How Many Calories in Peanuts? Nutrition Facts & Macros
A handful of peanuts (28 g) has 159 calories
Protein 7.2g · Carbs 4.5g · Fat 13.8g
Peanuts have the highest protein content of any nut — 25.8 g per 100 g, surpassing even almonds (21.2 g). With 567 kcal, 49.24 g of fat, and an exceptional 240 mcg of folate (60% DV) per 100 g, they are a nutrient-dense powerhouse at a fraction of the cost of tree nuts. Technically a legume (they grow underground, not on trees), peanuts deliver 8.5 g of fiber and only about 7.6 g of net carbs per 100 g. Here is everything you need to know about peanut calories and macros, based on USDA data. Peanuts contain only about 6.5% water by weight — a very dry food.
2372 kJ · per 100g · Water: 6.5 g
Calorie Calculator: Peanuts (Raw)
28 g Peanuts (Raw) contains 159 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful (28 g) | 159 kcal | 7.2g | 4.5g | 13.8g |
| 1 cup (146 g) | 828 kcal | 37.7g | 23.5g | 71.9g |
| 100 grams | 567 kcal | 25.8g | 16.1g | 49.2g |
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Peanuts (Raw) — Nutrition Facts
| Peanuts (Raw) | per 100g |
|---|---|
| Calories | 567 kcal |
| Protein | 25.8 g |
| Fat | 49.24 g |
| Carbs | 16.13 g |
| Fiber | 8.5 g |
| Sugar | 4.72 g |
| Sodium | 18 mg |
| Potassium | 705 mg |
| Magnesium | 168 mg |
| Phosphorus | 376 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.348 mg |
| Folate | 240 mcg |
| Manganese | 1.934 mg |
| Water | 6.5 g |
Source: USDA FoodData Central (FDC ID: 172430) · Data verified April 2026
Variations
Raw (default)
567 kcal, 25.8 g protein, 49.24 g fat per 100 g. The baseline form — maximum nutrient retention, no added sodium (18 mg natural). Highest folate content (240 mcg, 60% DV). Less common as a snack but ideal for cooking, homemade peanut butter, or adding to trail mixes.
Dry-roasted
~585 kcal per 100 g. The most popular snack form. Slightly higher in calories due to moisture loss. Protein and fat content remain virtually identical to raw. Unsalted versions keep sodium low. The roasting enhances flavor without adding oil — the best compromise between taste and nutrition.
Roasted & salted
~599 kcal per 100 g. Often oil-roasted, which adds extra fat and calories. Sodium jumps to 400–600 mg per 100 g (vs 18 mg in raw) — a concern if you track sodium intake. Protein remains high (~24 g). The combination of salt, fat, and crunch makes these highly palatable and easy to overeat. Stick to a measured portion.
Boiled
~318 kcal per 100 g. A Southern US specialty — raw peanuts boiled in salted water for hours. The high water absorption nearly halves the calorie density compared to raw (567 kcal). Protein drops to ~14 g and fat to ~22 g per 100 g due to dilution. Soft, savory texture completely different from crunchy peanuts. Sodium can be very high (500+ mg) depending on brine concentration.
Dietary Perspectives
For Weight Loss
Peanuts are calorie-dense at 567 kcal per 100 g, so portion control is key. A single handful (28 g, ~159 kcal) provides 7.2 g of protein and 2.4 g of fiber — a combination that promotes satiety. Research shows that regular nut consumption is not associated with weight gain when portions are controlled, largely because their fat-protein-fiber matrix slows digestion. The exceptionally high protein content (25.8 g per 100 g, the highest of any nut) helps preserve lean mass during a calorie deficit. Weigh your portion rather than eating from the bag.
For Athletic Performance
Peanuts deliver 567 kcal and 25.8 g of protein per 100 g — the highest protein of any nut, making them an excellent plant-based protein source for athletes. A handful (28 g) provides about 7.2 g of protein, rivaling a small egg. Magnesium (168 mg per 100 g) supports muscle contraction and recovery. The high folate (240 mcg) supports red blood cell formation — important for endurance performance. Very affordable compared to tree nuts — ideal for athletes on a budget who need calorie-dense, protein-rich snacks.
For Keto
Peanuts are moderately keto-friendly. Per 100 g: 16.13 g total carbs minus 8.5 g fiber = approximately 7.6 g net carbs. A handful (28 g) has about 2.1 g net carbs — easily fits within a 20 g daily limit. The fat content (49.24 g per 100 g) is substantial though lower than walnuts (65.2 g) or macadamia (75.8 g). The standout advantage on keto is the protein — 25.8 g per 100 g helps hit protein targets without carb overload. Watch for flavored or honey-roasted varieties that can add 5-10 g of extra carbs per serving.
Frequently Asked Questions
How many calories are in peanuts?
A handful of peanuts (28 g) contains approximately 159 calories. Per 100 g, raw peanuts have 567 calories. They are slightly lower in calories than almonds (579 kcal) and considerably lower than walnuts (654 kcal) or macadamia nuts (718 kcal). Most of the calories come from fat (49.24 g per 100 g), but peanuts also deliver the highest protein of any nut (25.8 g).
Are peanuts high in protein?
Yes — peanuts have the highest protein content of any nut at 25.8 g per 100 g. That is more than almonds (21.2 g), cashews (18.2 g), walnuts (15.2 g), and pistachios (20.2 g). A single handful (28 g) provides about 7.2 g of protein. For a plant-based food, this is exceptional — comparable to some legumes and higher than most grains.
Are peanuts good for keto?
Peanuts are moderately keto-friendly. Per 100 g they have 16.13 g total carbs minus 8.5 g fiber = about 7.6 g net carbs. A handful (28 g) has about 2.1 g net carbs, which fits easily within a 20 g daily limit. The high fat (49.24 g) and protein (25.8 g) content makes them a satisfying keto snack. However, they are slightly higher in net carbs than macadamia nuts or pecans.
Peanuts vs peanut butter — what is the difference?
Peanut butter has more calories per 100 g (598 kcal vs 567 kcal) because it often contains added oil, sugar, and salt. Raw peanuts have no additives and slightly more fiber (8.5 g vs 6.0 g). Peanut butter is easier to overeat — two tablespoons (32 g) already have about 191 kcal. If you want maximum control over portions and ingredients, whole peanuts are the better choice.
Can you eat peanuts if you have a nut allergy?
Peanuts are actually legumes, not tree nuts — but peanut allergy is one of the most common and serious food allergies. About 25-40% of people with peanut allergy also react to at least one tree nut. If you have any nut allergy, consult your allergist before eating peanuts. Peanut allergy can cause severe reactions including anaphylaxis.
Are roasted peanuts healthier than raw?
Raw and dry-roasted peanuts are nutritionally very similar. Dry-roasted have slightly more calories (~585 kcal vs 567 kcal per 100 g) due to moisture loss concentrating nutrients. Roasting does not significantly change the protein or fat content. The main concern is added salt and oil — oil-roasted and salted peanuts can have 400+ mg sodium per 100 g vs 18 mg in raw. Choose dry-roasted unsalted for the best nutritional profile.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peanuts (Raw) | 567 | 25.8g | 16.13g | 49.24g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Cashews (Raw) | 553 | 18.22g | 30.19g | 43.85g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
per 100g
Per 100 g, raw peanuts have 567 kcal with 25.8 g of protein — the highest of any nut — 49.24 g of fat, and 16.13 g of carbs (8.5 g fiber, ~7.6 g net carbs). They also deliver 240 mcg of folate (60% DV), more than any other nut.
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