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Peanuts nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 156 kcal | 520 kcal |
| Protein | 7.1 g | 23.6 g |
| Carbohydrate (available) | 5.2 g | 17.3 g |
| Dietary fibre | 3.1 g | 10.4 g |
| Fat | 11.9 g | 39.6 g |
Serving: 30 g, a small handful. IFCT 2017 food code H012, "Ground nut (Arachis hypogaea)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on peanuts
Spoon-sized food
Use it by the spoon or the small handful: 400 kcal or more in every 100 g.
- 4.5 g of protein for every 100 kcal.
- One serving gives 7.1 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.1 g of fibre in a serving.
How peanuts fits a plan that loses fat and keeps muscle
IFCT 2017 lists groundnut at 520 kcal and 23.6 g of protein per 100 g, the most protein of any nut or seed in this guide. Most of the calories still come from fat, so peanuts work as a snack or a topping, not as a main protein.
Portion is everything. A small handful in poha, a spoon of crushed peanuts in a salad, or a measured bowl as an evening snack all fit a calorie deficit. A whole packet in front of the TV can add a meal's worth of calories.
Peanuts in an Indian kitchen
Dry-roasted peanuts in their skins, from a street vendor or roasted at home in a kadhai, are a better snack than salted, fried or masala-coated ones. Count a small handful into your palm rather than eating from the packet. Crushed peanuts add crunch and protein to poha, sabudana khichdi and a kosambari salad. Peanut chutney goes with idli and dosa. Peanut butter with no added sugar is fine in a teaspoon; chikki is mostly jaggery.
Pair it, or swap it
Boiled peanuts with onion, tomato and lemon are lighter per bowl than roasted ones because they hold water. A teaspoon of peanut butter on apple slices makes a balanced snack.
Worth knowing
Masala peanuts, fried and salted, and chikki with jaggery are different snacks. Peanut butter often has added sugar and oil; choose one that lists only peanuts.
Peanuts against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Peanuts | 520 kcal | 23.6 g | 10.4 g |
| Almond | 609 kcal | 18.4 g | 13.1 g |
| Cashew | 583 kcal | 18.8 g | 3.9 g |
| Pistachio | 539 kcal | 23.4 g | 10.6 g |