Grains & Legumes
Peanuts (technically legume), raw Nutrition Facts
Raw peanuts are nutrient-dense legumes (not true nuts) packed with protein, healthy fats, and essential minerals. They provide excellent nutritional value and can be eaten raw or used in various culinary applications.
Nutrition Facts
Per 100g serving
Calories567
% Daily Value*
Total Fat
49.2g76%
Saturated Fat
6.8g34%
Trans Fat
0.0g
Polyunsaturated Fat
15.6g
Monounsaturated Fat
24.4g
Cholesterol
-0%
Sodium
18mg1%
Total Carbohydrate
16.1g5%
Dietary Fiber
8.5g30%
Total Sugars
4.7g
Protein
25.8g52%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
8.3mg55%
Vitamin K
-0%
Vitamin B6
0.3mg21%
Vitamin B12
-0%
Folate
240mcg60%
Calcium
92mg7%
Iron
4.6mg26%
Potassium
705mg15%
Magnesium
168mg40%
Zinc
3.3mg30%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High in monounsaturated fats supporting heart health
- ✓Excellent source of plant-based protein
- ✓Rich in niacin for energy metabolism
- ✓Contains resveratrol, a powerful antioxidant
- ✓Good source of vitamin E and magnesium
Best For
Roasting and flavoringMaking peanut butterTrail mixes and snacksAsian cuisine stir-fries
Storage
Store raw peanuts in an airtight container in the refrigerator for up to 6 months or freeze for up to 12 months to prevent rancidity.
Serving Sizes
100g567 cal
1 oz (28g)159 cal
1 cup828 cal
10 peanuts57 cal
Frequently Asked Questions
Are raw peanuts healthy?
Yes, raw peanuts are very healthy, providing 25.8g protein, 49.2g healthy fats, and abundant vitamins and minerals per 100g.
Should you eat peanuts raw or roasted?
Both are nutritious, but raw peanuts retain slightly more nutrients. However, roasting improves digestibility and flavor while reducing antinutrients.
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