Calories in Peanuts
Peanuts contain 567 kcal per 100g — calorie-dense due to fat content (49g/100g). A 1 oz serving (28g, ~28 peanuts) is 161 kcal with 7g protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 oz peanuts (28g, ~28 peanuts) | 161 | 4.6 | 7.3 | 14 | 2.4 |
| 1/4 cup peanuts (~36g) | 207 | 6 | 9.4 | 18 | 3.1 |
| 100g peanuts | 567 | 16 | 26 | 49 | 8.5 |
| 10 peanuts (~10g) | 57 | 1.6 | 2.6 | 5 | 0.9 |
| 1 cup salted peanuts (~146g) | 828 | 24 | 38 | 72 | 12 |
About these numbers
Peanuts (technically legumes, not nuts) provide excellent nutrition — 26g protein and 49g fat (mostly monounsaturated) per 100g. The 2017 Hou meta-analysis (900,000+ subjects) found peanut consumption was associated with reduced cardiovascular disease and all-cause mortality at moderate intakes (1-2 oz/day).
The calorie density (567 kcal per 100g) makes portion control essential. A "handful" of peanuts often exceeds 1 oz; for weight management, measuring or pre-portioning prevents the underestimation that derails most casual snacking.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in peanuts?
- 1 oz (28g, ~28 peanuts): 161 kcal. Per 100g: 567 kcal — among the most calorie-dense common foods. Salted peanuts add sodium but not meaningful calories.
- Are peanuts good for weight loss?
- Yes, in controlled portions. The 2017 Hou meta-analysis showed peanut consumption was associated with reduced obesity risk despite calorie density. Mechanisms: high satiety from fat+protein+fiber, incomplete absorption (10-20% of calories pass through), satisfying texture. For weight loss: measure portions (1 oz/day), choose unsalted, and treat as a planned snack.
- Peanuts vs other nuts?
- Calorically similar to most tree nuts (567 vs 550-700 for almonds, cashews, walnuts). Peanuts have slightly higher protein than most nuts. Cardiovascular evidence is similar across nuts/peanuts. For practical eating, peanuts are typically cheapest; alternating with almonds/walnuts adds variety in fatty acid profiles.
- Are peanuts safe for everyone?
- Peanut allergy is one of the most common food allergies and can be severe (anaphylaxis risk). For allergic individuals, complete avoidance is necessary including trace exposure. For non-allergic adults, regular peanut consumption is unambiguously beneficial. Childhood peanut introduction (per LEAP trial) actually reduces allergy development risk.
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