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Peanut Nutrition & Calories - Complete data of all nutrients

Peanuts, all types, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 23, 2022
Education: General Medicine at YSMU
Peanut

Summary

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.

Introduction

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.

Nutrition

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).

Nutrient Density

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.

Macronutrients chart

26% 50% 17% 7% 3%
Protein:
Daily Value: 52%
25.8 g of 50 g
52%
Fats:
Daily Value: 76%
49.24 g of 65 g
76%
Carbs:
Daily Value: 5%
16.13 g of 300 g
5%
Water:
Daily Value: 0%
6.5 g of 2,000 g
0%
Other:
2.33 g

Serving Size

The average serving size of peanuts per person is one ounce or 28.35g.

Calories

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).

Protein

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

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 268% 253% 195% 184% 133% 91% 237% 179% 280%
Tryptophan: 250 mg of 280 mg 89%
Threonine: 883 mg of 1,050 mg 84%
Isoleucine: 907 mg of 1,400 mg 65%
Leucine: 1672 mg of 2,730 mg 61%
Lysine: 926 mg of 2,100 mg 44%
Methionine: 317 mg of 1,050 mg 30%
Phenylalanine: 1377 mg of 1,750 mg 79%
Valine: 1082 mg of 1,820 mg 59%
Histidine: 652 mg of 700 mg 93%

Carbohydrates

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.

Net Carbs

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.

Dietary Fiber

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

4.72% 8.5% 2.91%
Sugar: 4.72 g
Fiber: 8.5 g
Other: 2.91 g

Fats

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

6.279% 24.426% 15.558%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g

Monounsaturated Fats

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).

Polyunsaturated Fats

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).

Saturated Fats

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).

Cholesterol

As a plant-based food, peanuts naturally do not contain cholesterol.

Vitamins

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

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 8.33 mg of 15 mg 56%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.64 mg of 1 mg 53%
Vitamin B2: 0.135 mg of 1 mg 10%
Vitamin B3: 12.066 mg of 16 mg 75%
Vitamin B5: 1.767 mg of 5 mg 35%
Vitamin B6: 0.348 mg of 1 mg 27%
Folate: 240 µg of 400 µg 60%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

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

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 28% 172% 120% 162% 63% 3% 90% 382% 253% 40% 29%
Calcium: 92 mg of 1,000 mg 9%
Iron: 4.58 mg of 8 mg 57%
Magnesium: 168 mg of 420 mg 40%
Phosphorus: 376 mg of 700 mg 54%
Potassium: 705 mg of 3,400 mg 21%
Sodium: 18 mg of 2,300 mg 1%
Zinc: 3.27 mg of 11 mg 30%
Copper: 1.144 mg of 1 mg 127%
Manganese: 1.934 mg of 2 mg 84%
Selenium: 7.2 µg of 55 µg 13%
Choline: 52.5 mg of 550 mg 10%

Peanuts also contain a nutritionally significant amount of the chromium element (13).

Sodium

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).

Phytochemicals

Polyphenolic Compounds

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

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).

Glycemic Index

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).

Insulin Index

The insulin index for salted roasted peanuts has been researched to be 20±5 (20).

Acidity

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).

If interested, you can find complete in-depth comparisons of “Peanut vs. Cashew,” “Peanut vs. Almond,” and “Peanut vs. Walnut.”

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174261/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174260/nutrients
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172432/nutrients
  4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174263/nutrients
  5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172434/nutrients
  6. https://pubmed.ncbi.nlm.nih.gov/18330140/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
  8. https://www.scirp.org/pdf/FNS20121200005_45452645.pdf
  9. https://pubmed.ncbi.nlm.nih.gov/23278117/
  10. https://pubmed.ncbi.nlm.nih.gov/32135008/
  11. https://pubmed.ncbi.nlm.nih.gov/31785494/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682332/
  13. https://pubmed.ncbi.nlm.nih.gov/3604298/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468043/
  15. https://www.sciencedirect.com/science/article/pii/S2213453019301004
  16. https://pubmed.ncbi.nlm.nih.gov/20067836
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/
  18. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  19. https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
  20. https://academic.oup.com/ajcn/article/66/5/1264/4655967
  21. http://www.nphsystem.guide/nut_seed_values.htm
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 23, 2022

Important nutritional characteristics for Peanut

Peanut
13 (low)
Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967
20
Calories
567
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
7.63 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
6.2 (acidic)
97% Fats
97% Calories
91% Potassium
90% Monounsaturated Fat
90% Polyunsaturated fat
Explanation: The given food contains more Fats than 97% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Potassium, Monounsaturated Fat, and Polyunsaturated fat.
13

Mineral chart - relative view

Potassium
705 mg
TOP 9%
Magnesium
168 mg
TOP 11%
Iron
4.58 mg
TOP 12%
Phosphorus
376 mg
TOP 12%
Copper
1.144 mg
TOP 16%
Calcium
92 mg
TOP 24%
Manganese
1.934 mg
TOP 28%
Zinc
3.27 mg
TOP 28%
Selenium
7.2 µg
TOP 64%
Choline
52.5 mg
TOP 65%
Sodium
18 mg
TOP 82%

Vitamin chart - relative view

Vitamin B3
12.066 mg
TOP 11%
Vitamin B1
0.64 mg
TOP 14%
Folate
240 µg
TOP 18%
Vitamin B5
1.767 mg
TOP 28%
Vitamin E
8.33 mg
TOP 35%
Vitamin B6
0.348 mg
TOP 36%
Vitamin B2
0.135 mg
TOP 61%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%

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 Chocolate
Protein 61% 12% 25.8g 9.1 times more than Broccoli Broccoli
Fats 76% 3% 49.24g 1.5 times more than Cheese Cheese
Carbs 5% 39% 16.13g 1.7 times less than Rice Rice
Calories 28% 3% 567kcal 12.1 times more than Orange Orange
Sugar N/A 49% 4.72g 1.9 times less than Coca-Cola Coca-Cola
Fiber 34% 13% 8.5g 3.5 times more than Orange Orange
Calcium 9% 24% 92mg 1.4 times less than Milk Milk
Iron 57% 12% 4.58mg 1.8 times more than Beef Beef
Magnesium 40% 11% 168mg 1.2 times more than Almond Almond
Phosphorus 54% 12% 376mg 2.1 times more than Chicken meat Chicken meat
Potassium 21% 9% 705mg 4.8 times more than Cucumber Cucumber
Sodium 1% 82% 18mg 27.2 times less than White Bread White Bread
Zinc 30% 28% 3.27mg 1.9 times less than Beef Beef
Copper 127% 16% 1.14mg 8.1 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 56% 35% 8.33mg 5.7 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 53% 14% 0.64mg 2.4 times more than Pea Pea
Vitamin B2 10% 61% 0.14mg Equal to Avocado Avocado
Vitamin B3 75% 11% 12.07mg 1.3 times more than Turkey meat Turkey meat
Vitamin B5 35% 28% 1.77mg 1.6 times more than Sunflower seed Sunflower seed
Vitamin B6 27% 36% 0.35mg 2.9 times more than Oat Oat
Folate 60% 18% 240µg 3.9 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 57% 0.25mg 1.2 times less than Chicken meat Chicken meat
Threonine 0% 61% 0.88mg 1.2 times more than Beef Beef
Isoleucine 0% 63% 0.91mg Equal to Salmon Salmon
Leucine 0% 61% 1.67mg 1.5 times less than Tuna Tuna
Lysine 0% 72% 0.93mg 2 times more than Tofu Tofu
Methionine 0% 71% 0.32mg 3.3 times more than Quinoa Quinoa
Phenylalanine 0% 43% 1.38mg 2.1 times more than Egg Egg
Valine 0% 59% 1.08mg 1.9 times less than Soybean Soybean
Histidine 0% 62% 0.65mg 1.1 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 31% 20% 6.28g 1.1 times more than Beef Beef
Monounsaturated Fat N/A 10% 24.43g 2.5 times more than Avocado Avocado
Polyunsaturated fat N/A 10% 15.56g 3 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 567
% Daily Value*
75%
Total Fat 49g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 18mg
5%
Total Carbohydrate 16g
36%
Dietary Fiber 9g
Total Sugars g
Includes ? g Added Sugars
Protein 26g
Vitamin D 0mcg 0%

Calcium 92mg 9%

Iron 5mg 63%

Potassium 705mg 21%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Peanut nutrition infographic

Peanut nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.