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. 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 peanuts is once 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!re!
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.