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.