Peanuts, all types, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.6 MG | 53% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 12.1 MG | 75% | |
| Pantothenic acid | 1.8 MG | 35% | |
| Vitamin B-6 | 0.3 MG | 20% | |
| Folate, total | 240 UG | 60% | |
| Choline, total | 52.5 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 8.3 MG | 56% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 92 MG | 7% | |
| Iron, Fe | 4.6 MG | 25% | |
| Magnesium, Mg | 168 MG | 40% | |
| Phosphorus, P | 376 MG | 30% | |
| Potassium, K | 705 MG | 15% | |
| Sodium, Na | 18 MG | 1% | |
| Zinc, Zn | 3.3 MG | 30% | |
| Copper, Cu | 1.1 MG | 127% | |
| Manganese, Mn | 1.9 MG | 84% | |
| Selenium, Se | 7.2 UG | 13% |
Nutrition Highlights
- Excellent source of protein with 25.8g per 100g, great for muscle building and recovery.
- High in dietary fiber (8.5g per 100g), supporting digestive health.
- Good source of Iron, Fe (25% DV).
- Good source of Magnesium, Mg (40% DV).
- Good source of Phosphorus, P (30% DV).
- Good source of Zinc, Zn (30% DV).
About Peanuts, all types, raw
These small legumes are a powerhouse of plant-based nutrition, offering a rich blend of protein, healthy fats, and fiber. With nearly 26 grams of protein per 100 grams, they provide a substantial amount of this essential macronutrient, making them a valuable food for vegetarians, vegans, and anyone looking to boost their protein intake from non-animal sources. They are also high in monounsaturated and polyunsaturated fats, which are beneficial for heart health, and contain a good amount of dietary fiber to support digestion and promote satiety. While they are calorie-dense, their nutrient profile makes them a smart choice when consumed in moderation.
In the kitchen, they are incredibly versatile and can be used in both sweet and savory dishes. They can be enjoyed raw as a snack, blended into homemade nut butters, or added to salads and grain bowls for extra crunch and nutrition. In many cuisines, they are a key ingredient in sauces like African groundnut stew or Southeast Asian peanut sauce, and they can also be incorporated into baked goods or energy bars. Whether eaten on their own or as part of a recipe, they offer a satisfying combination of flavor, texture, and nutrition that fits well into a balanced diet.
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