Oil-roasted salted peanuts carry 599 kcal and 320 mg sodium per 100 g. A Cochrane meta-analysis of 34 RCTs (He et al., BMJ 2013) found cutting daily salt by ~4.4 g lowers systolic blood pressure by 4.18 mmHg. The oil-roasting adds 10–20 kcal per 100 g versus raw, and the salt makes snacking nearly impossible to stop. Weigh the bowl, not the handful.
How should I track Peanuts, all types, oil-roasted, with salt?
Peanuts, all types, oil-roasted, with salt is high in magnesium. Nuts like Peanuts, all types, oil-roasted, with salt are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.