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Calories in Peanuts

Q: How many calories in peanuts?

Peanuts have 567 calories per 100g. One oz (28g): 159 kcal and 7.3g protein.

Updated July 2026 · Source: USDA FoodData Central

567

kcal

per 100g

25.8

Protein

49.2

Fat

16.1

Carbs

8.5

Fiber

159

kcal per 1oz (28g)

567

kcal per 100g

102

kcal per tablespoon (18g)

💪Highest protein of any nut — 25.8g/100g

⚡Niacin (B3) — 40% DV per oz

🍷Resveratrol — same antioxidant as red wine

💊Folate — 60% DV per 100g

🌿8.5g fiber per 100g

❤️Reduces heart disease risk

🥜 Calculate Calories for Any Peanuts Weight

Weight28g

Nutrition Facts

Per 100g peanuts

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Peanuts contain 567 calories per 100g — 159 kcal per oz with 7.3g protein. Highest protein of any nut (25.8g/100g). Provide 40% of daily niacin per oz. Rich in resveratrol — the same antioxidant in red wine — and folate (60% DV/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	1.93mg	84%
Niacin (B3)	12.1mg	76%
Folate	240µg	60%
Vitamin E	8.33mg	56%
Thiamine (B1)	0.64mg	53%
Magnesium	168mg	40%
Phosphorus	376mg	30%
Zinc	3.27mg	30%
Iron	4.58mg	25%
Potassium	705mg	15%

Calories in Peanuts by Weight

Weight	Calories	Fat	Protein	Net Carbs

Macronutrient Breakdown — per 100g

Fat49.2g · 78% of calories

Protein25.8g · 18% of calories

Carbs16.1g · 5% of calories

Fiber8.5g (in carbs)

Net carbs: 7.6g/100g. Highest protein nut (25.8g/100g). Technically a legume. Good source of resveratrol. Roasting increases antioxidant content.

Micronutrient Highlights

⚡

Niacin (B3)

12.1mg

76% DV

Highest of any nut — energy, DNA repair

💪

Protein

25.8g

52% DV

Highest protein nut

💊

Folate (B9)

240µg

60% DV

Cell division — among richest plant sources

⚡

Magnesium

168mg

40% DV

Muscle, nerve, ATP

🍷

Resveratrol

~73µg

Polyphenol

Same as red wine — anti-inflammatory

🔬

Manganese

1.93mg

84% DV

Antioxidant enzymes

Peanut Health Benefits

Highest Protein Nut

At 25.8g protein per 100g, peanuts have the highest protein of any commonly eaten nut. Rich in lysine — the amino acid limiting in grains — making peanut-grain combinations (peanut butter on bread) a nutritionally complete protein.

Niacin — 76% Daily Value

12.1mg niacin per 100g — highest of any nut or seed. Essential for 400+ NAD-dependent reactions including energy production and DNA repair. Adequate niacin is associated with reduced cardiovascular disease risk and neuroprotection.

Resveratrol — The Red Wine Antioxidant

~73µg resveratrol per 100g — the same polyphenol in red wine. Roasting actually increases resveratrol content. Associated with cardiovascular protection, anti-cancer effects, and SIRT1 longevity pathway activation.

Folate — Critical for Pregnancy

240µg folate per 100g (60% DV) — one of the richest plant sources. Essential for DNA synthesis, cell division, and prevention of neural tube defects. Peanuts and peanut butter are among the most practical and affordable folate-rich foods.

Peanuts vs Other Nuts — Comparison

Is Peanuts Suitable for Your Diet?

✅

Weight loss

In moderation — satiating high protein

✅

Keto

Yes — 7.6g net carbs/100g

⚠️

Paleo

Debated — legume

✅

Gluten-free

Yes

✅

Diabetic

Yes — low GI

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

Reduces cardiovascular risk

Related Calculators

TDEE Calculator

Daily calorie needs

Macro Calculator

Fat, protein & carb targets

Frequently Asked Questions

How many calories in peanuts?

Peanuts have 567 calories per 100g. One oz (28g): 159 kcal and 7.3g protein.

Are peanuts a nut or legume?

Botanically, peanuts are legumes (grow underground). Nutritionally they closely resemble tree nuts in fat, protein, and micronutrients.

Are peanuts high in protein?

Yes — 25.8g/100g is the highest of any commonly eaten nut. One oz provides 7.3g protein.

Are peanuts healthy?

Yes — rich in niacin, folate, magnesium, and resveratrol. Large studies consistently show nut consumption is associated with reduced cardiovascular disease risk.

Are peanuts keto?

Yes — 7.6g net carbs per 100g. One of the most popular keto snacks.

Peanuts vs almonds?

Peanuts: more protein, niacin, folate. Almonds: more vitamin E, magnesium, calcium, fiber. Both are highly nutritious.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.