You can feel full between meals if you snack on dry-roasted peanuts, and you'll get benefits. Some nutrients in peanuts like iron will help keep your energy up. Peanuts are getting the credit they deserve for their health benefits and can fit into almost any healthy diet, although they were once looked down on because they had a lot of fat. Peanuts aren't technically nuts, but they have many of the same health benefits and fill the same "niche" in your diet as nuts. The legume family includes peanuts, lentils, beans, and peas. The United States Department of Agriculture says that they are part of the protein food group. Each ounce of peanuts is the same as two ounces of protein, so they help you get the 5 to 6 ounces of protein you need every day. Peanuts have a lot of good nutrients, which makes them a healthy food to add to your diet.
- Fiber
Peanuts have dietary fiber, which is good for your health in some ways. Fiber is a type of carbohydrate that doesn't break down when it's digested. Instead, it stays whole and helps move stool through your digestive system. The Linus Pauling Institute says that if you eat at least 14 grams of fiber for every 1,000 calories you eat, your heart stays healthy, and your risk of heart disease goes down. An ounce of peanuts has 4.6 grams of fiber, which is about 22% of the recommended fiber intake for a diet of 1,500 calories or 16% for a diet of 2,000 calories. 
- Manganese
Peanuts also have manganese in them, which is an important mineral that keeps you healthy. Manganese helps turn on the antioxidant protein SOD, which is an enzyme called superoxide dismutase (SOD). SOD protects you from free radicals, which are dangerous chemicals that have been linked to cancer, heart disease, and getting older. Manganese also helps you build healthy bone tissue, which keeps your skeleton strong so that you can stay active as you get older. According to the NYU Langone Medical Center, each ounce of peanuts has 0.55 milligrams of manganese. This is about 24 percent of the recommended daily amount of manganese for men and 31 percent for women.
- Niacin
Peanuts are a healthy snack that is full of vitamin B-3 (niacin). Niacin keeps you healthy and active because it helps your body turn the food you eat into the energy you need to get through the day. Vitamin B-3 also keeps your heart healthy by lowering high blood pressure or high cholesterol, which could put you at risk for heart disease if they were not taken care of. 
The NYU Langone Medical Center says that men should get 16 milligrams of niacin every day, while women should get 14 milligrams. Each ounce of peanuts helps reach these goals by 3.4 milligrams. Eat peanuts as part of a well-balanced diet and make smart choices in the grocery store to improve your health. Don't eat nuts that have been salted or covered in seasonings, as these kinds can be high in sodium, saturated fat, or sugar. Instead, choose peanuts that haven't been salted or processed much. Check the nutrition label to make sure your peanuts don't have a lot of extra stuff in them. There are many ways to use peanuts. You can make a healthy Asian-style salad by mixing chopped peanuts with broccoli slaw, chopped vegetables, and a sesame vinaigrette. You can also use peanuts as a healthy topping for hot or cold cereal. You can also get the health benefits of peanuts by making your own peanut butter. Just blend peanuts in a blender or food processor for a few minutes, until you get the right consistency. 
- The Basics of Nutrition
If you want a snack with few calories, an ounce of peanuts can work. Each ounce has 160 calories, which is considered a "healthy" amount for a snack. Most of those calories come from the 13 grams of fat in peanuts, but some of them also come from the 7 grams of protein and 5 grams of carbs. Don't be scared off by the high-fat content, though. Peanuts get their fat from healthy unsaturated fatty acids, so they're a great addition to a diet that's good for your heart.
- High-Protein to Make You Feel Full
One of the best things about peanuts is that they have a lot of protein. Protein gives you amino acids, which are chemicals that your body needs to keep your muscles healthy, your immune system strong, and your skin and hair strong and flexible. It also takes longer to digest than carbs, so you feel fuller for longer after eating and are less likely to want to eat more snacks before your next meal. Protein also has a high thermic effect, which means it burns more calories to digest than fat or carbs. This means that eating protein will slightly increase the number of calories you burn in a day.
- Iron-filled to Make You Feel Strong
Dry-roasted peanuts are a good source of iron, but they don't have as many vitamins and minerals as, say, kale or broccoli. Since iron is important for feeling alert and energized, this makes them a great snack to help you keep up with your active lifestyle. Iron helps your cells make energy by supporting their metabolism. It's also important for your red blood cells to carry oxygen to your cells and tissues through your bloodstream. 
Lack of oxygen can make you feel drained, tired, and sleepy, so getting enough oxygen (thanks to iron) can keep you feeling active. About 2. 5 milligrams of iron are in an ounce of peanuts, which is about one-third of the iron men need and 14% of the iron women need. Dry-roasted peanuts are great for snacking because they are easy to carry around. Keeping an ounce of them in your bag or office drawer can help you satisfy your craving for a snack without going to the vending machine. You can also use peanuts in healthy recipes. You can make homemade energy bars that taste like chocolate and peanut butter by adding peanuts and cacao nibs. You can also add chopped peanuts to Greek yogurt or oatmeal for a satisfying crunch. You can also make your own flavored peanut butter by adding your favorite spices to dry-roasted peanuts and grinding them in a food processor or blender. Pumpkin pie spice or cinnamon and vanilla peanut butter are sure to be a hit.