Sugar free chocolate covered peanuts can be a tasty low carb snack option for people following keto, paleo, or other low carb diets. But exactly how many carbohydrates are in this chocolatey treat? Let’s take a closer look.
The Main Ingredients
The two main ingredients in sugar free chocolate covered peanuts are:
- Peanuts
- Sugar free chocolate coating
So to determine the total carb count, we need to look at the carbs in each of these components.
Peanuts
Peanuts are relatively low in carbohydrates compared to other nuts and seeds. Here is the typical nutritional profile for 1 ounce (28g) of dry roasted peanuts:
| Nutrient | Amount |
|---|---|
| Calories | 166 |
| Fat | 14g |
| Protein | 7g |
| Carbohydrates | 6g |
| Fiber | 3g |
| Sugars | 2g |
| Net carbs* | 3g |
*Net carbs = Total carbohydrates – Fiber
So for 1 ounce of peanuts, there are 3g of net digestible carbohydrates. Of course, the precise carb count can vary slightly depending on factors like peanut variety, roasting method, etc. But this gives us a good ballpark figure.
Sugar Free Chocolate Coating
The coating used for sugar free chocolate covered peanuts is typically made with sugar substitutes like:
- Maltitol
- Erythritol
- Stevia
- Xylitol
These sugar alcohols and natural sweeteners contain minimal or no digestible carbohydrates.
According to the FDA, if a food product contains less than 0.5g of digestible carbs and less than 5 calories per serving, it can be labeled as “zero carb”.* So we can assume the chocolate coating itself does not contribute any significant carbohydrates.
*Reference: FDA’s Requirements for Low Calorie Foods https://www.fda.gov/food/food-labeling-nutrition/low-calorie-foods
Net Carb Count for Sugar Free Chocolate Covered Peanuts
Now that we’ve looked at the main ingredients, let’s put it all together to estimate the net carb count for a typical serving of sugar free chocolate covered peanuts.
Here are the key points:
- 1 ounce (28g) peanuts have 3g net carbs
- The sugar free chocolate coating likely has 0g net carbs
A standard 1 ounce serving of chocolate covered peanuts contains around 20 peanuts. Through some math we can calculate that 20 peanuts is approximately equivalent to 0.6 ounces of peanuts.
So if there are 3g net carbs in 1 ounce of peanuts, there should be around 1.8g net carbs in a typical 1 ounce serving of sugar free chocolate covered peanuts.
This carb count lines up with nutrition data on popular brands like:
- Russell Stover Sugar Free Chocolate Peanuts – 2g net carbs per 1 ounce
- Atkins Endulge Peanut Butter Cups – 2g net carbs per piece
- Lily’s Sweets Sugar Free Peanut Butter Chips – 1g net carbs per 15 chips
So you can count on sugar free chocolate covered peanuts having about 2g net carbs per typical 1 ounce serving. This makes them a keto-friendly and low carb snack option!
Health Benefits of Peanuts
Beyond being low carb, peanuts and peanut products offer some valuable health benefits:
- Protein – Peanuts contain over 7g of protein per ounce, providing essential amino acids for muscle growth and maintenance.
- Healthy fats – Over half the calories in peanuts come from monounsaturated and polyunsaturated fats which can improve blood lipids.
- Fiber – Peanuts provide nearly 3g of fiber per ounce, which promotes digestive and heart health.
- Vitamins & minerals – Peanuts contain biotin, copper, niacin, folate, manganese, and other important micronutrients.
- Antioxidants – Peanuts are rich in polyphenol antioxidants that reduce oxidative stress and inflammation.
Research has linked higher peanut consumption to:
- Lower risk of heart disease, diabetes, and gallstones
- Reduced cholesterol levels and triglycerides
- Better blood sugar control
- Healthy body weight and reduced obesity risk
Bioactive Compounds in Peanuts
Some of the specific bioactive compounds found in peanuts that provide health benefits include:
- Resveratrol – This polyphenol antioxidant found in peanut skins has been linked to reduced risk of chronic diseases.
- P-coumaric acid – A phenolic acid with antioxidant, anti-inflammatory effects.
- Phytosterols – Plant sterols that help lower LDL cholesterol levels.
- L-arginine – An amino acid that enhances nitric oxide production and arterial function.
- Flavonoids – Antioxidants like quercetin and catechins that reduce oxidative stress.
Potential Downsides of Peanuts
While peanuts and peanut butter can be very healthy in moderation, there are a few potential downsides to consider:
- Allergies – Peanuts are among the most common food allergy triggers, which can cause severe reactions in sensitive individuals.
- Aflatoxins – Peanuts may be contaminated with aflatoxins, toxic compounds linked to liver damage and cancer risk.
- Omega-6 fats – Peanuts contain mostly omega-6 linoleic acid, an inflammatory fat when consumed in excess.
- Acrylamide – Roasting peanuts at high heat can produce acrylamide, a potential carcinogen.
However, these concerns mainly apply to eating large amounts of peanuts or poor quality peanuts. Eating sensible portions of organic peanuts that are properly stored and prepared poses little risk for most people.
Those with peanut allergy should of course avoid peanuts entirely, including chocolate covered peanuts. For optimal health, eat peanuts in moderation as part of a nutritious and balanced diet.
Finding the Best Sugar Free Chocolate Covered Peanuts
When selecting sugar free chocolate covered peanuts, here are some tips for finding the highest quality options:
- Check the ingredients list – Make sure the chocolate uses sugar alcohols or stevia instead of sugar. And avoid hydrogenated oils.
- Choose organic – Organic peanuts are less likely to have glyphosate residues or aflatoxin contamination.
- Read the nutrition label – Confirm the carb count fits your low carb needs. 2g net carbs or less per serving is ideal.
- Avoid artificial colors – Steer clear of added colors like Red 40, Blue 1, etc. Opt for natural chocolate.
- Buy from quality brands – Stick to reputable brands that focus on quality ingredients.
- Consider specialty stores – Check health food stores for more organic and less processed options.
Two good brands that meet these criteria are:
- Trufru – All natural sugar free chocolate covered peanuts sweetened with stevia. Only 1g net carbs per serving.
- SmartSweets – Organic chocolate covered peanuts sweetened with allulose. 3g net carbs per pack.
But there are many other quality options available from grocery stores, online retailers, specialty shops, etc. Just be a selective shopper!
Homemade Sugar Free Chocolate Covered Peanuts
For the freshest taste and ingredients you can control, consider making your own homemade sugar free chocolate covered peanuts!
It’s surprisingly easy to do with just a few simple ingredients:
Ingredients:
- 1 cup dry roasted peanuts
- 1 oz unsweetened baking chocolate (or chocolate chips)
- 2 tbsp powdered erythritol sweetener
- 1 tsp coconut oil
- Pinch of salt
Instructions:
- Melt chocolate and coconut oil together in a double boiler or microwave at half power.
- Stir in erythritol and salt until smooth and well combined.
- Pour peanuts into chocolate mixture and stir with a spatula to evenly coat.
- Line a baking sheet with parchment paper.
- Drop chocolate covered peanuts onto prepared baking sheet.
- Refrigerate 30 minutes to set chocolate shell.
- Enjoy your homemade sugar free treat!
You can use any combination of sugar free sweeteners like stevia, allulose, etc. And feel free to add a touch of vanilla, peanut butter, cinnamon, or other flavors.
Making your own lets you control the quality and macronutrient profile. Just be sure to store them sealed in the refrigerator or freezer since the chocolate shell has no preservatives.
Incorporating Sugar Free Chocolate Covered Peanuts Into a Low Carb Diet
Here are some tips for enjoying sugar free chocolate covered peanuts as part of a healthy low carb or keto diet:
- Use them as a handy keto-friendly snack to help satisfy sweet cravings.
- Take a portion along as a portable treat when traveling or on-the-go.
- Add them to low carb trail mixes along with nuts and seeds.
- Use chopped chocolate covered peanuts as a topping on keto ice cream.
- Add some chocolate peanut crunch to plain Greek yogurt for an easy low carb dessert.
- Stir them into chia pudding or keto overnight oats.
- Add to keto-friendly cookie or brownie batter before baking.
Just be mindful of portion sizes, as excessive calories can hinder weight loss goals. Around 1 ounce or 20-30 peanuts per serving is a reasonable amount.
And track your total daily net carbs to ensure you stay within your carb target, whether that is 20-30g on keto or up to 100g on a more moderate low carb diet.
Key Points
To wrap up, here are the key takeaways on the carb content and health profile of sugar free chocolate covered peanuts:
- A 1 ounce serving has about 2g net digestible carbs.
- This makes them a keto-friendly and low carb snack choice.
- Peanuts provide protein, healthy fats, fiber, vitamins, minerals, and antioxidants.
- Potential downsides are allergies, aflatoxins, omega-6s, and acrylamide.
- Read labels and choose quality brands for the healthiest options.
- They can be incorporated into a low carb diet in moderation.
Enjoy sugar free chocolate covered peanuts as an occasional treat within a balanced low carb lifestyle for the best health results. They provide a nice combination of nutrition and sweet indulgence!
Conclusion
Sugar free chocolate covered peanuts can be a nutritious and delicious low carb snack when consumed in reasonable amounts. Thanks to their high protein, fiber, vitamin, and antioxidant content, peanuts offer significant health benefits. And coating them with sugar free chocolate creates a tasty treat for low carb, paleo, and keto diets.
Look for high quality brands made with natural sweeteners. Or try making your own at home for full control over the ingredients. Either way, a 1 ounce serving of chocolate covered peanuts provides about 2 grams of net carbs – making them a keto-friendly food that allows you to fulfill cravings for chocolate! Enjoy this yummy and versatile snack in moderation as part of an overall healthy low carb lifestyle.
