DHAKA: All of us know that peanuts are healthy. However, not many of us are aware of the number of calories in peanuts. To give you an insight, here is a list of calorie count of peanut in different food items, reports the thehealthsite.com.

    Peanut dip: 1 tbsp = 61.1 cal
    Peanut chutney: 1 tbsp = 61.1 cal
    Peanut poha: 1 bowl = 589.2 cal
    Peanut chikki: 1 piece = 184.9 cal
    Peanut salad: 1 bowl = 430.6 cal
    Peanut butter cookies: 2 pieces = 87.4 cal
    Peanut jaggery balls: 1 piece = 151.4 cal
    Peanut butter sandwich: 1 piece = 231 cal
    Raw peanuts: 1 cup = 827.8 cal

These calories are calculated using Healthily Calorie Counter, the world’s first Indian nutrition tracker.

Being rich in oleic acid and monosaturated fats, they are good for heart health. Peanuts also contain vitamin B3 and niacin, which can help boost your memory. These pea-sized nuts contain tryptophan. Which also help fight depression. They can also be a good choice for pregnant mothers as they decrease the risk of allergic diseases like asthma in children. They are a good weight loss food as the fiber in them keeps you feeling full for a longer time and make you eat lesser. You may also want to read 10 reasons you should eat fiber rich foods.

Most of us are very fond of peanut butter, but it can be healthy if it is consumed in moderation. While it is a high-calorie food, it also provides important nutrients, such as proteins, dietary fiber and potassium. Also, raw peanuts are healthier than roasted peanuts as high temperature involved in roasting them can cause chemical changes leading to allergies, when consumed by individuals.

There are several ways to include peanut in your meal plan. You can add them to salads or enhance the taste of your poha with it. The addition of peanut butter to your cakes and cookies adds a punch of fiber to them making them very satisfying. Here is a healthy peanut salad recipe.

BDST: 2222 HRS, DEC 07, 2014