Per portion: 159 kcal
Protein: 7.22 g
Carbs: 4.52 g
Fat: 13.79 g
Fibre: 2.38 g

Your portion

159kcal · 665 kJ

Protein: 7.22 g
Carbs: 4.52 g
Fat: 13.79 g

A single handful of raw peanuts gives you about 159 calories, almost all of it from fat (nearly 14 g) with a solid 7 g of protein and just over 2 g of fibre. They are genuinely notable for folate, covering 120% of the daily reference in that small portion, plus meaningful amounts of copper, manganese, and niacin. The fat is mostly unsaturated, but they do contain over 6 g of saturates per 100 g, so they are energy-dense rather than light.

A normal handful works well as a portable snack that actually holds you for a couple of hours, especially before a workout or between meals when you want something savoury. Pair them with fruit or a vegetable to add volume and water, since they are easy to overeat by the handful. The honest caveat is their calorie density: a few extra handfuls can quietly add several hundred calories, and the saturates are worth keeping in mind if you eat them daily.

Nutrition claims, per 100 g:

High Folate (B9) · 120% High Copper · 114% High Manganese · 97% High Niacin (B3) · 75% High Vitamin E · 69% High Thiamin (B1) · 58% High Phosphorus · 54% High Magnesium · 45% High in saturates · 6.279 g/100 g

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	159 kcal	8.0%
Energy	665 kJ	7.9%
Protein	7.22 g	14.4%
Carbohydrates	4.52 g	1.7%
of which sugars	1.32 g	1.5%
Fibre	2.38 g	9.5%
Fat	13.79 g	19.7%
of which saturates	1.76 g	8.8%
Monounsaturated	6.84 g
Polyunsaturated	4.36 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	1.82 g
Ash	0.65 g

Minerals

Potassium 197.4 mg 9.9%

Calcium 25.76 mg 3.2%

Magnesium 47.04 mg 12.5%

Phosphorus 105.28 mg 15.0%

Sodium 5.04 mg

Iron 1.28 mg 9.1%

Zinc 0.92 mg 9.2%

Copper 0.32 mg 32.0%

Manganese 0.54 mg 27.0%

Selenium 2.02 µg 3.7%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 2.33 mg 19.4%

Vitamin K 0.0 µg

Thiamin (B1) 0.18 mg 16.4%

Riboflavin (B2) 0.04 mg 2.9%

Niacin (B3) 3.38 mg 21.1%

Pantothenic acid (B5) 0.49 mg 8.2%

Vitamin B6 0.1 mg 7.1%

Folate (B9) 67.2 µg 33.6%

Vitamin B12 0.0 µg

Choline 14.7 mg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.07 g

Leucine 0.26 g

Isoleucine 0.25 g

Valine 0.3 g

Lysine 0.09 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 294 other foods in “Legumes and Legume Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 567.0 · higher than 92%

Protein 25.8 · higher than 88%

Fibre 8.5 · higher than 72%

Common portions

oz — 28 g (161 kcal)
cup — 146 g (828 kcal)

Sources

USDA FoodData Central — Peanuts, all types, raw — Nutrition values for Peanuts, all types, raw.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Peanuts