Peanuts
A legume that behaves like a nut: 7 g protein per 30 g, with niacin and vitamin E.
Nutrition per 100 g
Standardised to 100 g of peanuts, dry roasted for fair comparison. Typical serving: 30 g dry roasted — 170 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 567 kcal | 170 kcal | 100 kcal |
| Protein | 23.3 g | 7 g | 4.1 g |
| Carbohydrate | 20.3 g | 6.1 g | 3.6 g |
| Fat | 48.3 g | 14.5 g | 8.5 g |
| Fibre | 7.7 g | 2.3 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of peanuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.8 mg | 0.24 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 6.1 mg | 1.8 mg | 41% |
| Vitamin K | 12 µg | 3.6 µg | 10% |
| Thiamin | 0.3 mg | 0.09 mg | 25% |
| Riboflavin | 0.4 mg | 0.12 mg | 31% |
| Niacin | 6.2 mg | 1.9 mg | 39% |
| Vitamin B6 | 0.36 mg | 0.11 mg | 21% |
| Folate | 60 µg | 18 µg | 15% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 59.2 mg | 17.8 mg | 11% |
| Minerals | |||
| Calcium | 87 mg | 26.1 mg | 7% |
| Iron | 3.7 mg | 1.1 mg | 21% |
| Magnesium | 227 mg | 68.1 mg | 54% |
| Phosphorus | 438 mg | 131 mg | 35% |
| Potassium | 643 mg | 193 mg | 14% |
| Sodium | 4 mg | 1.2 mg | <1% |
| Zinc | 4.1 mg | 1.2 mg | 37% |
| Selenium | 9.3 µg | 2.8 µg | 17% |
| Copper | 1.5 mg | 0.45 mg | 167% |
| Manganese | 2.6 mg | 0.78 mg | 113% |
Source: USDA FoodData Central — Nuts, mixed nuts, dry roasted, with peanuts, without salt added
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat peanuts?
- The highest-protein nut-style snack, at the lowest price.
- Regular nut eaters show lower cardiovascular risk in cohort studies.
- Peanut butter with no added oil or sugar is a two-ingredient staple.
How to include it
- Buy peanut butter whose label reads peanuts and salt only.
- Toss roasted peanuts through noodle and cabbage salads.
- Blend into satay sauce with lime and chilli.
Things to consider
- A major allergen; early introduction in infancy is now advised in many guidelines.
- Salted and honey-roasted versions add sodium and sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
per 100 g · Typical serving: 30 g
Cashews
Creamy nuts high in copper and magnesium that blend into dairy-free sauces.
- kcal
- 550
- protein
- 18.3 g
- fibre
- 3 g
per 100 g · Typical serving: 30 g
Banana
Fast, cheap carbohydrate with potassium and B6, and resistant starch when slightly green.
- kcal
- 89
- protein
- 1.1 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 medium banana (118 g)
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