Nutritional Breakdown

Are peanuts nutritious? Absolutely! While there are many snack and ingredient choices out there, the nutritional value of peanuts and peanut butter are relatively high compared to other options. Compared to the rest of the legume or dried bean family, peanuts are pretty low in calories. Plus, they are a terrific source of protein!

But the story gets better and better. In fact, you might be surprised with just how great the nutritional value of peanut butter, roasted peanuts and other peanut products are once you see the peanut nutrition data below—especially when you consider the significant amounts of the following nutrients found in a single ounce. Check out these peanut nutrition labels to find out more!

Calories

Calories are a measure of the amount of energy in a particular item of food or beverage. And exerting energy in direct balance with caloric intake is key to maintaining a healthy weight. Peanuts and peanut butter are nutrient-dense foods which are an important factor in weight management. In just one serving (160 calories of peanuts, or about 190 calories for peanut butter), they provide hard-to-get nutrients such as dietary fiber, potassium, folate, vitamin E, thiamin, and magnesium. Furthermore, there are numerous studies showing that peanuts help manage weight because of their high satiety value, and because consumers don’t tire of their flavor, texture or versatility.

Protein

A one-ounce serving of peanuts—about a handful—is considered a good source of protein based on the United States Department of Agriculture Nutrient Database. Although the nutrition data of peanuts and peanut butter can differ slightly, a serving of each provides 7 grams of high quality, plant-based protein to your diet. Since the protein in peanuts is plant-based, it carries with it additional components promoting positive health benefits like fiber and unique bioactives, unlike animal protein.

Carbohydrates

Carbohydrates (or ‘carbs’) are an important part of a healthy diet; they supply the body with glucose which ultimately supports physical activity and bodily functions. Peanuts can be an ideal factor in this equation, as they are quick to enter the bloodstream and result in energy. But how many carbs are in a serving of peanuts? Well, as peanuts are high in protein, fat and fiber, they are low in carbohydrates – which means they have a low glycemic index. As such, foods containing a low amount of carbohydrates, such as peanuts, are also critical to those trying to lose weight, lower blood sugars and treat certain health conditions.

Healthy Fat

The 2020-2025 Dietary Guidelines for Americans suggest cooking and purchasing products made with oils higher in polyunsaturated and monounsaturated fat rather than butter, shortening, or coconut or palm oils. Luckily, more than 80% of the good fats in peanuts are from heart-healthy unsaturated fats. Scientific studies show that when healthy fats replace bad fats in our diets, it lowers inflammation and risk of cardiovascular disease.

Vitamins & Minerals

Peanuts and peanut butter are full of vitamins and minerals that are integral to growth, development, metabolic function, and immunity. There are a variety of micronutrients and bioactives that contribute to the nutritional content of peanuts.

Fiber

Peanuts are a good source of fiber according to the United States Department of Agriculture’s Nutrient Database. Over a third of the carbohydrates in peanuts is fiber, and according to the 2020-2025 Dietary Guidelines, more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber.

Bioactive Compounds

Research has identified numerous types of bioactive compounds in peanuts and their skins that may add health benefits beyond basic nutrition. Peanuts have been touted as a functional food with numerous functional components. These bioactive nutrients have been recognized for containing disease-preventative properties; some are antioxidants, while others are thought to promote longevity. Packaged together with vitamins, minerals, healthy fats, protein, and fiber, peanuts are a complex plant food that promote health with each bite.

Simply put, there are many components of peanut butter and peanuts. Many of these are known as bioactive compounds.

Peanut Bioactives

FAQs

How many calories are in one shelled peanut?

One ounce of raw peanuts (about 35) contain around 160 calories. So, the calories in one shelled peanut is about 4-5 calories.

How many calories are in 1 oz. of peanut butter?

According to the U.S. Department of Agriculture, 1 tablespoon of peanut butter (16g) contains about 95 calories. If there are about 28g in one ounce, there are about 165 calories in one ounce of peanut butter.

How many calories are in 1 cup of peanuts?

According to the U.S. Department of Agriculture, there are about 828 calories in 1 cup of peanuts.

How many carbs are in a quarter cup of peanuts?

According to the U.S. Department of Agriculture, there are about 6g of carbs in one quarter cup of peanuts.

Does a peanut’s shell have calories?

While a peanut’s shell may contain fiber, the nutritional value of a peanut shell is very low. Eating the peanut shell is not recommended.