How to Lose Weight Eating Peanuts

How to Lose Weight Eating Peanuts

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Make peanuts part of your weight-loss plan.

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Gram for gram, peanuts have a high calorie and fat content compared to other snack foods, such as crackers, fruit or rice cakes. Peanuts can be a part of your weight loss diet, however. They contain a high amount of heart-healthy monounsaturated fat, and in moderation can make a filling addition to your daily meal plan, provided you choose the right types.


Factor your peanut intake into your daily calorie target. A standard half-ounce serving of peanuts contains 80 calories, along with 7 grams of fat and 3 grams of carbohydrate. To lose weight you must burn more calories than you consume, advises the Centers for Disease Control and Prevention. If you're not losing weight, reduce your peanut consumption along with your other food servings.


Weigh your peanuts using a digital kitchen scale. Stick to the half-ounce, or 14-gram, serving size. Due to their high calorie content, watch your intake and don't just pluck handfuls aimlessly from the bag, because you will likely overeat.


Combine your peanuts with high-protein foods to help you feel fuller. Peanuts themselves contain around 4 grams per serving, but eating extra protein will help keep you satiated, according to "The American Journal of Clinical Nutrition." Add a small handful of peanuts to a prawn stir-fry or on top of a grilled steak salad, or make a satay sauce to accompany chicken breast.


  • Shift between peanuts and other nuts, such as walnuts, almonds, macadamias, Brazil nuts and pistachios, to ensure a varied diet.
  • Pick raw, unsalted, unflavored peanuts. The roasted variety can contain extra fat and calories from the cooking oil, while flavored peanuts are packed full of additives, sweeteners and extra calories.
  • The amount of peanuts you can eat in one day depends on the rest of your diet for that day, but you should aim to vary your fat sources between different types of nuts and seeds, avocado, oily fish and olive oil.


  • Avoid peanuts and all foods containing peanuts if you have a peanut allergy.