Peanuts, all types, raw
FDC 172430oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 61 · -2 vs Legumes & beans medianBotanically a legume rather than a nut, raw peanuts score 61 of 100 and sit mid-pack at 32nd of 60 in legumes and beans. Their standout is vitamin E at 56% of the Daily Value per 100 grams, backed by 52% for protein, 40% for magnesium and 30% for fiber, which is why they carry more nutritional weight than their snack reputation suggests.
The score is held back by the calories: at 567 per 100 grams they are energy-dense, so a handful rather than a bowlful is the sensible portion. They work blended into peanut butter or roasted for depth of flavor, and they pair naturally with something acidic in dressings and satay-style sauces. If you want more nutrients per calorie in the same category, lentils and beans rank higher.
See how this score is calculated, build a plate around peanuts, all types, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 567 kcal | 28% |
| Total fat | 49 g | 63% |
| Saturated fat | 6.3 g | 31% |
| Cholesterol | 0 mg | 0% |
| Sodium | 18 mg | 1% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 8.5 g | 30% |
| Sugars | 4.7 g | |
| Protein | 26 g | 52% |
| Potassium | 705 mg | 15% |
| Calcium | 92 mg | 7% |
| Iron | 4.6 mg | 25% |
| Magnesium | 168 mg | 40% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 8.3 mg | 56% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | 8% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.8 g | 9% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 4.5 g | 2% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 1.3 g | |
| Protein | 7.2 g | 14% |
| Potassium | 197 mg | 4% |
| Calcium | 26 mg | 2% |
| Iron | 1.3 mg | 7% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.3 mg | 16% |
Source: USDA FoodData Central · Public domain
FDC 172430Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Tempeh, cookedDensity 63 vs 61Tofu yogurtDensity 63 vs 61Veggie burgers or soyburgers, unpreparedDensity 64 vs 61Original analysis by NutriVerdict
In the kitchen and how to use it
Raw peanuts are typically boiled in salted water as a snack, roasted before eating, ground into peanut butter, or chopped over noodle dishes and salads. Whole kernels also turn up in Thai-style stir-fries and Southern American boiled peanuts, and unroasted kernels have a milder, starchier flavor than the roasted version most people know from the jar.
Store raw peanuts in a cool, dry place, or in the refrigerator or freezer, to slow the oils from turning rancid, especially if keeping them for the long term. An ounce (28 g) portion is calorie-dense at 567 calories per 100 g, but that same 100 g provides 8.5 g of fiber (30% of the Daily Value), 25.8 g of protein, and vitamin E at 56%, so a small handful works well scattered over oatmeal, stir-fries, or salads rather than eaten by the cupful.
Frequently asked questions about peanuts, all types
How many calories are in raw peanuts?
Raw peanuts have 567 calories per 100 g, so they're calorie-dense and best eaten in small portions.
Are peanuts a good source of vitamin E?
Yes, raw peanuts are especially high in vitamin E at 56% of the Daily Value per 100 g.
How should raw peanuts be stored?
Keep them in a cool, dry place or the refrigerator/freezer to slow the oils from turning rancid.