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!
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Raw Peanuts (1 oz.)
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Nutrients
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Amount
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| Calories |
161
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| Protein |
7.3 g
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| Total Carbohydrate |
4.6 g
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| Dietary Fiber |
2.4 g
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| Total Fat |
14 g
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| Saturated Fat |
1.8 g
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| Monounsaturated Fat |
6.9 g
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| Polyunsaturated Fat |
4.4 g
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| Vitamin E |
2.4 mg AT
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| Folate |
68 mcg
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| Niacin |
3.4 mg
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| Thiamin |
0.18 mg
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| Riboflavin |
0.04 mg
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| Pantothenic acid |
0.5 mg
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| Vitamin B6 |
0.10 mg
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| Zinc |
0.93 mg
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| Copper |
0.32 mg
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| Selenium |
2.0 mcg
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| Magnesium |
48 mg
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| Phosphorus |
107 mg
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| Potassium |
200 mg
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| Calcium |
26 mg
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| Sodium |
5 mg
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| Iron |
1.3 mg
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| Cholesterol |
0.0 mg
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| Resveratrol |
present
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| Arginine |
0.88 g
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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
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Dry Roasted, Salted Peanuts (1 oz.)
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% Daily Value
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Nutrients
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Amount
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n/a
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Calories |
166.0
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|
14%
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Protein |
6.9 g
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|
2%
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Total Carbohydrate |
6.0 g
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9%
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Dietary Fiber |
2.4 g
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18%
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Total Fat |
14.1 g
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11%
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Saturated Fat |
2.2 g
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|
n/a
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Monounsaturated Fat |
7.4 g
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|
n/a
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Polyunsaturated Fat |
2.8 g
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|
n/a
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Omega 6 fatty acid |
2.7 g
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|
n/a
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Omega 3 fatty acid |
trace
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|
9%
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Vitamin E |
1.4 mg AT
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7%
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Folate |
27 mcg
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|
25%
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Niacin |
4.07 mg
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|
3%
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Thiamin |
0.04 mg
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|
5%
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Riboflavin |
0.06 mg
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|
n/a
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Pantothenic acid |
0.29 mg
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|
8%
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Vitamin B6 |
0.13 mg
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7%
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Zinc |
0.79 mg
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13%
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Copper |
0.12 mg
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5%
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Selenium |
2.6 mcg
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12%
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Magnesium |
50 mg
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8%
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Phosphorus |
103 mg
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4%
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Potassium |
180 mg
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|
1%
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Calcium |
16 mg
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5%
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Sodium |
116 mg
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3%
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Iron |
0.45 mg
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| Cholesterol |
0.0 mg
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| Resveratrol |
present
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| Arginine |
0.8g
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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.
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Oil-Roasted, Salted Peanuts (1 oz.)
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Nutrients |
Amount |
| Calories |
170
|
| Protein |
8.0 g
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| Total Carbohydrate |
4.3 g
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| Dietary Fiber |
2.7 g
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| Total Fat |
14.9 g
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| Saturated Fat |
2.5 g
|
| Monounsaturated Fat |
7.4 g
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| Polyunsaturated Fat |
4.3 g
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| Omega 6 fatty acid |
4.3 g
|
| Omega 3 fatty acid |
trace
|
| Vitamin E |
2.0 mg AT
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| Folate |
34.0 mcg
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| Niacin |
3.9 mg
|
| Thiamin |
0.02 mg
|
| Riboflavin |
0.03 mg
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| Pantothenic acid |
0.34 mg
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| Vitamin B6 |
0.13 mg
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| Zinc |
0.93 mg
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| Copper |
0.15 mg
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| Magnesium |
50 mg
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| Phosphorus |
113 mg
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| Potassium |
206 mg
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| Calcium |
17 mg
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| Sodium |
91 mg
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| Iron |
0.43 mg
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| Cholesterol |
0 mg
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| Resveratrol |
present
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| Arginine |
0.92 g
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| Total phytosterols |
62.4 mg
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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
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Peanut Butter, smooth style, with salt (2tbsp.)
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Nutrients
|
Amount
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| Calories |
191
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| Protein |
7.1 g
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| Total Carbohydrate |
7.1 g
|
| Dietary Fiber |
1.6 g
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| Total Fat |
16.4 g
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| Saturated Fat |
3.3 g
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| 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
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| 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
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| Potassium |
179 mg
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| Calcium |
16 mg
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| Sodium |
136 mg
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| Iron |
0.60 mg
|
| Cholesterol |
0 mg
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| Resveratrol |
present
|
| Arginine |
0.88 g
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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.)
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Nutrients
|
Amount
|
| Calories |
188
|
| Protein |
7.7 g
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| 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
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| Vitamin E |
2.02 mg AT
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| Folate |
29 mcg
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| Niacin |
4.4 mg
|
| Thiamin |
0.03 mg
|
| Riboflavin |
0.04 mg
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| Pantothenic acid |
0.36 mg
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| Vitamin B6 |
0.13 mg
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| Zinc |
0.89 mg
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| Copper |
0.19 mg
|
| Selenium |
2.6 mcg
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| Magnesium |
51 mg
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| Phosphorus |
102 mg
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| Potassium |
238 mg
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| Calcium |
14 mg
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| Sodium |
156 mg
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| Iron |
0.61 mg
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| Cholesterol |
0 mg
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| Resveratrol |
present
|
| Arginine |
0.87 g
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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.)
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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
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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.