Peanuts: Calories, Nutrition & Healthier Swaps
567 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: high salt: low fiber: high
Peanuts are technically legumes: high in protein, unsaturated fat and niacin (B3), and as calorie-dense as any nut.
Peanuts nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 567 kcal | 170 kcal |
| Protein | 26 g | 7.8 g |
| Fat | 49 g | 15 g |
| incl. saturated | 6.3 g | 1.9 g |
| Carbohydrates | 16 g | 4.8 g |
| incl. sugars | 4.7 g | 1.4 g |
| Fiber | 8.5 g | 2.6 g |
| Salt | 0 g | 0 g |
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.
Peanuts: nutrition highlights
It has 2.6 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, peanuts gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 6.3 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 567 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One 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.
Healthier swaps for Peanuts
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Chia Seeds — 35 g, 170 kcal: +9.3 g fibre.
- Flax Seeds — 30 g, 160 kcal: +5.6 g fibre.
- Poppy seeds — 30 g, 158 kcal: +3.5 g fibre.
More in nuts & seeds
AlmondsWalnutsPistachiosPeanut ButterAlmond ButterPumpkin SeedsChia SeedsFlax Seeds