Peanuts, dry roasted, lightly salted
Common food
Photo: Wikipedia
Dry roasted, lightly salted peanuts are a classic, crunchy snack with a deep, nutty flavor and a satisfying, slightly oily mouthfeel. They are a calorie-dense powerhouse, packing nearly 50g of healthy fats and over 24g of plant-based protein per 100g, making them a fuel-rich food.
Calorie split: 15% protein · 14% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love them for their intensely savory, roasted flavor and addictive crunch, making them a go-to snack. Their versatility shines in both sweet and savory applications, from trail mix to Thai sauces.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, peanuts can cause severe reactions in sensitive individuals. The added salt and high calorie density mean portion control is key to avoid excess sodium or weight gain. Tip: Choose unsalted versions and measure out a single serving (about a handful) to manage intake.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- Rich in heart-healthy monounsaturated fats.
- Good source of dietary fiber for digestive health.
- Provides key minerals like magnesium, niacin, and manganese.
🍽️ 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.
Full nutrition (USDA data · scales with serving)
| Water | 1.8 g |
| Energy | 584 kcal |
| Protein | 24.2 g |
| Total lipid (fat) | 49.4 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 8.4 g |
| Total Sugars | 4.9 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 177 mg |
| Phosphorus, P | 361 mg |
| Potassium, K | 631 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.43 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.20 mg |
| Niacin | 14.3 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 97.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 97.0 ug |
| Folate, DFE | 97.0 ug |
| Choline, total | 64.3 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 4.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 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 16:0 | 4.0 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 26.1 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 25.3 g |
| MUFA 20:1 | 0.62 g |
| MUFA 22:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 9.7 g |
| PUFA 18:2 | 9.7 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, popcorn, caramel-coated, without peanuts — USDA does not publish this profile for Peanuts.
| Tryptophan | 0.04 g |
| Threonine | 0.15 g |
| Isoleucine | 0.16 g |
| Leucine | 0.28 g |
| Lysine | 0.28 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.11 g |
| Valine | 0.18 g |
| Arginine | 0.23 g |
| Histidine | 0.11 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.66 g |
| Glycine | 0.22 g |
| Proline | 0.17 g |
| Serine | 0.16 g |
FAQ
Are dry roasted peanuts healthy?
Yes, they are nutrient-dense, providing protein, healthy fats, and fiber. However, roasting can slightly reduce some heat-sensitive nutrients, and added salt increases sodium content.
How do they compare to boiled peanuts?
Dry roasting creates a crunchier texture and concentrates flavor, while boiling results in a softer, moister peanut with lower fat content per gram due to water absorption.
Can I eat them on a low-carb diet?
Yes, with 21g of carbs per 100g (8.4g of which is fiber), they have a relatively low net carb count, making them a suitable snack in moderation for many low-carb plans.
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 5.84 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: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.