Peanut Nutrition & Calories - Complete data of all nutrients
In a few words, peanuts are incredibly rich in nutrients, such as proteins, fats, and fiber, while being low in net carbs. In micronutrient content, peanuts are an excellent source of copper, manganese, iron, vitamin E, and B complex vitamins.
Peanuts are also full of phytochemicals with antioxidant properties that have various health-beneficial effects.
Nuts are widely known for being incredibly dense in nutrients with varying health benefits. In this article, we will delve into the nutrition of peanuts and discuss everything you should know about it.
Peanuts are not botanically true nuts but legumes used as culinary nuts. Peanuts are also known as groundnut, goober, pindar, or monkey nut.
Table of contents
- Nutrient Density
- Serving Size
- Glycemic Index
- Insulin Index
- Comparison to Similar Foods
In this article, we will focus on the nutrition of raw peanuts of all types. We will also look into the nutritional compositions of oil-roasted peanuts with salt and boiled peanuts with salt (1, 2).
Additionally, the notable nutritional differences between the three main cultivars of peanuts will be mentioned: Valencia, Spanish, and Virginia (3, 4, 5).
Peanuts are incredibly nutritionally dense, consisting of 93% nutrients and only 7% water.
Valencia variety peanuts are a little richer in nutrients, containing 4% water.
Roasted peanuts lose water and contain only 1.5% of it, while boiled peanuts are less dense in nutrients overall, consisting of 42% water.
The average serving size of peanuts per person is one ounce or 28.35g.
Peanuts provide a lot of energy, being so dense in nutrients. A 100g serving of peanuts contains 567 calories.
Consequently, one serving size of peanuts provides 161 calories.
A 100g of roasted peanuts contains more (600), while boiled peanuts are significantly lower in calories (318).
Peanuts are so rich in nutrients that a 100g serving size of these nuts can provide more than half of the daily need for proteins.
Research shows that peanut proteins are nutritionally equivalent to meat and eggs for human health (6). This makes peanuts an excellent choice of protein for vegans and vegetarians.
A 100g serving of peanuts has 25.8g of protein. Accordingly, one average serving size of peanuts provides 7.3g of protein.
Peanuts are particularly rich in the amino acid arginine.
Roasted peanuts are richer in protein, while, in comparison, boiled peanuts contain half the amount.
Essential Amino Acids
The protein found in peanuts is of high quality, containing satisfactory amounts of all essential amino acids.
Peanuts are particularly richer in histidine, tryptophan, and threonine while being relatively lower in methionine and lysine.
Protein quality breakdown
Peanuts are not very high in carbohydrates as a 100g serving provides only 5% of the daily needed carbohydrate value.
A 100g serving size contains 16g of carbohydrates, almost two times less than rice.
Compared to the Spanish and Virginia varieties, Valencia is richer in carbohydrates.
Unlike in most other cases, boiled peanuts are higher in carbohydrates than roasted peanuts.
The net carbs make up less than half of the overall carb content.
A 100g serving of peanuts provides 7.63g of net carbs. Consequently, one serving size contains only 2g of net carbs.
Of these carbs, 62% are comprised of sugars and 38% of other carbs such as starch.
Fiber makes up about 53% of peanuts’ carb content. Peanuts are in the top 13% of foods as a source of fiber, providing 8.5g of it per 100g serving.
A 100g of peanuts cover 34% of the daily need for fiber.
The Spanish variety is relatively richer in dietary fiber.
The fiber found in peanuts consists of 94% insoluble and only 6% soluble fiber (7).
Fiber content ratio for Peanut
Fat is one of the major nutrients found in peanuts. Almost half of the peanut’s mass is made up of fats.
One hundred grams of peanuts provides 76% of the daily needed fats. One serving size of peanuts contains 14g of fats.
Boiled peanuts are significantly lower in fats.
The fat content of peanuts consists of 53% monounsaturated, 34% polyunsaturated, and 13% saturated fats. Many researchers consider monounsaturated and polyunsaturated fats heart-healthy.
The Spanish variety has a more favorable fat composition compared to the other cultivars.
Fat type information
The monounsaturated fat content consists almost entirely of oleic acid (8). Research has found that this compound improves the immune system and reduces central obesity (9, 10).
Peanuts’ polyunsaturated fats are made of the omega-6 linoleic fatty acid, containing a negligible amount of omega-3 fatty acids.
Linoleic acid intake has been associated with a reduced incidence of cardiovascular disease and type 2 diabetes (11).
The saturated fat content of peanuts comprises about 82% palmitic acid, 17.5% stearic acid, and 0.5% myristic acid.
Along with polyunsaturated fats, palmitic acid plays an important role in the proper function of the human body. However, combined with excessive carbohydrate intake and a sedentary lifestyle, palmitic acid can have adverse health effects (12).
As a plant-based food, peanuts naturally do not contain cholesterol.
Peanuts are an excellent source of most B complex vitamins.
A 100g serving of peanuts covers the daily need for vitamin B3 by 75%, vitamin B9 or folate by 60%, and vitamin B1 by 53%.
The only fat-soluble vitamin found in peanuts is vitamin E. Peanuts are absent in vitamins A, D, and K.
Peanuts also contain moderate levels of vitamins B2, B5, and B6.
Peanuts completely lack vitamin C and vitamin B12.
Vitamin coverage chart
Peanuts are rich in almost all minerals.
A 100g serving of peanuts provides even more than the daily needed amount of copper.
Peanuts are in the top 12% of foods as a source of magnesium, iron, and phosphorus. These nuts are also incredibly rich in calcium, manganese, and zinc while containing moderate levels of selenium and choline.
Mineral coverage chart
Peanuts also contain a nutritionally significant amount of the chromium element (13).
Peanuts without added salt are low in sodium, containing only 18mg per 100g serving.
In contrast, 100g of oil-roasted salted peanuts contain 320mg of sodium, while boiled peanuts with salt provide almost 2.5 times more sodium (751mg).
For reference, the daily recommended amount of sodium is 3 to 5g (14).
Peanuts are a great source of polyphenolic compounds, such as resveratrol, polyphenolic acids, isoflavones, and flavonoids. These are strong antioxidant compounds that can reduce the risk of heart disease, cancer, and degenerative nerve disease by preventing cell damage (15).
Phytosterols or plant sterols reduce cholesterol absorption into the bloodstream by being structurally similar to cholesterol.
Due to this function, phytosterols can help decrease the risk of cardiovascular disease (16).
Peanuts and peanut products are particularly rich in phytosterols such as beta-sitosterol, campesterol, and stigmasterol. These compounds may also reduce inflammation and cancer risk (17).
The exact number for the glycemic index of peanuts depends on the variety and cooking method. However, all of those numbers fall in the low glycemic index category.
Boiled peanuts from the Philippines had the lowest glycemic index value of 5. Meanwhile, peanuts from Mexico had the highest glycemic index value of 23 (18).
That being said, the average glycemic index value of peanuts can be considered to be 13 (19).
The insulin index for salted roasted peanuts has been researched to be 20±5 (20).
Peanuts have a close to neutral acidity. Raw peanuts have a pH value of 6.9, while roasted peanuts’ pH value is a little more acidic, about 6.3 (21).
The potential renal acid load or PRAL measures how much base or acid the given food produces inside the body. The PRAL value for peanuts is 6.2, making it an acid-producing food.
Comparison to Similar Foods
Peanuts are richer in protein compared to other legumes and grains, including kidney beans, chickpeas, pinto beans, soybean flour, wheat flour, and rice (17).
Peanuts contain 9 times more protein than broccoli.
Peanuts are also richer in proteins compared to other nuts, such as cashew, almond, walnut, pecan, and pistachio (15).
Peanuts are 2.5 times richer in monounsaturated fats than avocado but contain 3 times less polyunsaturated fats than walnuts.
Peanuts are higher in vitamin B3, vitamin E, and choline compared to most other nuts and soybeans (15).
Important nutritional characteristics for Peanut
Peanut Glycemic index (GI)
Mineral chart - relative view
Vitamin chart - relative view
All nutrients for Peanut per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||50%||7.63g||7.1 times less than Chocolate|
|Protein||61%||12%||25.8g||9.1 times more than Broccoli|
|Fats||76%||3%||49.24g||1.5 times more than Cheese|
|Carbs||5%||39%||16.13g||1.7 times less than Rice|
|Calories||28%||3%||567kcal||12.1 times more than Orange|
|Sugar||N/A||49%||4.72g||1.9 times less than Coca-Cola|
|Fiber||34%||13%||8.5g||3.5 times more than Orange|
|Calcium||9%||24%||92mg||1.4 times less than Milk|
|Iron||57%||12%||4.58mg||1.8 times more than Beef|
|Magnesium||40%||11%||168mg||1.2 times more than Almond|
|Phosphorus||54%||12%||376mg||2.1 times more than Chicken meat|
|Potassium||21%||9%||705mg||4.8 times more than Cucumber|
|Sodium||1%||82%||18mg||27.2 times less than White Bread|
|Zinc||30%||28%||3.27mg||1.9 times less than Beef|
|Copper||127%||16%||1.14mg||8.1 times more than Shiitake|
|Vitamin E||56%||35%||8.33mg||5.7 times more than Kiwifruit|
|Vitamin B1||53%||14%||0.64mg||2.4 times more than Pea|
|Vitamin B2||10%||61%||0.14mg||Equal to Avocado|
|Vitamin B3||75%||11%||12.07mg||1.3 times more than Turkey meat|
|Vitamin B5||35%||28%||1.77mg||1.6 times more than Sunflower seed|
|Vitamin B6||27%||36%||0.35mg||2.9 times more than Oat|
|Folate||60%||18%||240µg||3.9 times more than Brussels sprout|
|Tryptophan||0%||57%||0.25mg||1.2 times less than Chicken meat|
|Threonine||0%||61%||0.88mg||1.2 times more than Beef|
|Isoleucine||0%||63%||0.91mg||Equal to Salmon|
|Leucine||0%||61%||1.67mg||1.5 times less than Tuna|
|Lysine||0%||72%||0.93mg||2 times more than Tofu|
|Methionine||0%||71%||0.32mg||3.3 times more than Quinoa|
|Phenylalanine||0%||43%||1.38mg||2.1 times more than Egg|
|Valine||0%||59%||1.08mg||1.9 times less than Soybean|
|Histidine||0%||62%||0.65mg||1.1 times less than Turkey meat|
|Saturated Fat||31%||20%||6.28g||1.1 times more than Beef|
|Monounsaturated Fat||N/A||10%||24.43g||2.5 times more than Avocado|
|Polyunsaturated fat||N/A||10%||15.56g||3 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Peanut nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.