Peanut Nutrition Data

While there are many snack and ingredient choices out there, the nutritional value of peanut butter and peanuts are relatively high compared to other options. For example, in the legume or dried bean family, peanuts are pretty low in calories are pretty low. Plus, they are a terrific source of protein!

But the story gets better and better. In fact, you might be surprised with just how great the nutritional value of peanut butter, roasted peanuts and other peanut products areonce you see the peanut nutrition data below—especially when you consider the significant amounts of the following nutrients found in a single ounce. Check out these peanut nutrition labels to find out more!

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

If you like sticking to the basics, and raw peanuts are your snack of choice, then check out the nutritional breakdown of peanuts calories, protein, fats, vitamins and more.

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

Dry roasted peanut benefits don’t stop at taste. Their nutritional value makes them a snack or recipe ingredient that you don’t have to feel guilty about.

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

Oil-roasted peanuts are a great way to benefit from the nutritional benefits of peanuts while not skipping out on taste.

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

The nutritional value of peanut butter remains even in the creamiest of peanut butter. It’s so good it’s hard to believe it’s good for you!

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

Chunky peanut butter nutritional information doesn’t look much different than smooth, but this peanut butter can add a little extra to an afternoon snack or lunch recipe.

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

Peanut oil is a great cooking alternative. Don’t take our word for it, check out the nutritional value of peanut oil and see why yourself.

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