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Peanuts Nutrition Facts: Are Peanuts Good for You?
Raw peanuts provide many nutrients. A 100-gram serving is high in protein, fiber, folate, niacin, and vitamin E, along with several minerals like copper and magnesium. They are also high in calories and fat, so portion size is a key consideration. Whether they are a good choice depends on how they fit into your overall diet, especially since this data is for raw, unsalted peanuts.
Per 100 g · Peanuts, all types, raw
What stands out in peanuts
- High in protein. A 100-gram serving of raw peanuts contains 25.8 grams of protein, which is 52% of the Daily Value (DV). This is the third highest protein content among 16 nuts and seeds on this site.
- Source of B vitamins. Peanuts are high in several B vitamins. A 100-gram portion supplies 75% of the DV for niacin (B3), 60% for folate, and 53% for thiamin (B1).
- Mineral content. This amount of peanuts is high in several minerals, providing 127% of the DV for copper, 84% for manganese, 40% for magnesium, and 30% for zinc.
- Fat composition. Peanuts contain 49.2 grams of total fat per 100 grams, with zero cholesterol. Most of this fat is monounsaturated (24.4 g) and polyunsaturated (15.6 g), with a smaller amount of saturated fat (6.3 g).
What to keep in mind
- Peanuts are calorically dense, with 567 calories per 100 grams.
- A 100-gram serving also contains 6.3 grams of saturated fat, which is 31% of the Daily Value.
- This nutrition data is for raw peanuts, which are very low in sodium (18 mg). Roasted and salted versions will have significantly more sodium.
Peanuts nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 567 kcal | – |
| Protein | 25.8 g | 52% |
| Total fat | 49.2 g | 63% |
| Saturated fat | 6.3 g | 31% |
| Monounsaturated fat | 24.4 g | – |
| Polyunsaturated fat | 15.6 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 16.1 g | 6% |
| Dietary fiber | 8.5 g | 30% |
| Total sugars | 4.7 g | – |
| Water | 6.5 g | – |
| Sodium | 18 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 705 mg | 15% |
| Calcium | 92 mg | 7% |
| Iron | 4.6 mg | 25% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 376 mg | 30% |
| Zinc | 3.3 mg | 30% |
| Copper | 1.1 mg | 127% |
| Manganese | 1.9 mg | 84% |
| Selenium | 7.2 mcg | 13% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 8.3 mg | 56% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.64 mg | 53% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 12.1 mg | 75% |
| Vitamin B6 | 0.35 mg | 20% |
| Folate (DFE) | 240 mcg | 60% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 52.5 mg | 10% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Peanuts by portion
The nutrition data per 100 grams can be understood through common serving sizes. A one-ounce serving of raw peanuts has 161 calories, 7.3 grams of protein, 13.9 grams of fat, and 2.4 grams of fiber. A larger portion, one cup, contains 828 calories, 37.7 grams of protein, 71.8 grams of fat, and 12.4 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 161 | 7.3 g | 4.6 g | 2.4 g | 13.9 g |
| 1 cup | 146 g | 828 | 37.7 g | 23.5 g | 12.4 g | 71.8 g |
How peanuts compares with other nuts and seeds
Compared to 15 other nuts and seeds on this site, raw peanuts rank first for folate content and third for protein. They are relatively low in sugar, ranking fourth lowest. With 567 calories per 100 grams, their calorie count is similar to that of almonds (579 kcal), pistachios (560 kcal), and pumpkin seeds (559 kcal). Their protein content of 25.8 grams is higher than that of almonds (21.1 g) and pistachios (20.2 g), but lower than pumpkin seeds (30.2 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Almonds | 579 | 21.1 g | 21.6 g | 12.5 g | 49.9 g |
Quick answers
How many calories are in a serving of peanuts?
A one-ounce serving of raw peanuts contains 161 calories. A one-cup serving contains 828 calories.
How much protein is in peanuts?
Raw peanuts provide 7.3 grams of protein per one-ounce serving and 25.8 grams of protein per 100 grams.
How much sugar is in peanuts?
Raw peanuts are low in sugar. A one-ounce serving contains 1.3 grams of sugar, while 100 grams contain 4.7 grams.
When to talk to a doctor or dietitian
- Peanuts contains peanuts, one of the major food allergens in the US. If you have a known or suspected peanuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 705 mg of potassium per 100 g, peanuts is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how peanuts fits your situation.
Last updated October 21, 2026