How healthy are peanuts?
Are peanuts healthy? Yes, in sensible portions. Peanuts score 41/100 on the HowHealthyIs Score: 100 g provide 567 kcal, 8.3 mg vitamin E and 26 g protein. Technically a legume, they have more protein than most nuts at a lower price, but they are calorie-dense. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Peanuts rank higher than 41% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E10%
- Protein9%
- Magnesium7%
- Fiber5%
- Iron4%
- Potassium3%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 40 minus 6 = 34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in peanuts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 567 kcal | 159 kcal | |
| Protein | 26 g | 7.2 g | 14% |
| Carbohydrates | 16 g | 4.5 g | 2% |
| Fiber | 8.5 g | 2.4 g | 9% |
| Sugars | 4.7 g | 1.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 49 g | 14 g | 18% |
| Saturated fat | 6.3 g | 1.8 g | 9% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 8.3 mg | 2.3 mg | 16% |
| Minerals | |||
| Calcium | 92 mg | 26 mg | 2% |
| Iron | 4.6 mg | 1.3 mg | 7% |
| Potassium | 705 mg | 197 mg | 4% |
| Magnesium | 168 mg | 47 mg | 11% |
| Sodium | 18 mg | 5 mg | 0% |
Source: USDA FoodData Central, "Peanuts, all types, raw" (FDC 172430). Values rounded.
Why are peanuts good for you?
- 2.3 mg vitamin E in 1 oz, 16% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 7.2 g protein in 1 oz, 14% of the daily value. Protein contributes to the maintenance of muscle mass.
- 47 mg magnesium in 1 oz, 11% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use them
- Affordable plant protein
- Snacks and stir-fries
What should you watch out for?
- Peanuts are a major allergen.
- Salted peanuts can add a lot of sodium.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.