What are the Nutritional Facts about Peanuts?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Peanuts are rich in protein, healthy fats, fiber, and minerals. Learn peanut nutrition facts, calories, and health benefits in simple terms.
Introduction
Peanuts, also known as groundnuts, are one of the most commonly eaten nuts in India. Though botanically legumes, they are nutritionally similar to nuts. Peanuts are affordable, tasty, and packed with protein, healthy fats, fiber, vitamins, and minerals. When eaten in moderation, they support heart health, muscle growth, and weight management.
Nutritional Value of Peanuts (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 567 kcal |
| Protein | 25.8 g |
| Total Fat | 49.2 g |
| Saturated Fat | 6.8 g |
| Carbohydrates | 16.1 g |
| Dietary Fibre | 8.5 g |
| Natural Sugar | 4.7 g |
| Potassium | 705 mg |
| Magnesium | 168 mg |
| Phosphorus | 376 mg |
| Iron | 4.6 mg |
| Zinc | 3.3 mg |
| Vitamin E | 8.3 mg |
| Vitamin B3 (Niacin) | 12 mg |
| Folate (Vitamin B9) | 240 mcg |
Key Nutrients in Peanuts
1. High Plant-Based Protein
- Supports muscle growth and repair
- Good protein source for vegetarians
- Helps keep you full
2. Healthy Fats
- Mostly monounsaturated and polyunsaturated fats
- Supports heart health
- Helps reduce bad (LDL) cholesterol
3. Dietary Fibre
- Improves digestion
- Supports gut health
- Helps control blood sugar
4. Vitamins (E, B3, Folate)
- Vitamin E supports skin and immunity
- Niacin supports brain and metabolism
- Folate supports cell growth and pregnancy
5. Minerals
- Magnesium supports muscles and nerves
- Phosphorus supports bone health
- Potassium helps regulate blood pressure
Health Benefits of Eating Peanuts
- ❤️ Supports heart health
- 💪 Helps muscle building
- ⚖️ Aids in weight management
- 🩸 Helps control blood sugar
- ⚡ Provides long-lasting energy
Are Peanuts Good for Weight Loss?
Yes, when eaten in moderation. Peanuts:
- Are high in protein and fibre
- Reduce hunger and cravings
- Should be eaten roasted or boiled, not fried
Recommended portion: 25–30 g per day (a small handful).
Who Should Be Careful with Peanuts?
- People with peanut allergies
- Those on very low-calorie diets
- People with digestive issues if eaten in excess
Healthy Ways to Eat Peanuts
- Dry roasted peanuts
- Boiled peanuts
- Added to salads and poha
- Peanut chutney (limited oil)
- Avoid salted and deep-fried peanuts
Conclusion
Peanuts are a nutrient-dense and affordable food rich in protein, healthy fats, fibre, vitamins, and minerals. Including peanuts in your daily diet can support heart health, muscle growth, digestion, and weight management when eaten in moderation.