Calories in Peanuts: Nutrition Facts & Serving Sizes
Per 1 cup (146g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Peanuts are a legume that functions nutritionally like a nut, delivering high protein and fat in a calorie-dense package. One ounce (about 28g) provides around 162 calories with 7.4g of protein, making it one of the better protein-per-ounce plant foods. Per 100g, peanuts contain 570 calories, 26.2g of protein, 15.8g of carbs, and 49.6g of fat, with zero grams of sugar. Fiber is substantial at 9.5g per 100g. The micronutrient profile is impressive: 240mcg of folate, 188mg of magnesium, 744mg of potassium, and 15.9mg of niacin per 100g. Peanuts are calorie-dense, so portion awareness is key, but the protein and nutrient density make them a staple for muscle-building and performance diets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (146g) | 832.2 | 38.3g | 23.1g | 72.4g | 13.9g |
| 1 oz (28g) | 161.9 | 7.4g | 4.5g | 14.1g | 2.7g |
| 100g | 570 | 26.2g | 15.8g | 49.6g | 9.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 570 | 28% |
| Protein | 26.2g | 52% |
| Total Fat | 49.6g | 64% |
| Saturated Fat | 7.1g | 36% |
| Total Carbohydrates | 15.8g | 6% |
| Dietary Fiber | 9.5g | 34% |
| Sugars | 0g | |
| Sodium | 22mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 7.1g | 2% |
| Calcium | 106mg | 8% |
| Iron | 3.9mg | 22% |
| Potassium | 744mg | 16% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 188mg | 45% |
| Phosphorus | 388mg | 31% |
| Zinc | 2.1mg | 19% |
| Selenium | 7.2mcg | 13% |
| Folate | 240mcg | 60% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 15.9mg | 99% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Peanuts
Peanuts are one of the most protein-dense plant foods you can eat, with 26.2g per 100g. For anyone building muscle or eating plant-forward, peanuts are a reliable way to boost protein intake without animal products. One ounce delivers 7.4g of protein for around 162 calories.
The folate content is exceptional at 240mcg per 100g. Folate is critical for DNA synthesis and cell division, making it especially important during periods of rapid muscle growth or recovery. Niacin comes in at 15.9mg per 100g, supporting energy metabolism and DNA repair pathways that are active during exercise recovery.
Magnesium (188mg per 100g) is involved in hundreds of metabolic reactions including protein synthesis, muscle contraction, and blood glucose regulation. Potassium (744mg per 100g) helps manage fluid balance and muscle function during and after training. Phosphorus (388mg per 100g) supports bone density and energy production.
The fat profile is largely unsaturated: 22.3g monounsaturated and 17.2g polyunsaturated per 100g. These fats support hormone production, including testosterone, which is relevant for those focused on training. The high fiber (9.5g per 100g) combined with fat and protein makes peanuts one of the most satiating snack foods available, calorie for calorie.
Dietary Considerations
Peanuts are vegan, gluten-free, and naturally sugar-free. With 15.8g of carbs and 9.5g of fiber per 100g, the net carbs come out to about 6.3g, making peanuts suitable for low-carb and keto diets in moderate portions. They are a major allergen, so anyone with a peanut allergy must avoid them entirely. The calorie density (570 per 100g) means a handful can easily add 150-160 calories, so weighing portions helps for anyone in a calorie deficit.
Daily Intake (100g)
100g of peanut provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in peanuts?
Peanuts contain 570 calories per 100g. A 1-oz serving (about 28g) has approximately 162 calories, and 1 cup (146g) contains around 832 calories. Portions add up fast due to the high calorie density.
Are peanuts good for weight loss?
Peanuts can support weight loss through high satiety from protein, fat, and fiber combined. Research shows people who eat nuts regularly do not tend to gain excess weight. That said, at 570 calories per 100g they are easy to overeat, so measuring portions matters.
How much protein in peanuts?
Peanuts contain 26.2g of protein per 100g, making them one of the highest protein plant foods. One ounce provides about 7.4g of protein, and a full cup has around 38.3g.
Are peanuts keto-friendly?
Peanuts are moderately keto-friendly. They have 15.8g of carbs per 100g, but 9.5g is fiber, leaving about 6.3g of net carbs. A 1-oz serving has roughly 1.8g of net carbs, which fits most keto macros comfortably.
Are peanuts good for building muscle?
Yes. Peanuts provide 26.2g of protein per 100g plus high levels of folate, magnesium, and niacin that support muscle repair and energy metabolism. They also contribute healthy fats that support hormone production. Use them as a calorie-dense snack alongside a high-protein diet.
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