NutriSeek

Nuts & Seeds

Peanuts

Rich in CopperRich in Niacin (B3)Rich in FolateRich in Vitamin E

Overview

Why eat peanuts?

Peanuts are technically legumes, but they eat like nuts: rich in plant protein, unsaturated fat and fiber, with a standout mineral and B-vitamin profile. A one-ounce handful gives 7.3 g protein and steady energy, making them one of the more filling, affordable snacks you can keep on hand.

Good to know: Peanuts are calorie-dense at 567 kcal per 100 g, so a one-ounce handful goes further than a bowlful; peanut allergy is also common, and salted versions add sodium this raw record does not have.

  1. Solid plant protein

    With 25.8 g of protein per 100 g (52% DV), peanuts help build and maintain muscle and make snacks considerably more satisfying.

  2. Magnesium and copper

    Per 100 g peanuts supply 168 mg magnesium (40% DV) and 1.14 mg copper (127% DV), minerals involved in nerve signaling, energy release and iron handling.

  3. B vitamins and vitamin E

    One ounce delivers 21% DV niacin, 15% DV thiamin and 16% DV vitamin E, supporting energy metabolism and protecting cells from oxidative damage.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in peanuts?

Calories

567kcal

Protein

26g

Carbs

16g

Fat

49g

Fiber

8.5g

Sugars

4.7g

Minerals

  • Calcium92 mg7%
  • Iron4.6 mg25%
  • Magnesium168 mg40%
  • Phosphorus376 mg30%
  • Potassium705 mg15%
  • Sodium18 mg1%
  • Zinc3.3 mg30%
  • Copper1.1 mg127%
  • Selenium7.2 µg13%

Vitamins

  • Vitamin E8.3 mg56%
  • Thiamin (B1)0.64 mg53%
  • Riboflavin (B2)0.14 mg10%
  • Niacin (B3)12 mg75%
  • Vitamin B60.35 mg20%
  • Folate240 µg60%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about peanuts

What are the health benefits of peanuts?How much peanuts should I eat per day?

Keep exploring

More Nuts & Seeds

Almonds

Almonds

Rich in Vitamin E & Copper

Walnuts

Walnuts

Rich in Copper & Magnesium

Chia Seeds

Chia Seeds

Rich in Fiber & Copper

Pumpkin Seeds

Pumpkin Seeds

Rich in Copper & Magnesium

Source: USDA FoodData Central, “Peanuts, all types, raw” (SR Legacy, FDC ID 172430).View the USDA record ↗ (opens in a new tab).