Are Boiled Peanuts Better for You Than Roasted Ones?
Nutrition & FitnessDiet & Nutrition

Are Boiled Peanuts Better for You Than Roasted Ones?

Boiled peanuts may have an edge over the roasted ones you may be used to — here’s why.
Are Boiled Peanuts Better for You Than Roasted Ones?
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Updated on November 6, 2025
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Boiled peanuts are a traditional and healthy snack food in many parts of the South. Most Southerners say that appreciation of boiled peanuts is an acquired taste, however, and not necessarily something you’ll savor on your first tasting. But if you enjoy the taste, are there health benefits of eating boiled peanuts?

Turns out, boiled peanuts have all the health benefits of roasted peanuts, with more antioxidants. They also make you feel full, so they’re not only a healthy snack, but they’ll also combat your hunger pangs. Here’s what you need to know.

What Are Boiled Peanuts?

Boiled peanuts are a common snack in the South. The Peanut Institute explains that peanuts prepared this way originally comes from Africa, but became popular in the U.S. during the Civil War. In the South, you’ll often see signs advertising boiled nuts along interstates and local roadways. These peanuts are usually green or raw that are boiled in salty water, sometimes outdoors over a fire.

After several hours, the boiled legumes are ready. The shells become soft, and fans of boiled peanuts bite into the shell, which releases not only the little peanut but the brine as well. As a result, the peanuts taste soft and mushy. Enjoy both the brine and the peanut, and just as with roasted peanuts, spit out the shell.

Boiled peanuts contain the same nutrients as roasted peanuts, and even more antioxidants, according to Nutritionex. However, boiled peanuts need to be refrigerated or frozen when you’re not eating them so they don’t become slimy or inedible.

Benefits of Eating Peanuts

Peanuts, for most people, are a healthy snack option. Although they are usually eaten roasted, eating boiled nuts is another way to get the health benefits of peanuts. The National Peanut Board explains that peanuts contain more than 30 vitamins and minerals, and are also a good source of healthy fats and dietary fiber.

A serving of 100 grams (g) of raw peanuts, or a half cup, provides the following nutrients, according to the Agricultural Research Service:

  • Protein 23.2g
  • Fat 43.3g
  • Fiber 8g
  • Calcium 49 milligrams (mg)
  • Magnesium 180mg
  • Phosphorus 380mg
  • Potassium 636mg

Even after cooking peanuts, they provide significant percentages of potassium, calcium, copper, iron, magnesium, manganese, zinc, and selenium.

A study published in April 2024 suggests that peanuts are also a good source of resveratrol, a type of antioxidant that helps prevent cell damage and reduce inflammation. And because peanuts contain healthy fats, they also play a role in your cholesterol levels. Research published in March 2022 also found that eating peanuts in moderation helped lower cholesterol.

How to Make Boiled Peanuts

If you’re ready to give boiled peanuts a try, here’s how to get started. Use a large stock pot. Dissolve 1 cup of salt into 2 gallons of water, add green peanuts, and bring to a boil. Cover the pot and maintain a low boil for 45 minutes, making sure the water covers the peanuts. Turn off the heat, and carefully remove a peanut to sample. If it’s no longer crunchy, it’s ready. If it’s still crunchy, bring the water to a boil again, and cook the peanuts a little longer. Once they’re soft and mushy, allow them to cool in the water. When cool, drain the water out of the pot. Now your peanuts are ready to eat and enjoy.

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Jennifer Frediani

Jennifer Frediani, PhD, RD

Medical Reviewer

Jennifer K. Frediani, PhD, RD, ACSM-CES, is a nutrition scientist, exercise physiologist, and registered dietitian with over two decades of experience in clinical research, education, and lifestyle intervention. She's an assistant professor, research track, at the Nell Hodgson Woodruff School of Nursing at Emory University, adjunct faculty in the nutrition and health sciences program at the Rollins School of Public Health, and a member of the Winship Cancer Institute.

Dr. Frediani earned her PhD in nutrition science from Emory University, and a master’s in exercise science and a bachelor’s in nutrition and dietetics from Georgia State University. Her doctoral research focused on body composition and dietary assessment among tuberculosis patients in the Republic of Georgia, and her postdoctoral work explored nutritional influences on pediatric liver disease.

She has published widely in journals such as Nature Scientific Reports, The New England Journal of Medicine, Clinical Nutrition, and Progress in Cardiovascular Diseases.

At Emory, she directs adult clinical studies for the NIH RADx initiative, overseeing trials on novel diagnostics for infectious diseases. She also leads the development of Emory’s fully online master of science in clinical nutrition program, designed to prepare future registered dietitian nutritionists through integrated coursework and supervised experiential learning.

Her research focuses on weight-neutral lifestyle interventions to improve cardiometabolic outcomes, with a special emphasis on dietary assessment, physical activity, and metabolomics.

Frediani’s teaching philosophy centers on creating inclusive, student-driven learning environments that foster critical thinking and professional growth. She is passionate about reducing weight stigma in clinical care and promoting sustainable, individualized approaches to food and movement.

Outside of work, Frediani is an avid runner and food enthusiast who travels the world to explore culinary traditions and cultural foodways. She believes that everyone deserves to enjoy food that nourishes both body and soul — without shame or restriction.

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Karen Gardner

Author

Karen Gardner is a professional writer and editor based in Maryland. She holds a bachelor’s degree in journalism from the University of Maryland and has a passion for endurance sports, particularly marathon running and long-distance cycling.

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