Peanut: Calories, Nutrition Facts, and Health Benefits (2026)

Peanuts provide 159 calories per 1 oz (28 g), along with 7.2 g of protein and 2.4 g of fiber. They contain 13.8 g of fat, making them calorie-dense and low in available carbs, which minimally impacts blood sugar levels.

This page details the nutritional profile of peanuts, including their calorie content, macronutrient breakdown, and health benefits. It also explores how peanuts compare to other nuts and seeds and their suitability for various dietary goals.

Peanut Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in peanuts per 1 oz (28 g) and per 100 g serving.

Values are for 1 oz (28 g, about 28 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	159	567	8%
Protein	7.2 g	25.8 g	14%
Carbohydrates	4.5 g	16.1 g	2%
Fiber	2.4 g	8.5 g	9%
Sugar	1.3 g	4.7 g	-
Fat	13.8 g	49.2 g	18%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	197 mg	705 mg	4%
Saturated Fat	1.9 g	6.8 g	10%
Vitamin E	2.3 mg	8.3 mg	15%
Folate	67 mcg	240 mcg	17%

About 11% of peanut calories come from carbohydrates, 17% from protein and 73% from fat.

Peanut by Health Goal

The by-goal ratings section evaluates how peanuts align with common dietary objectives, such as weight management and muscle building.

Goal	Rating	Why
Weight loss	Fair	159 calories per serving, with 2.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	2.4 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (7.2 g); best as a vitamin-rich choice, not a protein source

Peanut and Blood Sugar

Glycemic index: 14. Glycemic load: 1 per serving.

Peanut is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Peanut Compares to Other Nuts and Seeds

In the comparison table, peanuts are contrasted with other nuts and seeds to highlight their unique nutritional attributes.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Peanut	567	25.8	49.2	8.5
Almond	579	21.1	49.9	12.5
Cashew	553	18.2	43.9	3.3
Pistachio	560	20.2	45.3	10.6

Peanut Myths, Checked

Peanuts are tree nuts , False. Peanuts are legumes that grow underground, though many tree-nut-allergic people also react to them.

Peanuts are unhealthy junk food , Misleading. Plain peanuts are high in protein and healthy fat; the issue is added salt, sugar or oil.

How to Track Peanut

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing peanut beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log peanut accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of peanuts?

There are 159 calories in 1 oz of peanuts, which is approximately 28 nuts. This calorie content makes peanuts a calorie-dense food choice.

Is peanut good for weight loss?

Peanuts can be beneficial for weight loss due to their high protein content of 7.2 g per 1 oz, which may help increase satiety. However, portion control is important due to their calorie density.

Can people with diabetes eat peanut?

People with diabetes can eat peanuts, as they have a low glycemic index and only 4.5 g of carbs per 1 oz. This means they have a minimal impact on blood sugar levels.

How much protein is in peanut?

Peanuts contain 7.2 g of protein per 1 oz, making them a good source of plant-based protein. This protein content supports muscle maintenance and overall health.

Is peanut high in sugar?

Peanuts are low in sugar, with only 1.3 g of sugar per 1 oz serving. This makes them a suitable snack for those monitoring their sugar intake.

Are peanuts a nut or a legume?

Peanuts are classified as legumes, not true nuts. They grow underground and belong to the same family as beans and lentils.

Key Takeaways

• Peanuts contain 159 calories per 1 oz (28 g).
• They provide 7.2 g of protein per serving.
• Peanuts have only 4.5 g of carbs and 2.4 g of fiber.
• They are low in sugar, with just 1.3 g per serving.
• Peanuts contain 13.8 g of fat, including 1.9 g of saturated fat.
• They are a good source of vitamin E and folate.