Peanuts are naturally low in sodium

Raw peanuts and peanuts prepared without salt are naturally low in sodium, having 2mg of sodium per 100g.  This equates to only 1.5mg of salt in a 30g serving.

Why is salt used on roasted peanuts?
During the peanut roasting process, some salt is added to enhance the flavour of the product. The majority of consumers prefer this.

How much salt is in roasted peanuts?
Roasted and salted peanuts taste salty because the salt crystals are on the outside of the peanut and come into direct contact with salt receptors on the tongue. In reality salted peanuts are much less "salty" than people realise.

Weight for weight, salted peanuts contain no more salt than many brands of commercially baked bread and less salt than some popular breakfast cereals and processed and preserved foods. Just take a look at food labels in the supermarket to see where the salt comes from in your own diet.

Do salted peanuts contribute very much to the average salt consumption?
No.  Understanding recommended serving sizes makes this easy to understand. The average salt intake per day by adults in the UK is 9g, equivalent to about 3500 mg of sodium. This is more than we need to maintain normal body functions in a temperate climate. Most of the salt consumed in European countries comes from tinned foods, frozen and "microwave ready meals", baked goods and processed meats, as well as salt added during cooking and at the table.

Between 120-180mg of sodium is present in a 30g serving of roasted peanuts depending on the brand. This equates to between 0.30-0.45g of salt.  Recent UK Governmentrecommendations are for adults to keep their daily salt intake to no more than 6g. A daily serving of 30g of roasted peanuts accounts for only 7.5% of that total.

Daily servings of salted peanuts contribute very little to the average person's intake of salt. It would be a pity to miss out on the heart-healthy nutritional content of peanuts simply because some salt has been used in processing.

Sodium and hypertension in perspective

The link between salt and hypertension (high blood pressure) is not as rigid as previously thought. Some individuals appear to be more “salt sensitive” than others. Research suggests that intakes well above the 6g limit increase the risks of mortality linked to heart disease and stroke mainly in people who are already overweight, take little exercise, have diabetes or high cholesterol levels¹. In people of normal weight and activity levels, salt appears to have little or no adverse effect.  

The role of potassium
Salt levels must not be seen in isolation. In particular, the role of potassium is important in maintaining normal blood pressure levels. The intake of potassium from food sources is seen as a key preventative factor in helping to reduce risk of stroke, especially in men whose blood pressure is already elevated². Roasted peanuts along with fruit, vegetables and other legumes are a good source of potassium.  A 30g daily serving of roasted peanuts naturally contains about 240 mg of potassium – more than the amount of sodium added during processing.

Conclusion
Daily consumption of recommended 30g servings of salted peanuts makes an insignificant contribution to daily salt intakes, but can confer considerable nutritional benefits.  When using salted peanuts in recipes, check first before adding any extra salt seasoning to the recipe.

May 2005

References:
1.   He J et al, Dietary sodium intake and subsequent risk of cardiovascular disease in over-weight adults.   Journal of the American Medical Association 1999; 282 (21): 2027-2034
2.   Ascherio A et al, Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men.  Circulation 1998; 98:1198-1204