Nuts & Seeds
Peanuts nutrition facts
A 1 RACC (30 g) serving of peanuts provides 176 calories, 7 g protein, 8 g carbohydrate, and 13 g fat — about 16% of its calories from protein, 18% from carbohydrate, and 66% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 RACC (30 g) | Per 100 g |
|---|---|---|
| Calories | 176 | 588 |
| Protein | 7 g | 23 g |
| Total carbohydrate | 8 g | 26 g |
| Total fat | 13 g | 43 g |
Vitamins & minerals
Per serving (30 g)
- Magnesium
- 53.9 mg
- Phosphorus
- 114 mg
- Zinc
- 0.83 mg
- Copper
- 0.14 mg
- Manganese
- 0.50 mg
- Selenium
- 5.34 mcg
Photo by Vladislav Nikonov on Unsplash
Selecting, storing & prepping peanuts
- Selecting
- Choose peanuts, whether shelled or in-shell, that smell nutty and fresh — a musty or sharp odor can mean the oils inside have gone rancid.
- Storing
- In-shell peanuts keep about a month at room temperature; shelled peanuts keep only about 1-2 weeks at room temperature but several months refrigerated or frozen, since their exposed oils go rancid faster once the shell is removed.
- Prepping
- Roasting raw peanuts briefly in a dry pan or oven deepens their flavor noticeably compared to eating them raw, similar to toasting other nuts.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 RACC (30 g), peanuts is an excellent source of Manganese and a good source of Copper, Protein, Magnesium, and Selenium.
% of the FDA Daily Value per 1 RACC (30 g) serving.
Key metrics
Nutrient density
Per 100 kcal, peanuts delivers about 3% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 94% of foods
- More potassium than 93% of foods
- More fiber than 89% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to peanuts by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like peanuts are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in peanuts?
- A 1 RACC (30 g) serving of peanuts has about 176 calories. Per 100 g, it has 588 calories — a very high calorie density.
- How much protein is in peanuts?
- Peanuts provides about 7 g of protein per 1 RACC (30 g) serving, which is 14% of the Daily Value — a good source.
- What are the macros in peanuts?
- Per serving, peanuts has roughly 7 g protein, 8 g carbohydrate, and 13 g fat. By calories, that is 16% protein, 18% carbohydrate, and 66% fat.
- Is peanuts high in protein?
- Peanuts has a protein density of about 3.9 g per 100 kcal, and 16% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in peanuts?
- Per 1 RACC (30 g), peanuts is a notable source of Manganese, Copper, Magnesium, and Selenium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of peanuts?
- Per 1 RACC (30 g), peanuts has 176 calories, 7 g protein, 8 g carbohydrate, and 13 g fat, plus notable amounts of Manganese, Copper, Magnesium, and Selenium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More nuts & seeds
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2515376 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Peanuts Nutrition Facts.” https://nutrifactshub.com/foods/peanuts