Nutritional Value of Peanuts

Peanuts and peanut butter are whole foods that pack a lot of nutrition into just one serving. In the legume or dried bean family, the glycemic index of peanuts is a relatively low 15, and they are a terrific protein source too! But the story gets better and better when you consider the significant amounts of the following nutrients found in a single ounce of peanuts.

Raw Peanuts (1 oz.)
Nutrients
Amount
Calories
161
Protein
7.3 g
Total Carbohydrate
4.6 g
Dietary Fiber
2.4 g
Total Fat
14 g
Saturated Fat
1.8 g
Monounsaturated Fat
6.9 g
Polyunsaturated Fat
4.4 g
Vitamin E
2.4 mg AT
Folate
68 mcg
Niacin
3.4 mg
Thiamin
0.18 mg
Riboflavin
0.04 mg
Pantothenic acid
0.5 mg
Vitamin B6
0.10 mg
Zinc
0.93 mg
Copper
0.32 mg
Selenium
2.0 mcg
Magnesium
48 mg
Phosphorus
107 mg
Potassium
200 mg
Calcium
26 mg
Sodium
5 mg
Iron
1.3 mg
Cholesterol
0.0 mg
Resveratrol
present
Arginine
0.88 g

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.
Nutrient Data Laboratory

Dry Roasted, Salted Peanuts (1 oz.)
% Daily Value
Nutrients
Amount
n/a
Calories
166.0
14%
Protein
6.9 g
2%
Total Carbohydrate
6.0 g
9%
Dietary Fiber
2.4 g
18%
Total Fat
14.1 g
11%
Saturated Fat
2.2 g
n/a
Monounsaturated Fat
7.4 g
n/a
Polyunsaturated Fat
2.8 g
n/a
Omega 6 fatty acid
2.7 g
n/a
Omega 3 fatty acid
trace
9%
Vitamin E
1.4 mg AT
7%
Folate
27 mcg
25%
Niacin
4.07 mg
3%
Thiamin
0.04 mg
5%
Riboflavin
0.06 mg
n/a
Pantothenic acid
0.29 mg
8%
Vitamin B6
0.13 mg
7%
Zinc
0.79 mg
13%
Copper
0.12 mg
5%
Selenium
2.6 mcg
12%
Magnesium
50 mg
8%
Phosphorus
103 mg
4%
Potassium
180 mg
1%
Calcium
16 mg
5%
Sodium
116 mg
3%
Iron
0.45 mg
Cholesterol
0.0 mg
Resveratrol
present
Arginine
0.8g

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.
Nutrient Data Laboratory.

Oil-Roasted, Salted Peanuts (1 oz.)

Nutrients

Amount

Calories
170
Protein
8.0 g
Total Carbohydrate
4.3 g
Dietary Fiber
2.7 g
Total Fat
14.9 g
Saturated Fat
2.5 g
Monounsaturated Fat
7.4 g
Polyunsaturated Fat
4.3 g
Omega 6 fatty acid
4.3 g
Omega 3 fatty acid
trace
Vitamin E
2.0 mg AT
Folate
34.0 mcg
Niacin
3.9 mg
Thiamin
0.02 mg
Riboflavin
0.03 mg
Pantothenic acid
0.34 mg
Vitamin B6
0.13 mg
Zinc
0.93 mg
Copper
0.15 mg
Magnesium
50 mg
Phosphorus
113 mg
Potassium
206 mg
Calcium
17 mg
Sodium
91 mg
Iron
0.43 mg
Cholesterol
0 mg
Resveratrol
present
Arginine
0.92 g
Total phytosterols
62.4 mg

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.
Nutrient Data Labratory

Peanut Butter, smooth style, with salt (2tbsp.)
Nutrients
Amount
Calories
191
Protein
7.1 g
Total Carbohydrate
7.1 g
Dietary Fiber
1.6 g
Total Fat
16.4 g
 Saturated Fat
3.3 g
 Monounsaturated Fat
7.6 g
 Polyunsaturated Fat
4.0 g
  Omega 6 fatty acid
4.0 g
  Omega 3 fatty acid
trace
Vitamin E
2.9 mg AT
Folate
28 mcg
Niacin
4.2 mg
Thiamin
0.05 mg
Riboflavin
0.06 mg
Pantothenic acid
0.36 mg
Vitamin B6
0.14 mg
Zinc
0.8 mg
Copper
0.14 mg
Selenium
1.3 mcg
Magnesium
54 mg
Phosphorus
107 mg
Potassium
179 mg
Calcium
16 mg
Sodium
136 mg
Iron
0.60 mg
Cholesterol
0 mg
Resveratrol
present
Arginine
0.88 g

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018. Nutrient Data Laboratory.

Peanut Butter, chunky style, with salt (2 tbsp.)
Nutrients
Amount
Calories
188
Protein
7.7 g
Total Carbohydrate
6.9 g
Dietary Fiber
2.6 g
Total Fat
16 g
Saturated Fat
2.4 g
Monounsaturated Fat
7.4 g
Polyunsaturated Fat
4.5 g
Vitamin E
2.02 mg AT
Folate
29 mcg
Niacin
4.4 mg
Thiamin
0.03 mg
Riboflavin
0.04 mg
Pantothenic acid
0.36 mg
Vitamin B6
0.13 mg
Zinc
0.89 mg
Copper
0.19 mg
Selenium
2.6 mcg
Magnesium
51 mg
Phosphorus
102 mg
Potassium
238 mg
Calcium
14 mg
Sodium
156 mg
Iron
0.61 mg
Cholesterol
0 mg
Resveratrol
present
Arginine
0.87 g

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.
Nutrient Data Laboratory.

Peanut Oil (1 tbsp.)
Nutrients
Amount
Calories
119
Protein
0 g
Total Carbohydrate
0 g
Dietary Fiber
0 g
Total Fat
13.5 g
Saturated Fat
2.3 g
Monounsaturated Fat
6.2 g
Polyunsaturated Fat
4.3 g
Omega 6 fatty acid
4.3 g
Omega 3 fatty acid
0
Vitamin E
2.1 mg AT
Folate
0 mcg
Niacin
0 mg
Thiamin
0 mg
Riboflavin
0 mg
Pantothenic acid
0 mg
Vitamin B6
0 mg
Zinc
0 mg
Copper
0 mg
Magnesium
0 mg
Phosphorus
0 mg
Potassium
0 mg
Calcium
0 mg
Sodium
0 mg
Iron
0 mg
Cholesterol
0 mg
Resveratrol
n/a
Arginine
0 mg

U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018. Nutrient Data Laboratory.