Peanuts Nutrition Facts and Health Benefits

Peanuts are often considered nuts, but they are actually legumes. They are rich in protein, healthy fats, and very versatile food, and therefore a very popular ingredient in many cuisines and recipes.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 5, 2022.

Peanuts are a type of legume, just like soybeans, beans, and lentils, although they share many characteristics with nuts, such as high fat and high protein content, while other legumes are usually high in protein and carbs.

As mentioned, peanuts are a food rich in protein and healthy fat. It provides half of the daily protein requirement with a 100-gram portion.

Peanuts are rich in unsaturated fats and do not contain trans fat and cholesterol. It is effective in preventing heart diseases and lowering cholesterol.

Thanks to its high protein and fat content, it provides satiety for a long time, even with small amounts of consumption. It can help with weight control as long as the portion is paid attention to.

It can meet 86% of the daily vitamin B3 needed in a 100-gram portion. It is also a great source of vitamin B6, vitamin B9, and vitamin E.

The mineral content of peanuts is very rich. It contains good amounts of copper, magnesium, phosphorus, and zinc, especially manganese.

Surprisingly enough, the nutritional value of raw, roasted, or oil-roasted peanuts doesn’t differ a lot since they cannot absorb more fat during the process of dry roasting.

Read on to learn about other health benefits of peanuts.

Peanuts Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of peanuts:

  • Energy: 599 calories
  • Carbs: 15.3 grams
  • Sugar: 4.18 grams
  • Fiber: 9.4 grams
  • Protein: 28 grams
  • Fat: 52.5 grams
  • Saturated Fat: 8.66 grams

Jump to a section where you can learn more about peanuts nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Peanuts

Thanks to a significant amount of specific vitamins and minerals, peanuts could provide several health benefits.

Continue reading to discover the potential benefits of consuming peanuts.

May Improve Protein Synthesis

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Help Relieving Constipation

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

They May Reduce the Risk of Cancer

Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

May Boost Immune System

Zinc is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

It is one of the important minerals involved in the growth and development of organs and tissues.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

They May Improve the Nervous System Health

Vitamin B6, or pyridoxine, is important for the normal development of the brain in children and adults. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

It can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

They May Prevent Infections

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Reduce the Risk of Cigarette Smoke Exposure

Vitamin E is a powerful natural antioxidant that can protect the body against the damage caused by free radicals. It is especially important for reducing the damage caused due to exposure to radiation and cigarette smoke.

Vitamin E is also important for maintaining healthy eyesight.

An inadequate supply of vitamin E can increase the risk of eye conditions such as cataracts, retinal degeneration, and macular edema.

Vitamin E plays a key role in immune functions. It can protect us against infections by stimulating the activities of the blood cells against bacteria and viruses. It can also improve skin health by promoting the formation of collagen, which forms the basic structural matrix of the body tissues.

Vitamin E is also needed for the growth of hair. An inadequate supply of this nutrient can result in hair fall. It can also make the hair dull, brittle, and prone to breakage.

The oral intake, as well as the topical application of vitamin E-enriched oil to the scalp and hair roots, can promote hair growth and strengthen the hair shafts.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Peanuts Nutrition Facts

Continue reading to find out the following peanuts nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on peanuts macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate5% DV15.3 g
Protein56% DV28 g
Fat67% DV52.5 g

Vitamin Content

Peanuts are excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

Here's the full peanuts vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C1% DV0.8 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)7% DV0.085 mg
Vitamin B2 (Riboflavin)7% DV0.089 mg
Vitamin B3 (Niacin)86% DV13.8 mg
Vitamin B5 (Pantothenic acid)24% DV1.2 mg
Vitamin B6 (Pyroxidine)27% DV0.461 mg
Vitamin B9 (Folate)30% DV120 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E46% DV6.94 mg
Vitamin K0% DV0 µg

Mineral Content

Peanuts are excellent source of Copper, Magnesium, Manganese, Phosphorus, and Zinc.

They also contain a good amount of Potassium, and Sodium and some Calcium, Iron, and Selenium.

Here's the full peanuts mineral content per 100g:

Calcium5% DV61 mg
Copper59% DV0.533 mg
Fluoride0% DV0 mg
Iron8% DV1.52 mg
Magnesium42% DV176 mg
Manganese80% DV1.84 mg
Phosphorus32% DV397 mg
Potassium15% DV726 mg
Selenium6% DV3.3 μg
Sodium14% DV320 mg
Zinc30% DV3.28 mg

Protein and Amino Acid Profile

Peanuts contain 28 g of protein per 100 g, or in other words, peanuts provide 4.67 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in peanuts contain all nine essential amino acids, however, they are a little bit low in lysine, methionine, and threonine.

Histidine OK87% DV0.655 g
Isoleucine OK65% DV0.978 g
Leucine OK61% DV1.81 g
Lysine Low42% DV0.945 g
Methionine Low26% DV0.291 g
Phenylalanine OK95% DV1.43 g
Threonine Low53% DV0.61 g
Tryptophan OK77% DV0.231 g
Valine OK59% DV1.15 g

Fat Breakdown

Around 79% of the calories in peanuts are from fat. Peanuts have 52.5 grams or 67% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Peanuts fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, peanuts is cholesterol free.

Peanuts do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat67% DV52.5 g
Saturated Fat43% DV8.66 g
Monounsaturated Fatdo not have a %DV26 g
Polyunsaturated Fatdo not have a %DV15.3 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

10% of the calories in peanuts come from carbohydrates.

Carbs in peanuts are mostly fiber (61%), followed by sugars and starch.

When it comes to sugars, peanuts are relatively low in sugar, containing grams of sugar per 100g.

Peanuts are a great source of fiber, and considered as a "high fiber food", as the contain 13.5 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of peanuts is 9.4.

Total Carbohydrate6% DV15.3 g
Dietary Fiber34% DV9.4 g
Sugars8% DV4.18 g

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