Peanut Nutrition Facts

Raw Peanuts Nutrition Facts

1 oz of raw peanuts contain the following:
Peanuts Calories: 161
Protein: 7.3 g
Total Carbohydrate: 4.6 g
Dietary Fiber: 2.4 g
Total Fat: 14 g
Sodium: 5 mg

This is only a snapshot of the nutritional value of peanuts. For more information on specific vitamins and minerals and other peanut products, like the nutritional content of peanut butter, check out the nutritional information chart below.

Nutrition Breakdown

Protein

A one-ounce serving of peanuts—about a handful—is considered a good source of protein based on the United States Department of Agriculture Nutrient Database. Peanuts and peanut butter alike provide 7 grams of high quality, plant-based protein to your diet. Since the protein in peanuts is plant-based, it carries with it additional components promoting positive health benefits like fiber and unique bioactives, unlike animal protein.

Fat

The 2020-2025 Dietary Guidelines for Americans suggest cooking and purchasing products made with oils higher in polyunsaturated and monounsaturated fat rather than butter, shortening, or coconut or palm oils. Luckily, more than 80% of the good fats in peanuts are from heart-healthy unsaturated fats. Scientific studies show that when healthy fats replace bad fats in our diets, the risk of cardiovascular disease as well as lower inflammation.

Fiber

Peanuts are a good source of fiber according to the United States Department of Agriculture’s Nutrient Database. Over a third of the carbohydrates in peanuts is fiber and according to the 2020-2025 Dietary Guidelines, more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.

Vitamins and Minerals

Peanuts and peanut butter are full of vitamins and minerals that are integral to growth, development, metabolic function, and immunity. There are a variety of micronutrients and bioactives that contribute to the nutritional content of peanuts.

Health Benefits of Peanuts

Peanuts Can Help You Live Longer

A recent study published in the Journal of the American Heart Association found that you can lower your risk of dying prematurely from multiple causes, including cardiovascular disease (one of the leading causes of death worldwide, according to the World Health Organization). All it takes is eating a healthy plant-based diet with plenty of nuts, legumes, fruits and vegetables.¹

Peanuts Promote Weight Loss Including Belly Fat

Consuming a small serving of peanuts or peanut butter daily for weight management and weight loss has been proven to positively impact the success of diets. One of the reasons for these exciting results may be because of the energy absorption benefits that peanuts provide. Although you may be satisfied after eating peanuts, you may not absorb all the calories consumed from peanuts and peanut products.

Can Help Relieve Inflammation

Foods with low glycemic loads have been shown to decrease inflammation as well. Fortunately, peanuts are a low-glycemic index food that’s full of anti-inflammatory ingredients, including certain fats, antioxidants, dietary fiber, arginine, and magnesium.

Promotes Heart Health

Other studies have found evidence pointing to additional components playing a part in peanuts’ heart-protective powers. Arginine, like that found in peanuts, may improve circulation and reduce heart disease risk. Peanuts are also a good source of vitamin E, which, when consumed in low quantities, can lead to benefits against coronary heart disease. But this is just the beginning. Make sure to check out the 6 ways peanuts help your heart.

Early Introduction of Peanuts

The National Institute of Allergy and Infectious Disease (NIAID) estimates that only 0.6 – 1.0% of Americans have peanut allergy, and studies show that up to 20% of peanut allergies can be outgrown. A peanut allergy occurs when a person’s immune system does not recognize peanut protein and mistakenly overreacts to it. Both genetic and environmental factors appear to be involved.

Some studies estimate that as many as 2% of children may have a peanut allergy. However, the true prevalence of food allergies is unknown. Those with a family history of allergy, asthma, or eczema, may be at increased risk.

But there is hope. Research shows that early peanut introduction in a child’s life (between 4-6 months) can reduce peanut allergy risk by 86%. For those who have already been diagnosed with a peanut allergy, various interventions are available that show promise. Ask your primary care doctor about the options you may have.

Boiled, Roasted or Salt?

There are many different ways to eat peanuts. Roasted, salted, boiled, the possibilities are endless. Although there are many similar nutrients benefits among these types, some of the benefits can change depending on how you enjoy this delicious and nutritious food.

Roasted Peanuts Nutrition

Roasted peanut calories are the same as raw, however, roasted peanut skins, such as light-roasted or dark-roasted, contain high amounts of natural antioxidants and a high content of dietary fiber. The same study showed that peanut skins contain high amounts of bioactives, which are plant substances found to offer health benefits possibly beyond vitamins and minerals. Bioactives such as polyphenols work as antioxidants to protect against heart disease, cancer, and stroke.2 Along with disease prevention, researchers at Purdue University reported participants had improved feelings of satisfaction after eating roasted peanuts and peanut butter compared to other high-carb snacks.3

Boiled Peanut Nutrition Facts

Boiled peanuts hold some souped-up nutritional benefits! Boiling peanuts has a significant effect on their phytochemical composition, increasing their total flavonoid and polyphenol count,6 which are better known as antioxidants. In fact, boiled peanuts have nearly four times the number of antioxidants found in other kinds of peanuts.

Salted Nuts Nutrition Facts

According to the CDC too much dietary sodium from salt can increase your blood pressure and your risk for a heart attack and stroke. Good news! Salted peanuts are a low-calorie and low-sodium food. According to the FDA, foods containing less than 140mg of sodium per serving can be considered a “low-sodium food”.4 Raw, dry roasted, oil roasted, and most salted varieties of peanuts meet this guideline.5 It’s all surface salt. Peanuts are naturally very low in sodium and most of the sodium in salted peanuts is surface salt that can rub off on your fingers or in the package.5 The top five sources of sodium in diet do not include peanuts. The top five sources of sodium in the American diet are breads and rolls, cold cut meats, soups, poultry, and pizza.

Can You Eat Raw Peanuts?

You can eat raw peanuts, however, we don’t recommend it. Although they contain the same amount of nutrients, they are not available commercially and in some countries raw peanuts are not held to certain FDA guidelines.

Sources

1. Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults. J Am Heart Assoc. 2019 Aug 20;8(16):e012865. doi: 10.1161/JAHA.119.012865. Epub 2019 Aug 7. PubMed PMID: 31387433.
2. Gonzalez C, Salas-Salvado J. The potential of nuts in the prevention of cancer. Br J Nutr,2006;96(2):87-94.
3. Li H, Li X, Yuan S, Jin Y, Lu J. Nut consumption and risk of metabolic syndrome and overweight/obesity: a meta-analysis of prospective cohort studies and randomized trials. Nutr Metab (Lond). 2018;15:46. Published 2018 Jun 22. doi:10.1186/s12986-018-0282-y
4. FDA. Guidance for Industry: A Food Labeling Guide. Available: http://www.fda.gov/Food/guidanceRegulation/ guidanceDocumentsRegulatoryinformation/Labelingnutrition/ucm064908.htm.
5. U.S. Department of Agriculture, Agricultural Research Service. 2010, U.S. Department of Agriculture National Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.
6. Chukwumah Y, Walker L, Vogler B, Verghese M. Changes in the phytochemical composition and profile of raw, boiled, and roasted peanuts. J Agric Food Chem. 2007 Oct 31;55(22):9266-73. doi: 10.1021/jf071877l. Epub 2007 Oct 9. PubMed PMID: 17924703.