1 serving (28 grams) contains 161 calories, 7.3 grams of protein, 14.0 grams of fat, and 4.6 grams of carbohydrates.
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Nutrition Information
Calories |
644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56 g | 71% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20 mg | 0% | |
| Total Carbohydrates | 18.4 g | 6% | |
| Dietary Fiber | 9.6 g | 34% | |
| Sugars | 4.8 g | ||
| protein | 29.2 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 800 mg | 17% | |
* 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 Unsalted peanuts
Unsalted peanuts are a type of legume native to South America, particularly from regions like modern-day Brazil and Paraguay. They have become a staple in various global cuisines and are commonly consumed as snacks, additions to salads, or ground into peanut butter. Nutritionally, unsalted peanuts are calorie-dense and rich in healthy monounsaturated fats, plant-based protein, and dietary fiber. They are also an excellent source of essential vitamins and minerals such as niacin (Vitamin B3), magnesium, phosphorus, and Vitamin E. A 28-gram (1 ounce) serving contains approximately 161 calories, 7 grams of protein, 14 grams of fat (mostly unsaturated), and 2.4 grams of fiber. Unsalted peanuts are naturally low in sodium, making them a heart-healthy option compared to salted varieties.
Health Benefits
- Rich source of monounsaturated fats, which support heart health and can help lower LDL (bad) cholesterol levels.
- High in protein (7 grams per 1-ounce serving), promoting muscle repair and growth, especially important for plant-based diets.
- Good source of niacin (19% of the Daily Value per 1-ounce serving), which helps maintain brain function and supports a healthy metabolism.
- Contains magnesium (12% of the Daily Value per 1-ounce serving), essential for energy production, muscle function, and maintaining healthy blood pressure.
- Provides Vitamin E (7% of the Daily Value per 1-ounce serving), an antioxidant that helps protect cells from oxidative stress.
Dietary Considerations
Selection and Storage
Store unsalted peanuts in an airtight container in a cool, dry place to maintain freshness. For extended shelf life, refrigerate or freeze them to prevent rancidity caused by their natural oils.
Common Questions About Unsalted peanuts Nutrition
Are unsalted peanuts high in protein?
Yes, unsalted peanuts are an excellent source of protein. One ounce (roughly 28 grams) of unsalted peanuts contains about 7 grams of protein, which makes them a great snack option for muscle repair and growth.
Can I eat unsalted peanuts on a keto diet?
Unsalted peanuts can be consumed on a keto diet in moderation. They are relatively low in carbs, containing about 4-5 grams of net carbs per ounce, but they are calorie-dense due to their high fat content, so watch portion sizes.
What are the health benefits of unsalted peanuts?
Unsalted peanuts are rich in healthy monounsaturated fats, which may support heart health. They also contain essential nutrients like magnesium, vitamin E, and antioxidants. However, they are calorie-dense, so portion control is important to avoid excessive calorie intake.
How many unsalted peanuts should I eat in a serving?
A standard serving size of unsalted peanuts is about one ounce, or roughly a small handful (28 grams). This portion contains 160-170 calories and provides a balanced amount of protein, fat, and fiber.
How do unsalted peanuts compare to roasted or salted peanuts?
Unsalted peanuts are a healthier choice compared to salted peanuts as they are lower in sodium, which is beneficial for heart health. Roasted peanuts offer similar nutritional benefits, but oil-roasted varieties may be higher in fat and calories compared to raw unsalted peanuts.
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.
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.
