🥜

Nuts & seeds

Peanuts, raw

Raw peanuts are legumes used like nuts, providing a concentrated combination of protein, mostly unsaturated fat, fibre, vitamin E and minerals.

Nutrition per100 g

567kcal

2,370 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein25.8 g

52% RI*

Carbohydrates16.1 g

6% RI*

Fat49.2 g

70% RI*

Saturated fat6.3 g

31% RI*

Fibre8.5 g

34% RI*

Sugars4.7 g

5% RI*

Vitamins

Vitamin C0.0 mg

0% RI*

Vitamin E8.3 mg

69% RI*

Vitamin K0.0 µg

0% RI*

Vitamin B60.4 mg

25% RI*

Folate240.0 µg

100% RI*

Minerals

Calcium92.0 mg

12% RI*

Iron4.6 mg

33% RI*

Magnesium168.0 mg

45% RI*

Phosphorus376.0 mg

54% RI*

Potassium705.0 mg

35% RI*

Sodium18.0 mg

1% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind peanuts, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 25.8 g protein per 100 g, one of the highest protein concentrations among foods commonly grouped as nuts.
Provides 8.5 g fibre per 100 g together with folate, vitamin E and vitamin B6.
Provides substantial magnesium, phosphorus, potassium and iron while raw unsalted peanuts remain low in sodium.
Most of the 49.2 g total fat is unsaturated, and peanuts can be a relatively affordable way to add energy and plant protein.

THE DOWNSIDE

What to keep in mind

Peanut is a major allergen and can cause severe or fatal anaphylaxis; even small amounts and cross-contact can be important.
Contains about 567 kcal per 100 g, so eating repeatedly from a large bag can add substantial energy.
Whole peanuts are a choking hazard for young children and require an age-appropriate form.
Poor growing, drying or storage conditions can allow aflatoxin-producing mould; use reputable products and discard mouldy or damaged nuts.
Salted, flavoured, oil-roasted or sugar-coated peanuts have a different sodium, sugar and energy profile from this raw unsalted entry.