Calories in Peanuts
Peanuts are a popular legume, often mistaken for nuts, known for their rich, buttery flavor. They are a calorie-dense food packed with protein, healthy fats, and various vitamins and minerals, making them a nutritious snack.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 32 nuts serving (28g) | 1 32 nuts serving (28g) | 168 | 7.9g | 4.3g | 14.7g |
| 100 g | 100 g | 599 | 28g | 15.3g | 52.5g |
| 1 serving (28 g) | 1 serving (28 g) | 168 | 7.9g | 4.3g | 14.7g |
| 1 oz, shelled (28g) | 1 oz, shelled (28g) | 170 | 8g | 4.3g | 14.9g |
| 1 cup chopped (133g) | 1 cup chopped (133g) | 797 | 37.3g | 20.3g | 69.8g |
Health Benefits
Rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Excellent source of plant-based protein, supporting muscle repair and satiety.
Provide essential vitamins and minerals like biotin, copper, niacin, folate, manganese, and vitamin E.
Nutrition Tips
- Portion control is key due to their high calorie density.
- Choose unsalted or lightly salted peanuts to manage sodium intake.
- Combine peanuts with fruits or vegetables for a balanced snack.
- Opt for dry-roasted over oil-roasted to slightly reduce fat content.
- Check labels for added sugars or oils, especially in flavored varieties.
GAYA Tracking Tip
For accurate tracking, measure peanuts by weight (grams) rather than volume (cups) as density can vary, especially with different roasting methods or if shelled/unshelled.
Frequently Asked Questions
Are peanuts good for weight loss?+
While calorie-dense, peanuts can support weight management due to their high protein and fiber content, which promotes satiety and reduces overall calorie intake. Portion control is essential.
What's the difference between peanuts and tree nuts?+
Peanuts are botanically legumes, growing underground, whereas tree nuts (like almonds, walnuts) grow on trees. Nutritionally, they share many similarities, offering healthy fats, protein, and fiber.
Are roasted peanuts healthier than raw?+
Roasting can slightly alter the nutritional profile, sometimes increasing antioxidant activity. However, raw and dry-roasted peanuts are both healthy options. Oil-roasted varieties may have higher fat and calorie content.
Related Foods
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