Peanuts for Weight Loss: Bogus or Beneficial?

Can this so-called ‘fattening’ food help you lose weight? Absolutely! Most dieters stay away from peanuts due to their high calorie content. But peanuts can help you lose weight when eaten the right way. Find out how!

Most people tend to leave peanuts out of their weight loss diet plans as peanuts are considered ‘fattening’. They couldn’t be more wrong. Peanuts, also called groundnuts, can not only help you shed extra weight but also help you keep it off.

Learn why peanuts are good for weight loss, how much you should eat every day, and other health benefits of peanuts.


Peanuts: Nutritional Profile

Peanuts are a great source of protein, dietary fiber, healthy fats, antioxidants, and other essential nutrients. According to the United States Department of Agriculture, 100 g of raw peanuts contain the following nutrients.

Nutrient nameAmount
Energy567 kcal.
Protein25.8 g
  • Saturated
  • Monounsaturated
  • Polyunsaturated
  • Trans
49.2 g6.28 g24.4 g15.6g0
Carbohydrate16.1 g
Sugars4.72 g
Fiber8.5 g
Calcium92 mg 
Sodium18 mg
Potassium705 mg
Magnesium168 mg
Phosphorus376 mg
Iron4.58 mg
Zinc3.27 mg
Copper1.14 mg
Manganese1.93 mg
Selenium7.2 µg

Peanuts are also an excellent source of vitamin E and of B-complex vitamins like biotin, niacin, folic acid, and thiamine. 

Advantages of Peanuts for Weight Loss

  • Help curb hunger

Groundnuts are packed with fiber, protein, and healthy fats, all of which promote satiation and make you feel full for a longer time. This helps curb your hunger and lowers calorie intake by reducing snacking.

  • Increase calorie burning

The protein, monounsaturated fats and fiber content in peanuts can also boost your metabolism and promote calorie and fat burning. Protein helps you build lean muscle which increases calorie burning. Fiber slows down digestion and promotes fullness, which can decrease calorie absorption and curb overeating. Monounsaturated or ‘healthy’ fats can also curb hunger and reduce bad cholesterol (Low-Density Lipoprotein or LDL) levels in your body.

  • Help keep the weight off

Studies have shown that adding a moderate amount of peanuts or peanut butter to your diet can help you lose weight and also keep it off. Peanuts that have a high concentration of oleic acid (called hi-oleic peanuts) help burn more fat when combined with a low-calorie diet for weight loss.

How Many Peanuts Can You Eat in a Day to Lose Weight?

For the best weight loss results, limit your daily peanut consumption to 30 to 50 g (1 to 2 ounces). As the fat content and calories in peanuts are high, overeating could cause weight gain.

What is the Best Time to Eat Peanuts for Weight Loss?

  • As an evening snack

Are you in the habit of eating biscuits or namkeen in the evening along with your cup of chai? Try swapping those with some groundnuts for the best weight loss results. Most processed foods have added sugars and trans fats with little to no nutritional value, so replacing them with a healthy snack like roasted peanuts can keep your weight in check without having to go hungry. 

  • Between meals

If you often find yourself feeling hungry between meals, reach for some peanuts instead of munching on a bag of chips or a candy bar. Unlike foods with empty carbs which digest quickly, peanuts can keep you full till your next meal. 

  • After a workout

Peanuts make the best post-workout snack because of their high protein content and moderate carbohydrate and electrolyte content. Unlike protein bars and sports drinks, peanuts have little to no sugars and are unprocessed. Also, the protein found in peanuts can help prevent muscle loss after a workout.

Wondering How to Eat Peanuts for Weight Loss?

  • Eat some peanuts by their lonesome

The best way to eat peanuts for weight loss is to eat them as they are. Try dry roasting or boiling peanuts to enrich their flavor. Leave the skin on to increase your fiber and antioxidant intake.

  • Make healthy protein bars

Store-bought protein bars usually have a lot of added sugars or sweeteners, trans fats, preservatives, and other hidden ingredients that can hinder your weight loss journey. So why not make a healthier version at home? Bake some peanuts, dried fruits, nuts, seeds, muesli or trail mix together with a bit of honey or jaggery to make homemade protein bars.

  • Add them to other dishes

Forgo croutons and add some toasted peanuts to your salads, poha, chaat, etc., for a delicious crunch and added nutritional benefit. 

  • Try some peanut butter

Peanut butter is a tastier and more nutritious alternative to butter. Unlike butter, which is fattening, peanut butter can actually help you lose weight if eaten the right way. Click here to read more about how peanut butter can contribute to your weight loss journey.

What are the Risks of Overconsumption of Groundnuts for Weight Loss?

If weight loss is your goal, then eating more than 50 g a day of peanuts or groundnuts can defeat your purpose. Peanuts are high in calories and fats, and even though they are healthy, overconsumption can quickly lead to weight gain. 

They also have an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids (20:1), which is much higher than the ideal ratio of 1:1 to 4:1. Unbalanced intake of omega-3 and omega-6 fatty acids can lead to inflammation, which poses several health risks.

Avoid consuming peanuts or any products with peanuts (peanut butter, peanut oil, etc.) if you are or have been allergic to peanuts in the past.

What are the Other Health Benefits of Peanuts?

  • Peanuts have a low glycemic index (GI) score of 13, which makes them a great snack option for diabetics.
  • Their high monounsaturated fat content can help lower LDL or bad cholesterol levels in your body, thus promoting heart health.
  • Peanuts are a potassium-rich food that can help lower blood pressure.
  • They are rich in polyphenols, compounds with antioxidant properties that prevent inflammation caused by oxidative damage to your cells.

Don’t Have Time To Read?

  • Peanuts are packed with essential nutrients like protein, dietary fiber, healthy fats, antioxidants, vitamin E, and vitamin B complex.
  • Their high fiber, protein, and healthy fat content promotes fullness and fat burning, which aid in weight loss.
  • Limit your daily consumption of peanuts to 30 to 50 g in order to lose weight.
  • Peanuts are best consumed as an evening snack, between meals, or after a workout.
  • You can consume peanuts raw, roasted, or boiled. You can also add them to other dishes, make protein bars, or consume peanut butter in order to lose weight.
  • As peanuts are high in calories and fats, overconsumption can cause you to put on weight. Hence, be careful with your portion size of peanuts.
  • Along with aiding weight loss, peanuts can also help control diabetes, hypertension, and high cholesterol levels. They also reduce inflammation caused by oxidative stress.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.  

Friendly Asked Questions

How much peanuts can I eat in a day?

The recommended serving size for peanuts is one handful (1 to 2 ounces) which amounts to about 30 to 55 g a day.

Can peanuts increase your weight?

Peanuts, when eaten in moderation, can help you lose weight. But just like with other energy-dense foods, eating too many peanuts can cause you to gain weight. 

Do peanuts burn belly fat?

The high protein and fiber content in peanuts can contribute to overall fat loss by promoting fullness and lowering calorie intake. Some studies have found that consuming hi-oleic peanuts can help burn more fat and also aid in building lean muscle. 

Do peanuts cause belly fat?

Studies have shown that moderate consumption of peanuts is not associated with weight gain. However, peanuts are high in calories and can cause weight gain if eaten in excess.

What nut is best for weight loss?

The following are some of the best nuts you can eat for weight loss:

Are peanuts Keto-friendly?

Yes, since peanuts have a relatively low carbohydrate content, you can have up to 30-35 peanuts a day on a keto diet.

Can you eat peanuts on a low carb diet?

Yes, since peanuts have a relatively low carbohydrate content and high protein and fiber content, you can eat peanuts on a low-carb diet as a healthy snack.

Are almonds healthier than peanuts?

Almonds are slightly higher in calories and have a higher carbohydrate, fiber, healthy fats, calcium, magnesium, phosphorus and vitamin E content when compared to peanuts. On the other hand, peanuts are rich in proteins, iron, zinc, selenium, sodium, B-complex vitamins, and are low in carbohydrates. Both almonds and peanuts should be made a part of your diet to meet your nutritional needs.