Nutrition for Peanuts

Calories, Protein, Vitamins and More

image of peanuts source

Peanuts Nutrition Summary

One cup of peanuts (146 grams or 0.3 lb) contains 857 calories and 35.6 grams of protein. Peanuts consists of 2% water, 21% carbohydrates, 24% protein, and 50% fat.

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

In one cup of peanuts:

  • Calories: 857
  • Protein: 35.6 g
  • Sugar: 7.2 g
  • Dietary fiber: 12.3 g
  • Fat: 72.5 g, (Saturated: 11.3 g)
  • Sodium: 8.8 mg
There is no significant amounts of cholesterol in peanuts.

See the Peanuts Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Peanuts, all types, dry-roasted, without salt.

Calories in Peanuts

Peanuts have 857 calories per cup or 587 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

71% of calories in peanuts are from fat, 16% of calories are from protein and 14% of calories are from carbohydrates.

Calories from Carbs

About 14% the calories in peanuts are from carbohydrates. The carbs in peanuts are mostly in the form of dietary fiber, sugar and starch (47%, 28% and 25%). An excellent high-fiber food, a single cup of peanuts contains 49% of recommended daily values or 12.3 grams of dietary fiber.

  • Dietary fiber: 12.3 g
  • Sugar: 7.2 g
  • Starch: 6.4 g

Calories from Fat

The majority, or 71% of the calories in Peanuts are from fat. Peanuts are high in total fat, with 72.5 grams or 113% of recommended daily values per cup. Most of the fat in peanuts are healthier unsaturated fats but it also contains a high amount of saturated fat, about 60% of recommended daily values.

Peanuts are cholesterol free and trans-fat free.

  • Total fat: 72.5 g
  • Saturated fat: 11.3 g
  • Monounsaturated fat: 38.2 g
  • Polyunsaturated fat: 14.3 g
There is no significant amounts of cholesterol or trans fat in peanuts.

Omega-6 in Peanuts

A good source of omega-6 fatty acids, every cup of peanuts contain a total of 15 grams of omega-6. In addition, a large portion of the omega-6 in peanuts come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.84 g
  • linoleic acid: 14.18 g

Calories Similar to Peanuts

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

Protein in Peanuts

An excellent source of protein, a single cup of Peanuts contains 71% of recommended daily values or 35.6 grams of protein. In addition, peanuts are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 35.55 g
  • Tryptophan: 0.34 g
  • Threonine: 1.18 g
  • Isoleucine: 1.22 g
  • Leucine: 2.24 g
  • Lysine: 1.24 g
  • Methionine: 0.42 g
  • Phenylalanine: 1.79 g
  • Valine: 1.45 g
  • Histidine: 0.87 g

Protein Similar to Peanuts

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

Vitamins and Minerals in Peanuts

An good source of many nutrients, peanuts contain abundant amounts of calcium, iron, magnesium, potassium, niacin, Vitamin B6 and Vitamin E. In fact, a single cup of peanuts contains 150% of recommended daily values or 21 milligrams of niacin. Also an excellent source of magnesium, a single cup of peanuts contains 84% of recommended daily values or 259.9 milligrams of magnesium.

Vitamins in peanuts (1 cup):
  • Thiamin: 0.2 mg
  • Riboflavin: 0.3 mg
  • Niacin: 21 mg
  • Vitamin b6: 0.7 mg
  • Vitamin e: 7.2 mg
  • Folate: 141.6 ug
Minerals in peanuts (1 cup):
  • Calcium: 84.7 mg
  • Potassium: 925.6 mg
  • Iron: 2.3 mg
  • Magnesium: 259.9 mg
  • Zinc: 4 mg
  • Selenium: 13.6 ug
  • Phosphorus: 530 mg
  • Copper: 0.6 mg
  • Manganese: 2.6 mg
  • Choline: 94.3 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c, vitamin b12 or vitamin k in peanuts.

Similar to Peanuts for Niacin (Vit B3)

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

Peanuts Nutrition Chart


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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.

Peanuts in Cooking

Peanuts are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of peanuts.

Friends and Relatives of Peanuts

Foods commonly cooked with peanuts: Other similar relatives:

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