Peanuts, all types, dry-roasted, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Dry-roasted peanuts are the quintessential crunchy snack, offering a deeply nutty, savory flavor and a satisfyingly firm, brittle texture. Nutritionally, they are a powerhouse of plant-based protein and healthy monounsaturated fats, providing sustained energy and satiety in a small, calorie-dense package.
Calorie split: 15% protein · 14% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore dry-roasted peanuts for their intensely satisfying crunch and deep, toasty flavor that's both comforting and addictive. Their versatility makes them a staple snack on their own, a crunchy topping for salads and ice cream, and a foundational ingredient in global cuisines from Asian stir-fries to African stews.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are their high calorie density, which can lead to overconsumption, and their status as a top food allergen. To counteract overeating, practice strict portion control (e.g., pre-portion into small bags) and pair them with high-fiber foods like an apple to increase satiety. For those with allergies, avoidance is the only safe option.
Key benefits
- Excellent source of plant-based protein (24g per 100g).
- Rich in heart-healthy monounsaturated fats.
- Provides dietary fiber for digestive health.
- Contains key minerals like magnesium, phosphorus, and niacin.
- A convenient, shelf-stable, and portable energy source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Peanuts aren't true nuts; they are legumes that develop their pods underground, a process called 'geocarpy,' which is why they're also called groundnuts.
Full nutrition (USDA data · scales with serving)
| Water | 1.8 g |
| Energy | 587 kcal |
| Energy | 2455 kj |
| Protein | 24.4 g |
| Total lipid (fat) | 49.7 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 21.3 g |
| Fiber, total dietary | 8.4 g |
| Total Sugars | 4.9 g |
| Sucrose | 4.9 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 4.4 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 178 mg |
| Phosphorus, P | 363 mg |
| Potassium, K | 634 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.43 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.20 mg |
| Niacin | 14.4 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 97.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 97.0 ug |
| Folate, DFE | 97.0 ug |
| Choline, total | 64.6 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 4.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.36 mg |
| Tocopherol, gamma | 6.3 mg |
| Tocopherol, delta | 0.61 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 4.0 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.57 g |
| SFA 22:0 | 1.2 g |
| SFA 24:0 | 0.69 g |
| Fatty acids, total monounsaturated | 26.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 25.4 g |
| MUFA 18:1 c | 25.4 g |
| MUFA 20:1 | 0.63 g |
| MUFA 22:1 | 0.06 g |
| MUFA 22:1 c | 0.05 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 9.8 g |
| PUFA 18:2 | 9.7 g |
| PUFA 18:2 n-6 c,c | 9.7 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.81 g |
| Isoleucine | 0.83 g |
| Leucine | 1.5 g |
| Lysine | 0.85 g |
| Methionine | 0.29 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.96 g |
| Valine | 0.99 g |
| Arginine | 2.8 g |
| Histidine | 0.60 g |
| Alanine | 0.94 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.4 g |
| Proline | 1.0 g |
| Serine | 1.2 g |
FAQ
Are dry-roasted peanuts as healthy as raw peanuts?
Dry-roasting enhances flavor but can slightly reduce some heat-sensitive nutrients like B vitamins. The major difference is often added salt or oil in some commercial brands. Unsalted, dry-roasted peanuts retain most of the protein, fat, and mineral benefits of raw peanuts.
Why do they cause more thirst than other nuts?
The dry-roasting process removes moisture, making the peanuts very absorbent. They can draw moisture from your mouth and throat as you chew, creating a sensation of thirst. This is exacerbated if salt is added.
How should I store them to keep them crunchy?
Store in an airtight container in a cool, dark place for up to 3 months. For longer storage (up to 6 months), keep them in the refrigerator or freezer to prevent the natural oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.87 kcal/g · 17% calories from protein · 8.4 g fiber · 4.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.