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