Nutrition for Peanut Flour

Calories, Protein, Vitamins and More


image of peanut flour source

Peanut Flour Nutrition Summary

One cup of peanut flour (60 grams or 2.12 oz) contains 196 calories and 31.3 grams of protein. Peanut flour consist of 8% water, 35% carbohydrates, 52% protein, and less than 1% of fat.

Peanut flour is an excellent source of many nutrients, including dietary fiber, protein, calcium, magnesium, potassium, thiamin, niacin, Vitamin B6 and folate. It also contains significant amounts of iron, riboflavin, pantothenic acid, manganese, copper, phosphorus, choline and zinc.

In one cup of peanut flour:

  • Calories: 196
  • Protein: 31.3 g
  • Sugar: 4.9 g
  • Dietary fiber: 9.5 g
  • Fat: 0.3 g
  • Sodium: 108 mg
There is no significant amounts of saturated fat or cholesterol in peanut flour.

See the Peanut Flour Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peanut flour, defatted.

Calories in Peanut Flour

Peanut flour has 196 calories per cup or 327 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

59 percent of calories in peanut flour are from protein, 39% of calories are from carbohydrates and 1% of calories are from fat.

Calories from Carbs

A good portion, or 39% of the calories in peanut flour are from carbohydrates. The carbs in peanut flour are mostly in the form of dietary fiber and sugar (66% and 34%). An excellent high-fiber food, a single cup of peanut flour contains 38% of recommended daily values or 9.5 grams of dietary fiber.

  • Dietary fiber: 9.5 g
  • Sugar: 4.9 g
There is no significant amounts of starch in peanut flour.

Calories from Fat

A small portion, or 1% the calories in peanut flour are from fat. Peanut flour is very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in peanut flour are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in peanut flour.

Omega-6 in Peanut Flour

A source of omega-6 fatty acids, every cup of peanut flour contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in peanut flour comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.09 g

Calories Similar to Peanut Flour

Some other legume or legume products with similar calories to peanut flour by weight:

Protein in Peanut Flour

An excellent source of protein, a single cup of peanut flour contains 63% of recommended daily values or 31.3 grams of protein. In addition, peanut flour is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 31.32 g
  • Tryptophan: 0.3 g
  • Threonine: 1.07 g
  • Isoleucine: 1.1 g
  • Leucine: 2.03 g
  • Lysine: 1.12 g
  • Methionine: 0.38 g
  • Phenylalanine: 1.62 g
  • Valine: 1.31 g
  • Histidine: 0.79 g

Protein Similar to Peanut Flour

Some other legume or legume products with similar amounts of protein to peanut flour by weight:

Vitamins and Minerals in Peanut Flour

An good source of many nutrients, peanut flour contains abundant amounts of calcium, magnesium, potassium, thiamin, niacin, Vitamin B6 and folate. In fact, a single cup of peanut flour contains 116% of recommended daily values or 16.2 mg of niacin. Also an excellent source of magnesium, a single cup of peanut flour contains 72% of recommended daily values or 222 mg of magnesium.

Vitamins in peanut flour (1 cup):
  • Thiamin: 0.4 mg
  • Riboflavin: 0.3 mg
  • Niacin: 16.2 mg
  • Vitamin b6: 0.3 mg
  • Vitamin e: < 0.1 mg
  • Folate: 148.8 ug
Minerals in peanut flour (1 cup):
  • Calcium: 84 mg
  • Potassium: 774 mg
  • Iron: 1.3 mg
  • Magnesium: 222 mg
  • Zinc: 3.1 mg
  • Selenium: 4.3 ug
  • Phosphorus: 456 mg
  • Copper: 1.1 mg
  • Manganese: 2.9 mg
  • Choline: 65.2 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c, vitamin b12 or vitamin k in peanut flour.

Similar to Peanut Flour for Niacin (Vit B3)

Here are some other legume or legume products with similarly abundant amounts of niacin (Vit B3) to peanut flour:

Peanut Flour Nutrition Chart

Peanut Flour:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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