Peanuts Nutrition Facts And Health Benefits

Peanuts are also called groundnuts. Four types of peanuts are available in the USA: Runner, Virginia, Spanish, and Valencia. In India, peanuts are available in varieties like Bold, Java, and Red Natal.

Peanuts are rich in healthy fats, low in carbs, and high in protein; which makes them a perfect choice for diabetic persons.

The peanut's scientific name is 'Arachis hypogaea'. Peanuts are used commercially to make energy bars, peanut butter, salted peanuts, peanut oil, cake, chocolate, and more.

Raw Peanuts Nutrition Facts

Here below table shows raw peanut's nutritional value per 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 567

Calories from Fat 441

% Daily Value*
Total Fat 49g 76%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 16g 6%
Dietary Fiber 9g 36%
Sugars 4g
Protein 26g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100 grams of peanuts holds 567 Kcals, 49 grams of fat, 16 grams of carbohydrate (9 grams of fiber and 4 grams of sugar), and 26 grams of protein.

There is no cholesterol or trans fat in the peanuts. It contains 18 mg of sodium.


100 grams of peanuts have 567 Kcals(2370 kJ). Most of the calories come from fat.

A 100-gram of peanut has 16 grams of carbohydrates, 9 grams of fiber, and 4 grams of natural sugar. In 100 grams of peanuts, Net carbs(Total Carbs-Fiber) should be 7 grams. That's awesome.

Peanuts are a great source of healthy fats. 100 grams of peanuts retain 49 grams of fat. 7 grams of saturated fats and the rest are unsaturated fats.

100 gram of peanuts has unsaturated fatty acids below:
Monounsaturated fatty acids - 24 grams
Polyunsaturated fatty acids - 16 grams

Protein is essential for body growth and development. Peanuts provide a good amount of protein. 100 grams of raw peanuts have 26 grams of protein.

100 grams of peanuts hold below amino acids:
Tryptophan 0.25g
Threonine 0.883g
Isoleucine 0.907g
Leucine 1.67g
Lysine 0.926g
Methionine 0.317g
Cystine 0.331g
Phenylalanine 1.38g
Tyrosine 1.05g
Valine 1.08g
Arginine 3.08g
Histidine 0.652g
Alanine 1.02g
Aspartic acid 3.15g
Glutamic acid 5.39g
Glycine 1.55g
Proline 1.14g
Serine 1.27g

Glycemic Index:

The glycemic index of peanuts is 13-15. The low glycemic index makes it the ideal food for people with diabetes.

Vitamins And Minerals In Peanuts





Vitamin C

0 mg


92 mg

Vitamin A

0 mcg


376 mg

Vitamin E

8.33 mg


705 mg

Vitamin K

0 mcg


4.58 mg

Vitamin B1

0.64 mg


168 mg

Vitamin B2

0.135 mg


3.27 mg

Vitamin B3

12.1 mg


1.14 mg

Vitamin B6

0.348 mg


1.96 mg

Vitamin B9

240 mcg

100 grams of peanuts can have Vitamin C(0%), Vitamin A(0%), Vitamin E(55%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).

Vitamin E
keeps healthy skin and eyes.

Peanuts are loaded with B vitamins. 100 grams of peanuts can have Vitamin B1(thiamin) 53%, Vitamin B2(riboflavin) 10%, Vitamin B3(niacin) 75%, Vitamin B6(pyridoxine) 26%, and Vitamin B9(folate) 60% of your RDA(Recommended Dietary Allowances). B vitamins may relieve stress, improve cognitive performance and reduce depression and anxiety.

Minerals are also required for the body's growth. Let's check its percentage value.

100 grams of peanuts can provide Calcium at 8%, Phosphorus 9%, Potassium 35%, Iron 31%, Magnesium 40%, Zinc 30%, Copper 127% and Manganese 85% of your RDA (Recommended Dietary Allowances).

Calcium strengthens our bones; Phosphorus helps to remove waste and repair damaged tissues.; Potassium regulates fluid balance; Iron helps the body to make hemoglobin; Magnesium supports muscle, nerve function, and energy production.

Zinc plays a significant role in cell growth and the creation of DNA; Copper helps your body make red blood cells and keeps nerve cells and your immune system healthy.; Manganese helps the body to create connective tissue, bones, and blood clotting factors.

Health Benefits Of Peanuts

Benefits of peanuts for skin:

Peanuts are rich in vitamin E. Vitamin E keeps skin and eyes healthy. It is a rich source of monosaturated fatty acids, which flush out toxins that cause pimples.

Good protein source:

Peanuts are a rich source of proteins. 100 grams of raw peanuts have 26 grams of protein. Proteins are needed for cell growth and maintenance. It is essential for nails, hair, and the mind.

Benefits of peanuts for the heart:

Peanuts are a good source of healthy fats, especially monounsaturated fatty acids, which helps to reduce bad cholesterol (LDL= low-density lipoprotein) in the body and help raise good cholesterol (HDL=high-density lipoproteins), which is good for your heart health.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions (FAQ)

How many peanuts can I eat a day?

Consuming about 1 ounce of all nuts day-to-day can get good micronutrients and macronutrients.

Is groundnut protein or fat?

Peanuts(groundnuts) are a rich source of healthy fats and contain a good amount of protein. About 100 grams of peanuts provide 26 grams of protein and 49 grams of fat.

Is it OK to eat 200g of peanuts a day?

Overconsuming any nuts makes you unhealthy rather than healthy. 200 grams of peanuts can provide you with 1120 Kcals. Well, it is a rich source of healthy fats, but overconsumption can store more fats in the body.

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