At a glance
- 6.8 g protein and 164 calories per 1 oz (28 g).
- 4.2 g protein per 100 calories: #304 of 536 foods in our USDA list, #5 of 33 in nuts & seeds.
- 2.4 g fiber and 115 mg sodium per serving.
What is peanuts like to eat?
Peanuts are legumes eaten like nuts, sold raw, roasted, salted or in the shell. They are an inexpensive snack and add crunch to stir-fries, salads and noodle dishes.
How can you eat more peanuts?
Try this
Pack a small handful as a snackToss into a stir-fry or noodle bowlSprinkle chopped peanuts over a saladMix into homemade trail mixIs peanuts good on a GLP-1?
Whole peanuts can feel heavy, so on gentle days a few chopped over a soft dish or a thin layer of peanut butter may be easier. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does peanuts compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Peanuts | 1 oz | 6.8 g | 164 | 4.2 g |
| Peanut butter | 2 tbsp | 7.7 g | 188 | 4.1 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Cashews | 1 oz | 4.3 g | 161 | 2.7 g |
Close to peanuts per calorie: chickpeas (5.3 g), cucumber (4.3 g), falafel (4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose unsalted or lightly salted if you want to limit sodium, and buy in-shell peanuts to slow down snacking.
What's the full nutrition for peanuts?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 164 | 587 | |
| Protein | 6.8 g | 24.4 g | 14% |
| Fat | 13.9 g | 49.7 g | |
| Saturated fat | 2.2 g | 7.7 g | 11% |
| Carbohydrate | 6 g | 21.3 g | |
| Fiber | 2.4 g | 8.4 g | 9% |
| Sugar | 1.4 g | 4.9 g | |
| Sodium | 115 mg | 410 mg | 5% |
| Calcium | 16 mg | 58 mg | 1% |
| Iron | 0.4 mg | 1.58 mg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Peanuts, all types, dry-roasted, with salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
