Peanuts Nutrition Facts: Calories, Vitamins & Minerals
Peanuts nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 567 kcal | 170 kcal |
| Energy (kilojoules) | 2,372 kJ | 712 kJ |
| Protein | 26 g | 7.8 g |
| Fat | 49 g | 15 g |
| incl. saturated | 6.3 g | 1.9 g |
| Total carbohydrates | 16 g | 4.8 g |
| incl. sugars | 4.7 g | 1.4 g |
| incl. fiber | 8.5 g | 2.6 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
567 kcal (2,372 kJ) per 100 g · P/F/C 26/49/16 g
Serving (handful, 30 g) — 170 kcal (712 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: high salt: low fiber: high
Are peanuts healthy?
Yes, with an eye on the portion. On their nutrient profile, peanuts get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 13% of the fat — 1.9 g per serving.
- Fiber: 2.6 g per serving — 10% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 567 kcal per 100 g — a serving (handful, 30 g) is already 170 kcal.
A typical serving (handful, 30 g) has 170 kcal, 7.8 g protein, 15 g fat and 4.8 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Peanuts are technically legumes: high in protein, unsaturated fat and niacin (B3), and as calorie-dense as any nut.
protein 18%fat 77%carbs 5%
Vitamins and minerals in peanuts
Per 100 g, the standouts are copper — 1.1 mg, 127% of the Daily Value; manganese — 1.9 mg, 84% of the Daily Value; niacin — 12 mg, 76% of the Daily Value (#2 of 16 in our nuts & seeds section).
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 8.3 mg | 2.5 mg | 17% |
| Thiamin (B1) | 0.64 mg | 0.19 mg | 16% |
| Riboflavin (B2) | 0.14 mg | 0.04 mg | 3% |
| Niacin (B3) | 12 mg | 3.6 mg | 23% |
| Vitamin B6 | 0.35 mg | 0.1 mg | 6% |
| Folate (B9) | 240 mcg | 72 mcg | 18% |
| Potassium | 705 mg | 212 mg | 5% |
| Calcium | 92 mg | 28 mg | 2% |
| Magnesium | 168 mg | 50 mg | 12% |
| Phosphorus | 376 mg | 113 mg | 9% |
| Iron | 4.6 mg | 1.4 mg | 8% |
| Zinc | 3.3 mg | 0.98 mg | 9% |
| Copper | 1.1 mg | 0.34 mg | 38% |
| Manganese | 1.9 mg | 0.58 mg | 25% |
| Selenium | 7.2 mcg | 2.2 mcg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Peanuts, all types, raw” (FDC ID 172430, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Peanuts calories by weight, 20–150 g
30 g of peanuts has 170 calories and 50 g has 284. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 113 | 5.2 / 9.8 / 3.2 | 1.7 |
| 30 g — typical serving | 170 | 7.8 / 15 / 4.8 | 2.6 |
| 50 g | 284 | 13 / 25 / 8.1 | 4.3 |
| 100 g | 567 | 26 / 49 / 16 | 8.5 |
| 150 g | 851 | 39 / 74 / 24 | 13 |
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Portion → calories and macros
Pick a food and a portion.
Peanuts: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peanuts | 567 | 26 / 49 / 16 |
| Roasted salted peanuts | 587 | 24 / 50 / 21 |
| Peanut butter | 588 | 25 / 50 / 20 |
How much movement is one serving?
A serving (handful, 30 g) is 170 kcal — roughly 56 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Peanuts: swaps and alternatives
No need to swap: peanuts already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of peanuts.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Peanuts | A | 170 | 7.8 | 2.6 |
| Pistachios | A | 169 | 6 | 3.2 |
| Almonds | A | 174 | 6.3 | 3.8 |
| Almond Butter | A | 184 | 6.3 | 3.1 |
Peanuts vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chia Seeds | 486 | 17 / 31 / 42 |
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Peanuts | 567 | 26 / 49 / 16 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Hazelnuts | 628 | 15 / 61 / 17 |
FAQ
How many calories are in 100 g of peanuts?
100 g of peanuts has 567 calories, with 26 g protein, 49 g fat and 16 g carbohydrates (8.5 g fiber).
How many calories are in a serving of peanuts?
A serving (handful, 30 g) has 170 calories: 7.8 g protein, 15 g fat and 4.8 g carbs.
What are the macros of peanuts?
Per 100 g: 26 g protein, 16 g carbs and 49 g fat. By calories that's about 18% protein, 5% carbs and 77% fat.
How long do you have to walk to burn a serving of peanuts?
About 56 min of easy walking or 21 min of cycling for a 70 kg (154 lb) person — that's the 170 calories in a serving (handful, 30 g).
What vitamins and minerals are in peanuts?
Per 100 g, peanuts are richest in copper (1.1 mg, 127% DV), manganese (1.9 mg, 84% DV), niacin (12 mg, 76% DV) — from USDA FoodData Central record 172430.
How much fiber is in peanuts?
100 g of peanuts has 8.5 g of fiber; a serving (handful, 30 g) has 2.6 g — 10% of the 25 g a day the WHO recommends.
How do the calories in peanuts change with the type?
Per 100 g it ranges from 567 kcal (peanuts) to 588 kcal (peanut butter).