaten mindfully.

Here are some of the ways that peanuts may contribute to weight loss:

• Provide satiety to reduce overall calories
• Provide plant-based protein to preserve lean muscle
• Boost fat burning due to nut fat content
• Stabilize blood sugar to prevent energy crashes
• Curb cravings for sweets or salty snacks

Just be sure to watch your portions. Aim for about 1 ounce or a small handful per day. This provides all the benefits without excessive calories. And always pair peanuts with other whole foods like fruits, veggies, and lean proteins for balanced nutrition.

Healthy Ways to Enjoy Peanuts on a Diet

Here are some healthy ways to incorporate peanuts and peanut butter into a weight loss diet:

• Spread peanut butter on apple slices
• Top oatmeal or yogurt with chopped nuts
• Make a PB&J sandwich with 100% whole grain bread
• Combine peanuts with diced chicken in a salad
• Blend peanuts into a fruit and veggie smoothie
• Swap peanut sauce for fatty dressings and marinades
• Mix into homemade trail mix with seeds and dried fruit

Be sure to measure portions to keep calories in check. Weigh or count out 1 ounce of nuts and nut butters for optimal portion control.

Tips for Choosing the Healthiest Peanuts

Not all peanuts are created equal when it comes to nutrition, taste, and food safety. Here are some tips for selecting the healthiest peanuts:

• Choose raw over roasted varieties when possible
• Opt for dry-roasted or lightly salted

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.