Peanuts, virginia, raw
FDC 172434cup (146 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -6 vs Legumes & beans medianRaw Virginia peanuts score 57 of 100, a Fair rating that ranks 37th of 60 legumes, below the category's median of 63. Even so, the nutrient profile is strong per calorie, with protein reaching 50% DV, vitamin E at 44% DV, magnesium at 41% DV, and dietary fiber adding 30% DV, an unusually broad spread for a raw legume.
Raw peanuts are usually roasted, salted, or ground into peanut butter before eating, and a cup runs dense in calories at 563 per 100 g. The main caveat is saturated fat, at 6.4 g per 100 g, so portioning matters more than with leaner legumes; those wanting a higher-scoring pick in this category might look at meatless chicken instead.
See how this score is calculated, build a plate around peanuts, virginia, 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 | 563 kcal | 28% |
| Total fat | 49 g | 63% |
| Saturated fat | 6.4 g | 32% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 8.5 g | 30% |
| Sugars | 4 g | |
| Protein | 25 g | 50% |
| Potassium | 690 mg | 15% |
| Calcium | 89 mg | 7% |
| Iron | 2.6 mg | 14% |
| Magnesium | 171 mg | 41% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 6.6 mg | 44% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 822 kcal | 41% |
| Total fat | 71 g | 91% |
| Saturated fat | 9.4 g | 47% |
| Cholesterol | 0 mg | 0% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 12 g | 44% |
| Sugars | 5.8 g | |
| Protein | 37 g | 74% |
| Potassium | 1007 mg | 21% |
| Calcium | 130 mg | 10% |
| Iron | 3.7 mg | 21% |
| Magnesium | 250 mg | 59% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 9.6 mg | 64% |
Source: USDA FoodData Central · Public domain
FDC 172434Original 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.
Chicken, meatlessDensity 58 vs 57Meatballs, meatlessDensity 59 vs 57Vegetarian meatloaf or pattiesDensity 59 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Raw Virginia peanuts are the larger-kerneled peanut variety often sold in the shell for roasting at home, boiling southern-style in salted water, or grinding into peanut butter. Raw, they have a starchy, slightly beany flavor that mellows into something nuttier and sweeter once roasted. They show up chopped over noodle dishes, stirred into trail mix, or ground into sauces for satay and pad thai, and roasted-in-shell peanuts are a common snack on their own.
Buy raw peanuts in the shell or shelled, and store shelled peanuts in the fridge or freezer, since their high fat content, 48.8 grams per 100 grams, can turn rancid at room temperature over time. A one-cup serving (146 grams) is calorie-dense at 563 calories per 100 grams, so peanuts work best as a portioned topping or protein source rather than an unlimited snack. That same 100 grams delivers 25.2 grams of protein (50% DV), 8.5 grams of fiber (30% DV), and 44% DV vitamin E. With sodium at just 10 milligrams per 100 grams, raw peanuts are a naturally low-sodium way to add protein and crunch to a grain bowl or stir-fry.
Frequently asked questions about peanuts, virginia
How many calories are in raw Virginia peanuts?
They're calorie-dense at 563 calories per 100 grams, mostly from 48.8 grams of fat.
Are peanuts a good source of protein and fiber?
Yes, 100 grams provides 25.2 grams of protein (50% DV) and 8.5 grams of fiber (30% DV).
How should raw peanuts be stored?
Store shelled peanuts in the refrigerator or freezer, since their fat content can turn rancid at room temperature over time.