The 5 Incredible Health Benefits Of Boiled Groundnuts
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Boiled groundnuts are a nutritious snack option that should be taken into consideration. However, groundnuts are actually legumes rather than true nuts. Vegetables such as peas, beans, soybeans, and lentils are in the same class as legumes. All of these meals are full of nutrients and come in a pod with a seed inside. Consequently, you are actually eating the seed when you consume groundnuts.

Because they are high in dietary fibre, niacin, riboflavin, folate, and vitamin E, groundnuts are considered nutritious. They include potassium, calcium, magnesium, iron, zinc, selenium, and copper. These are significant additions to the diet. Although you can eat groundnuts as they are, they are best served boiled if you want the maximum nutrition and benefits.

Rich In Protein

According to Healthline, boiled groundnuts are suitable for vegetarians and vegans as they are an excellent plant-based protein source that supports tissue development and repair. Boiled groundnuts can be eaten on their own, added to salads, or blended with other ingredients in smoothies to increase the protein level overall.

May Help With Weight Loss

A great option if you're watching your weight is boiled groundnuts. Their fibre and protein content keep you feeling satisfied and discourage overeating, according to Healthline. But make sure that you eat groundnuts in moderation, as overindulging in them and thinking they are healthy can have the opposite effect on your body.

Provides Energy

Boiled groundnuts provide 286 calories, 12 grams of protein, zero cholesterol, and 2 grams of natural sugar in a half-cup as per Healthline. Boiled groundnuts can serve as a filling snack that will help you stay energised, fuel your body and mind, and tide you over until your next meal if you suffer hunger pangs in between meals.

Heart-Healthy Snack

It's a heart-healthy snack with monounsaturated fat and a rich source of nutrients. Antioxidants from the groundnut shells are actually extracted during the boiling process, which increases the number of antioxidants in boiled groundnuts by four times, according to WebMD.

Low GI

Since groundnuts have a low glycemic index, consuming them won't result in a blood sugar surge as per WebMD. It has a GI score of just 14, making it one of the foods with the lowest GI score. But you have to practice moderation, just like with any other food, no matter how healthy it is.

Here's how you can boil your groundnuts:


  • 3 cups raw groundnuts with shell
  • Water
  • 2-3 teaspoons of salt (adjust to taste depending on the amount of water you add)


  • First, give the groundnuts a thorough wash to get rid of any debris, then drain the water.
  • Cook the groundnuts in your pressure cooker by adding enough water to cover them and then adding salt to taste.
  • Pressure cooking is the simplest and fastest way to boil groundnuts. For three to four whistles, pressure cook over medium heat.
  • Allow the pressure to drop naturally. The entire cooking time is fifteen to twenty minutes.