Know what’s on your plate
Peanuts
Calories & nutrition facts
all types, cooked, boiled, with salt
Nutrition facts
Per 100 g% DV- Calories 318 kcal —
- Protein 14 g 27%
- Carbohydrate 12 g 5%
- Fat 22 g 28%
- Saturated fat 3.1 g 15%
- Fibre 8.8 g 31%
- Sugars 2.5 g —
- Sodium 751 mg 33%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 4.1 mg 27%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 5.3 mg 33%
- Pantothenic acid (B5) 0.83 mg 16%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 75 µg 19%
- Vitamin B12 0 µg 0%
- Choline 32.7 mg 6%
Minerals
- Calcium 55 mg 4%
- Iron 1 mg 6%
- Magnesium 102 mg 24%
- Phosphorus 198 mg 16%
- Potassium 180 mg 4%
- Zinc 1.8 mg 17%
- Copper 0.5 mg 55%
- Manganese 1 mg 44%
- Selenium 4.4 µg 8%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 318 | 14 g | 13 g | 22 g |
| 1 × cup in shell, edible yield | 63 g | 200 | 8.5 g | 7.8 g | 14 g |
| 1 × cup, shelled | 180 g | 572 | 24 g | 22 g | 40 g |
| 1 × oz shelled | 28.4 g | 90 | 3.8 g | 3.5 g | 6.2 g |
| 1 × nuts | 28 g | 89 | 3.8 g | 3.5 g | 6.2 g |
| 2 × cup in shell, edible yield | 126 g | 401 | 17 g | 16 g | 28 g |
| ½ × cup in shell, edible yield | 31.5 g | 100 | 4.3 g | 3.9 g | 6.9 g |
| 3 × cup in shell, edible yield | 189 g | 601 | 26 g | 24 g | 42 g |
| 4 × cup in shell, edible yield | 252 g | 801 | 34 g | 31 g | 56 g |
Similar foods
- Peanut oilsalad or cooking884 kcal / 100 g
- Roasted peanutroasted605 kcal / 100 g
- Unsalted peanutunsalted627 kcal / 100 g
- Spanish peanutsraw570 kcal / 100 g
- Coated peanutcoated532 kcal / 100 g
- Pea nutsoilroasted and salted641 kcal / 100 g
- Chickpeasmature seeds, cooked, boiled, with salt164 kcal / 100 g
- Pinto beansmature seeds, cooked, boiled, with salt143 kcal / 100 g
- White beansmature seeds, cooked, boiled, with salt139 kcal / 100 g
- Common beanscooked, drained, without oil, with salt133 kcal / 100 g
Questions about Peanuts
How do you roast peanuts at home?
Spread shelled peanuts in one layer and roast at 175 °C for about 12–15 minutes, stirring once; they keep browning briefly after you take them out. Cool completely before tasting, as the centre can stay hot.
Do you need to soak peanuts before cooking them?
No soaking is needed for roasting or making peanut butter. For boiled peanuts, use raw peanuts still in their shells: simmer them in well-salted water for 2–4 hours, until soft, adding water if the pot gets low.
How should you store peanuts so they stay fresh?
Keep them in an airtight container in a cool, dark cupboard and use them promptly once opened; their oils can turn rancid. For longer storage, refrigerate or freeze shelled peanuts in a sealed container.
What can you make with peanuts besides peanut butter?
Crushed peanuts add crunch to satay, pad Thai and noodle salads; stir peanut butter into a sauce with soy sauce, lime and a little hot water. They also work well sprinkled over porridge or blended into a smooth dressing.
Can you use peanuts instead of cashews in a recipe?
Usually, yes: use the same weight of peanuts in sauces, stir-fries or crushed toppings. Their flavour is more pronounced and earthy, so they suit savoury dishes such as satay particularly well.
Are peanuts nuts or legumes?
Peanuts are legumes, related to beans and peas, rather than tree nuts. After flowering, the plant sends its developing pods underground, which is why peanuts grow below the soil.
How much protein do peanuts provide compared with almonds?
Peanuts provide 14 g of protein per 100 g, while almonds provide 21 g. A handful of about 28 g is a practical snack portion.
Are salted peanuts much higher in sodium than unsalted peanuts?
Yes. The salted-peanut entry contains 620 mg sodium per 100 g, whereas unsalted peanuts contain 6 mg. If you want to limit salt, choose unsalted peanuts and add a pinch yourself.
Source: USDA FoodData Central 174260 · per 100 g · carbohydrate per EU label, fibre excluded
