Peanuts (raw)
Technically a legume with the highest protein of the common "nuts", at the lowest price.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Peanuts for gym-goers
Per 100 g, peanuts (raw) provides 567 kcal, 25.8 g protein, 16.1 g carbohydrate (8.5 g fiber, 4.7 g sugars) and 49.2 g fat (6.3 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz, about 28 g) comes to roughly 159 kcal and 7.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Peanuts
Botanically, raw peanuts are a legume, not a tree nut, which is why they carry more protein than any common true nut. They also bring a fair amount of fiber, magnesium and potassium. They're usually the cheapest nut-style snack on the shelf, so they're a staple for lifters on a budget.
In a gym diet
About a quarter of a peanut's weight is protein, giving you more protein per calorie than almonds, cashews or walnuts, though fat still supplies most of the energy. Peanut protein runs low in methionine, so grains or animal foods round out the amino acid profile. Peanuts shine on a bulk as a dense, cheap calorie source, and a measured handful works on a cut when you want something crunchy and filling. Their low glycemic index means no blood sugar spike, which helps keep energy steady between meals.
Preparation and cooking
Raw peanuts taste beany. Roasting them in a moderate oven for 15 to 20 minutes brings out the familiar flavor and changes calories only slightly. Boiling them in the shell, a popular Southern US snack, adds water and lowers calories per 100 g compared with this dry raw entry. Oil-roasted and salted peanuts add fat and sodium, so log the version you actually eat.
Buying and storage
Buy plain raw or dry-roasted peanuts from a shop with good turnover, and throw out any that look shriveled, discolored or moldy. Store them airtight somewhere cool, or in the fridge for longer, because their fats can go rancid.
Things to watch
Peanut is one of the most serious food allergens, and even small traces can trigger severe reactions in allergic people. Moldy peanuts can contain aflatoxins, which food-safety agencies regulate strictly, so discard any that taste bitter or look spoiled.
Meal ideas
- Satay-style bowl: chicken, rice noodles, crushed peanuts, cucumber and lime.
- Budget bulking snack: roasted peanuts and raisins mixed into a homemade trail mix.
- Asian slaw with cabbage, edamame, carrots, crushed peanuts and a sesame-soy dressing.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (40%), Zinc (30%), and Iron (26%).
Good source (10–19% DV per 100 g): Potassium (15%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 4.6 g | #3 of 16 |
| Protein per 100 g | 25.8 g | #3 of 16 |
| Fiber per 100 g | 8.5 g | #10 of 16 |
| Lowest calories per 100 g | 567 kcal | #7 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Peanut butter, smooth (salted)
588 kcal · P 25.1 · C 20 · F 50.4
→Pumpkin seeds / pepitas (dried)
559 kcal · P 30.2 · C 10.7 · F 49.1
→Almonds (raw)
579 kcal · P 21.2 · C 21.6 · F 49.9
→Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in peanuts?
Peanuts (raw) has about 567 kcal per 100 g, or roughly 159 kcal per 1 oz (28 g).
How much protein is in peanuts?
About 25.8 g of protein per 100 g and 7.2 g per 1 oz. That works out to 4.6 g per 100 kcal, so it's not primarily a protein source.
Is peanuts good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are peanuts a nut or a legume?
Peanuts grow underground in pods and belong to the legume family, alongside beans, lentils and peas. Nutritionally they act like nuts, with lots of fat, which is why they get grouped with them. Peanut and tree nut allergies are separate, although some people react to both.
Are boiled peanuts healthier than roasted?
Boiled peanuts take on water, so they have fewer calories per 100 g than dry-roasted ones, and some research suggests boiling may preserve certain antioxidants. They're often cooked in very salty water, though, which pushes sodium up considerably. Peanut for peanut, protein and fat are broadly similar.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.