Peanuts, roasted, unsalted
Common food
Photo: Wikipedia
Roasted unsalted peanuts are a crunchy, savory legume with a rich, nutty flavor and a satisfying, firm texture. Packed with protein and healthy fats, they offer a substantial energy boost and are a versatile snack or ingredient. Their natural, unadulterated taste highlights the pure essence of the peanut, making them a staple in many cuisines.
Calorie split: 17% protein · 9% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love roasted unsalted peanuts for their addictive, savory crunch and the deep, earthy flavor that pairs well with sweet or spicy profiles. They are a beloved, portable snack and a foundational ingredient in global cuisines, from stir-fries to sauces.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, peanuts can cause severe reactions in sensitive individuals. Their high calorie density (599 kcal per 100g) can lead to weight gain if consumed in excess. To mitigate, practice strict portion control (e.g., a 1-ounce serving) and avoid them if you have a known allergy. Pairing with fiber-rich foods can help manage blood sugar impact.
Key benefits
- High in plant-based protein (28g per 100g) for muscle maintenance.
- Rich in monounsaturated fats, supporting heart health.
- Good source of dietary fiber (9.4g per 100g) for digestive health.
- Contains essential minerals like magnesium, phosphorus, and potassium.
- Provides sustained energy due to balanced fat and protein content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Peanuts are not true nuts; they are legumes that develop underground, with the plant's flower stalks pushing the developing pods into the soil to mature.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 599 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 52.5 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 9.4 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 176 mg |
| Phosphorus, P | 397 mg |
| Potassium, K | 726 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.53 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 13.8 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 120 ug |
| Folic acid | 0.00 ug |
| Folate, food | 120 ug |
| Folate, DFE | 120 ug |
| Choline, total | 55.0 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) | 6.9 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 | 8.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 5.0 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 26.0 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 25.2 g |
| MUFA 20:1 | 0.61 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 15.3 g |
| PUFA 18:2 | 15.1 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 roasted unsalted peanuts healthy?
Yes, they are a nutrient-dense food high in protein, healthy fats, and fiber. However, they are calorie-dense, so moderation is key. Roasting without salt is a healthier preparation method.
How should I store roasted peanuts?
Store them in an airtight container in a cool, dark place to prevent rancidity. For longer storage, keep them in the refrigerator or freezer to maintain freshness and prevent oil oxidation.
Can I eat peanuts if I'm watching my weight?
Yes, but portion control is essential. A small handful (about 1 ounce or 28 grams) makes a satisfying snack. Their protein and fiber can help you feel full, potentially reducing overall calorie intake.
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 5.99 kcal/g · 19% calories from protein · 9.4 g fiber · 4.2 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.