1 serving (28 grams) contains 166 calories, 6.9 grams of protein, 14.1 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
857.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 11.3 g | 56% | |
| Polyunsaturated Fat | 14.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 598.6 mg | 26% | |
| Total Carbohydrates | 31.1 g | 11% | |
| Dietary Fiber | 12.3 g | 43% | |
| Sugars | 7.2 g | ||
| protein | 35.6 g | 71% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 84.7 mg | 6% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 925.6 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Peanuts
Peanuts are legumes native to South America, commonly used in various global cuisines ranging from Asian stir-fries to American peanut butter. They are rich in macronutrients, particularly healthy fats (49.7g per 100g), as well as protein (24.4g per 100g), making them a popular choice for plant-based diets. Peanuts provide significant dietary fiber (8.4g per 100g), aiding digestion, and are also a good source of minerals such as calcium (58mg) and iron (1.58mg). While they do not contain vitamin C or D, their high energy (587 kcal per 100g) and nutrient density make them a versatile staple in diets worldwide.
Health Benefits
- Heart health: High in monounsaturated and polyunsaturated fats, peanuts help reduce bad cholesterol levels, promoting cardiovascular health.
- Muscle repair: With 24.4g of protein per 100g, peanuts support muscle growth and recovery, especially for active individuals.
- Digestive health: Peanuts offer 8.4g of dietary fiber per 100g, aiding regular bowel movements and overall digestive health.
Dietary Considerations
Selection and Storage
Store peanuts in a cool, dry place in airtight containers to prevent rancidity. Refrigeration can extend freshness, especially for large quantities.
Common Questions About Peanuts Nutrition
Are peanuts high in protein?
Yes, peanuts are an excellent source of protein, providing around 24.4 grams of protein per 100 grams. This makes them a great plant-based option for those looking to increase their protein intake, especially for vegans and vegetarians.
Can I eat peanuts on a keto diet?
Peanuts can be eaten in moderation on a keto diet due to their relatively low net carb content. They contain 21.3 grams of carbohydrates per 100 grams, but with 8.4 grams of fiber, the net carbs are reduced to 12.9 grams. Be mindful of portion sizes to stay within your daily carb limit.
What are the health benefits and concerns of eating peanuts?
Peanuts are rich in healthy fats (49.7 grams per 100 grams), protein, and fiber, making them beneficial for heart health and aiding in satiety. However, they are also calorie-dense at 587 calories per 100 grams, and individuals with peanut allergies must strictly avoid them. Additionally, salted or flavored peanuts may contain high sodium levels (410 mg per 100 grams), which could be a concern for those monitoring their sodium intake.
How many peanuts should I eat in a day?
A recommended serving size of peanuts is about 1 ounce (approximately 28 grams or a small handful), which provides around 161 calories. This portion balances nutritional benefits without significantly adding to your calorie intake, especially if you are watching your weight.
How do peanuts compare to almonds nutritionally?
Peanuts and almonds are both nutrient-dense, but they have differences. Peanuts are slightly higher in protein (24.4g vs. 21.2g per 100g) and carbohydrates (21.3g vs. 21.6g net carbs for almonds), while almonds are higher in fiber (12.5g vs. 8.4g) and vitamin E. The choice depends on your nutritional priorities, such as protein versus micronutrient needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Peanuts DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Consumer Fact Sheet on Vitamin ENIH Office of Dietary SupplementsDiscusses peanuts as a good source of vitamin E, highlighting its role in protecting cells and supporting health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
