On this page
- What Is the Nutritional Value of Peanuts per 100g?
- What Does a Peanut Nutrition Facts Table Show?
- What Is the Protein and Amino Acid Profile of Peanuts?
- How Much Fat, Carbohydrate and Fibre Do Peanuts Contain?
- Which Vitamins and Minerals Do Peanuts Provide?
- How Do Raw, Roasted and Blanched Peanuts Compare?
- What Does the Research Say About Peanuts?
- How Do Food Brands Source Peanuts from Elysium?
- Frequently asked questions
Raw peanuts contain about 25.8 g of protein per 100 g, along with 567 kcal, 49.2 g of fat, 16.1 g of carbohydrate and 8.5 g of fibre, according to USDA FoodData Central. That makes peanut protein per 100g higher than most tree nuts. Peanuts are also a good source of niacin, folate, vitamin E, magnesium and copper. This fact sheet sets out the full nutrient profile and explains how roasting and blanching change it.
Key takeaways
- Raw peanuts provide about 25.8 g protein, 49.2 g fat and 567 kcal per 100 g.
- Most of the fat is unsaturated: about 24.4 g monounsaturated and 15.6 g polyunsaturated, against 6.3 g saturated.
- Peanuts are rich in niacin, folate, vitamin E, magnesium, phosphorus and copper.
- Dry roasting removes water and lowers some B vitamins, but protein and fat change little.
What Is the Nutritional Value of Peanuts per 100g?
Per 100 g, raw peanuts are high in energy, fat and protein, moderate in fibre and low in sugar. The figures in this article come from the USDA entry “Peanuts, all types, raw” (FDC ID 172430), which is the most widely used reference for peanut nutrition.
Peanuts and groundnuts are the same food, so the same values apply under either name; see our article on groundnut vs peanut. Values vary a little by variety, growing season and moisture. Indian export kernels are usually dried to 7% moisture or less, close to the USDA reference value of 6.5%.
Most people do not eat 100 g of peanuts at once, so it helps to scale the figures to a typical portion. A common snack serving is 28 g, about one ounce or a small handful. Based on the USDA values, that portion of raw peanuts provides roughly 159 kcal, 7.2 g of protein, 13.8 g of fat and 2.4 g of fibre. A 32 g serving of peanut butter, about two tablespoons, gives broadly similar figures, because peanut butter is mostly ground peanuts. For food brands, the 100 g values are the starting point for a nutrition panel, but the final label must reflect the actual recipe. Added salt, sugar or oil in roasted peanuts and spreads will change the result, so laboratory analysis of the finished product is the safest basis for any label.
What Does a Peanut Nutrition Facts Table Show?
The table lists the main nutrients in 100 g of raw peanuts.
| Nutrient | Amount per 100 g (raw) |
|---|---|
| Energy | 567 kcal |
| Protein | 25.8 g |
| Total fat | 49.2 g |
| Saturated fat | 6.3 g |
| Monounsaturated fat | 24.4 g |
| Polyunsaturated fat | 15.6 g |
| Carbohydrate | 16.1 g |
| Dietary fibre | 8.5 g |
| Sugars | 4.7 g |
| Water | 6.5 g |
| Potassium | 705 mg |
| Phosphorus | 376 mg |
| Magnesium | 168 mg |
| Calcium | 92 mg |
| Iron | 4.6 mg |
| Zinc | 3.3 mg |
| Copper | 1.1 mg |
| Manganese | 1.9 mg |
| Sodium | 18 mg |
| Niacin (vitamin B3) | 12.1 mg |
| Thiamin (vitamin B1) | 0.64 mg |
| Vitamin B6 | 0.35 mg |
| Folate | 240 µg |
| Vitamin E (alpha-tocopherol) | 8.3 mg |
Peanuts, all types, raw. Source: USDA FoodData Central, FDC ID 172430.
What Is the Protein and Amino Acid Profile of Peanuts?
Peanuts provide about 25.8 g of protein per 100 g, or roughly a quarter of their weight. This is more than most tree nuts, because the peanut is a legume and, like beans and lentils, stores much of its energy as protein.
Peanut protein is especially rich in arginine, at about 3.1 g per 100 g. It also contains about 1.7 g of leucine. Like most legumes, it is relatively low in lysine (about 0.9 g) and methionine (about 0.3 g), so it is not a complete protein on its own. Eating peanuts with cereals, such as bread or rice, helps to balance the amino acids, which is why peanut butter on bread is a traditional pairing. Food manufacturers use peanut kernels, peanut flour and defatted peanut meal to raise the protein content of bars, snacks and spreads.
How Much Fat, Carbohydrate and Fibre Do Peanuts Contain?
Fat is the largest part of a peanut, at about 49.2 g per 100 g, and it supplies most of the calories. About half of that fat is monounsaturated, mainly oleic acid, and about a third is polyunsaturated, mainly linoleic acid. Saturated fat is about 6.3 g. Peanuts contain no cholesterol, as they are a plant food.
Carbohydrate is about 16.1 g per 100 g, of which 8.5 g is fibre and only 4.7 g is sugars. The high fibre and fat content means peanuts release their energy slowly. The balance between oleic and linoleic acid also affects shelf life: varieties with more oleic acid resist rancidity better, which matters to snack and peanut butter makers that need a long best-before date.
Which Vitamins and Minerals Do Peanuts Provide?
Peanuts are a good source of several B vitamins, vitamin E and minerals. Per 100 g of raw peanuts, the most notable are:
- Niacin (vitamin B3): about 12.1 mg, one of the highest levels of any plant food.
- Folate: about 240 µg.
- Vitamin E: about 8.3 mg of alpha-tocopherol, an antioxidant vitamin found in plant oils.
- Thiamin (vitamin B1): about 0.64 mg.
- Magnesium and phosphorus: about 168 mg and 376 mg.
- Potassium: about 705 mg.
- Copper and manganese: about 1.1 mg and 1.9 mg.
Raw and dry-roasted peanuts are naturally low in sodium, at about 18 mg per 100 g for raw kernels. Salted snack peanuts contain much more, so check the label of finished products. Peanuts also contain plant compounds such as resveratrol and phytosterols, which researchers continue to study.
How Do Raw, Roasted and Blanched Peanuts Compare?
Processing changes the water content and some vitamins, but protein and fat stay broadly similar.
- Dry-roasted peanuts: roasting drives off most of the water, so nutrients become slightly more concentrated by weight. USDA lists dry-roasted peanuts without salt at about 587 kcal, 24.4 g protein and 49.7 g fat per 100 g (FDC ID 173806). Heat-sensitive vitamins, especially thiamin and folate, fall noticeably during roasting.
- Oil-roasted peanuts: fried in oil, so fat and calories can be slightly higher, depending on the oil absorbed.
- Salted peanuts: similar to roasted peanuts but with much more sodium.
- Blanched peanuts: the red skin is removed. The skin is a small part of the kernel but is rich in polyphenols, so blanched peanuts lose some of these compounds while their protein and fat change very little.
What Does the Research Say About Peanuts?
Research on peanuts mostly studies them as part of a wider diet that includes nuts. A large study published in the New England Journal of Medicine in 2013 followed more than 100,000 US nurses and health professionals for up to three decades and found that people who ate nuts, including peanuts, more often had lower death rates during the study. This was an observational study, so it shows an association rather than proof of cause.
The US Food and Drug Administration allows a qualified health claim for nuts, including peanuts, linked to heart health, but the wording must state that the evidence suggests but does not prove the effect. A review in the Journal of Food Science and Technology describes peanuts as a nutrient-dense food with protein, healthy fats and bioactive compounds. Peanuts are also a major allergen, and people with a peanut allergy must avoid them completely.
This article is for general information and is not medical or dietary advice.
How Do Food Brands Source Peanuts from Elysium?
Food brands that print a nutrition panel need consistent kernels, and that starts with the right type and count. Our guide to the types of peanuts grown in India explains which grade suits snacks, confectionery and butter. Elysium Agri Corporation, based in Jamnagar, Gujarat, exports Bold, Java and TJ peanut kernels, blanched, roasted and diced peanuts, and bulk peanut butter.
Every lot is processed at APEDA-registered units and tested for aflatoxin at an APEDA-approved lab before loading. Ask us to include moisture on the Certificate of Analysis if you need it for your own nutrition label. See our lab testing page for the full test panel. When you compare peanut protein per 100g across suppliers, ask for the moisture value too, because drier kernels show slightly higher figures.
Tell us the type, count, form, quantity and destination port, and we will send a quote with the specification sheet. Request a peanut quote →
Frequently asked questions
How much protein is in 100g of peanuts?
Raw peanuts contain about 25.8 g of protein per 100 g, according to USDA FoodData Central. Dry-roasted peanuts contain about 24 g. This is higher than most tree nuts, because the peanut is a legume. Peanut protein is rich in arginine but relatively low in lysine and methionine, so it pairs well with cereals.
How many calories are in 100g of raw groundnuts?
100 g of raw groundnuts provides about 567 kcal, according to USDA data. Most of the energy comes from fat, at about 49.2 g per 100 g, with the rest from protein and carbohydrate. Dry-roasted groundnuts have slightly more calories by weight, about 587 kcal, because roasting removes water.
What is the fat content of peanuts per 100g?
Raw peanuts contain about 49.2 g of fat per 100 g. About 24.4 g is monounsaturated fat, mainly oleic acid, and about 15.6 g is polyunsaturated, mainly linoleic acid. Saturated fat is about 6.3 g. Peanuts contain no cholesterol, because they are a plant food.
Do roasted peanuts have different nutrition from raw peanuts?
Roasted peanuts have less water, so protein, fat and calories are slightly more concentrated by weight. Dry-roasted peanuts have about 587 kcal per 100 g against 567 kcal raw. Heat-sensitive vitamins such as thiamin and folate fall during roasting. Salted roasted peanuts also contain much more sodium than raw kernels.
Which vitamins and minerals do peanuts provide?
Per 100 g, raw peanuts provide about 12.1 mg of niacin, 240 µg of folate, 8.3 mg of vitamin E and 0.64 mg of thiamin. They also supply potassium, phosphorus, magnesium, zinc, iron, copper and manganese. Raw peanuts are naturally low in sodium, at about 18 mg per 100 g.
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