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.
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 61