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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


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.


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

25% 49% 17% 7% 3%
Daily Value: 52%
25.8 g of 50 g
Daily Value: 76%
49.24 g of 65 g
Daily Value: 5%
16.13 g of 300 g
Daily Value: 0%
6.5 g of 2,000 g
2.33 g

Serving Size

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

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%


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

29% 53% 18%
Sugar: 4.72 g
Fiber: 8.5 g
Other: 2.91 g


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

14% 53% 34%
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).


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

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%


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).


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).


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 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).


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.”

Important nutritional characteristics for Peanut

Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
13 (low)
Insulin index ⓘ 20
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ 76mg
TOP 3% Fats ⓘHigher in Fats content than 97% of foods
TOP 3% Calories ⓘHigher in Calories content than 97% of foods
TOP 9% Potassium ⓘHigher in Potassium content than 91% of foods
TOP 10% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 90% of foods
TOP 10% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 90% of foods

Peanut calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 567
Calories in 1 oz 161 28.35 g
Calories in 1 cup 828 146 g

Mineral chart - relative view

705 mg
TOP 9%
168 mg
TOP 11%
4.58 mg
TOP 12%
376 mg
TOP 12%
1.144 mg
TOP 16%
92 mg
TOP 24%
1.934 mg
TOP 28%
3.27 mg
TOP 28%
7.2 µg
TOP 64%
52.5 mg
TOP 65%
18 mg
TOP 82%

Vitamin chart - relative view

Vitamin B3
12.066 mg
TOP 11%
Vitamin B1
0.64 mg
TOP 14%
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 Value DV% In TOP % of foods Comparison
Calories 567kcal 28% 3% 12.1 times more than OrangeOrange
Protein 25.8g 61% 12% 9.1 times more than BroccoliBroccoli
Fats 49.24g 76% 3% 1.5 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 7.63g N/A 50% 7.1 times less than ChocolateChocolate
Carbs 16.13g 5% 39% 1.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 4.58mg 57% 12% 1.8 times more than BeefBeef
Calcium 92mg 9% 24% 1.4 times less than MilkMilk
Potassium 705mg 21% 9% 4.8 times more than CucumberCucumber
Magnesium 168mg 40% 11% 1.2 times more than AlmondAlmond
Sugar 4.72g N/A 49% 1.9 times less than Coca-ColaCoca-Cola
Fiber 8.5g 34% 13% 3.5 times more than OrangeOrange
Copper 1.14mg 127% 16% 8.1 times more than ShiitakeShiitake
Zinc 3.27mg 30% 28% 1.9 times less than BeefBeef
Phosphorus 376mg 54% 12% 2.1 times more than Chicken meatChicken meat
Sodium 18mg 1% 82% 27.2 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 8.33mg 56% 35% 5.7 times more than KiwifruitKiwifruit
Selenium 7.2µg 13% 64%
Manganese 1.93mg 84% 28%
Vitamin B1 0.64mg 53% 14% 2.4 times more than Pea rawPea raw
Vitamin B2 0.14mg 10% 61% Equal to AvocadoAvocado
Vitamin B3 12.07mg 75% 11% 1.3 times more than Turkey meatTurkey meat
Vitamin B5 1.77mg 35% 28% 1.6 times more than Sunflower seedSunflower seed
Vitamin B6 0.35mg 27% 36% 2.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 240µg 60% 18% 3.9 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 6.28g 31% 20% 1.1 times more than BeefBeef
Monounsaturated Fat 24.43g N/A 10% 2.5 times more than AvocadoAvocado
Polyunsaturated fat 15.56g N/A 10% 3 times less than WalnutWalnut
Tryptophan 0.25mg 0% 57% 1.2 times less than Chicken meatChicken meat
Threonine 0.88mg 0% 61% 1.2 times more than BeefBeef
Isoleucine 0.91mg 0% 63% Equal to Salmon rawSalmon raw
Leucine 1.67mg 0% 61% 1.5 times less than TunaTuna
Lysine 0.93mg 0% 72% 2 times more than TofuTofu
Methionine 0.32mg 0% 71% 3.3 times more than QuinoaQuinoa
Phenylalanine 1.38mg 0% 43% 2.1 times more than EggEgg
Valine 1.08mg 0% 59% 1.9 times less than Soybean rawSoybean raw
Histidine 0.65mg 0% 62% 1.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 567
% Daily Value*
Total Fat 49g
Saturated Fat 6g
Trans Fat g
Cholesterol 0mg
Sodium 18mg
Total Carbohydrate 16g
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
 ⓘ 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.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ 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.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ 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.

Peanut nutrition infographic

Peanut nutrition infographic
Infographic link


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.


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