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By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Peanuts (Arachis hypogaea) are the seeds of a legume that ripen underground, which makes them botanically closer to beans and lentils than to walnuts ou almonds. In the kitchen they behave like a nut. 100 g of raw peanuts gives 567 kcal and 25.8 g of protein, more than almonds, pistachios, cashews or walnuts, plus a lot of niacine, folate and vitamin E. A 28 g handful gives about 159 kcal and 7.2 g of protein. Peanuts are also one of the most common causes of serious food allergy.

Peanut nutrition per 100 g and per handful

Nutritif	Raw peanuts, 100 g	Handful: 28 g
Énergie	567 kcal	159 kcal
Protéine	25.8 g	7.2 g
Fat	49.2 g	13.8 g
of which monounsaturated	24.4 g	6.8 g
of which polyunsaturated	15.6 g	4.4 g
of which saturated	6.3 g	1.8 g
Carbohydrate (including fibre)	16.1 g	4.5 g
of which sugars	4.7 g	1.3 g
Fibre	8.5 g	2.4 g
Niacine (B3)	12.1 mg	3.4 mg
Folate	240 µg	67 µg
Vitamine E	8.3 mg	2.3 mg
Thiamin (B1)	0.64 mg	0.18 mg
Magnésium	168 mg	47 mg
Phosphore	376 mg	105 mg
Copper	1.1 mg	0.32 mg
Manganese	1.9 mg	0.54 mg

Source: USDA FoodData Central, SR Legacy, “Peanuts, all types, raw” (FDC 172430), checked 4 November 2026. USDA’s household measures: 1 oz = 28.35 g, 1 cup = 146 g. The 28 g column is calculated. Roasting changes the values slightly; for comparison, NIH lists 2.2 mg of vitamin E in 1 oz of dry-roasted peanuts and 2.9 mg in 2 tablespoons of peanut butter. Values rounded.

Against the EU nutrient reference values (Regulation (EU) No 1169/2011, Annex XIII), 100 g of raw peanuts provides about 120% of the reference intake for folate (200 µg), 76% for niacin (16 mg), 69% for vitamin E (12 mg), 114% for copper (1 mg) and 97% for manganese (2 mg). A 28 g handful covers about a third of folate and a fifth of niacin and vitamin E.

Glycemic index of peanuts

Peanuts are not listed in the international GI tables (Atkinson 2008). A handful contains only about 4.5 g of carbohydrate, so its effect on blood sugar is small.

Health benefits: what the evidence says

• Peanuts and heart health. A 2016 meta-analysis of 20 prospective studies found that each extra 28 g of nuts a day was associated with a 29% lower risk of coronary heart disease, 21% lower risk of cardiovascular disease and 22% lower all-cause mortality. The authors report that results were similar for tree nuts and peanuts (Aune and colleagues, 2016). These are observational studies and cannot prove cause and effect.
• Plant protein. At 25.8 g per 100 g, peanuts give more protein than almonds (21.2 g), cashews (18.2 g) or walnuts (15.2 g), which makes them useful in plant-based meals.
• Folate and niacin. Under EU rules, folate contributes to normal blood formation and to maternal tissue growth during pregnancy, and niacin contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue (Regulation (EU) No 432/2012).
• Vitamin E. Vitamin E is a fat-soluble antioxidant that helps protect cells from damage by free radicals (NIH). The EU wording is that vitamin E contributes to the protection of cells from oxidative stress.
• Unsaturated fat. About 81% of the fat in peanuts is unsaturated. Replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels (Regulation 432/2012). A peanut butter sandwich instead of one with salami is the kind of swap that counts.

Ayurveda: peanuts in the traditional system

Usha and Vasant Lad list peanuts with the nuts. All nuts are favourable for Vata in moderation; for Pitta and Kapha, peanuts are on the list to avoid. This is a traditional view, not a clinical finding.

How to buy, prepare and use peanuts

• Peanut butter: pick a jar where peanuts are the main ingredient, ideally the only one. Many brands add sugar, salt or other oils; the label tells you. Try a thin layer on wholegrain bread with sliced banana.
• Collations : unsalted roasted peanuts or peanuts in the shell, measured into a small bowl. Salted peanuts add sodium; WHO recommends adults keep salt under 5 g a day.
• Sauces: peanut butter whisked with lime, ail, gingembre and a little soy sauce makes a satay-style dressing for noodles, tofu or raw vegetables.
• Stews and curries: West African peanut stews combine peanut butter with tomates et patate douce.
• Storage: keep peanuts in a closed container in a cool, dry place and throw away any that look mouldy, shrivelled or discoloured. EFSA lists peanuts among the foods that can be contaminated with aflatoxins, mould toxins it considers genotoxic and carcinogenic. EU law sets maximum levels, and EFSA advises keeping exposure as low as possible.

Who should be careful

• Peanut allergy. Peanuts must be emphasised in ingredient lists in the EU (Regulation (EU) No 1169/2011, Annex II). Peanut allergy tends to last a lifetime and can cause anaphylaxis, with symptoms such as hives, swelling of the throat, wheezing and a drop in blood pressure. People at risk should carry epinephrine and use it as soon as a serious reaction starts (MedlinePlus).
• Babies. Under the 2017 US guidelines, infants with severe eczema, egg allergy or both should start peanut-containing foods as early as 4 to 6 months, but only after checking with their doctor, who may arrange allergy testing first. Babies with mild to moderate eczema can start around 6 months, and others at an age-appropriate time with other solid foods (NIAID). The landmark LEAP study found an 81% relative reduction in peanut allergy with early introduction in high-risk infants. Never give whole peanuts to infants or small children, because of the choking risk.
• Energy. 567 kcal per 100 g, and peanut butter is easy to overspread.

Related entries and articles

• Amandes – a tree nut with more fibre
• Cashews – similar uses in sauces and stir-fries
• Pois chiches et lentils – the peanut’s legume relatives
• Walnuts – for plant omega-3, which peanuts barely contain
• All about high-quality fats
• Plant-based meals for weight loss

FAQ

Are peanuts nuts?

Botanically, no. Peanuts are legumes, related to beans and lentils, and their pods develop underground. Nutritionally and in cooking they resemble nuts, and the large studies on nuts and heart health found similar results for peanuts and tree nuts. EU allergen labelling lists them separately from tree nuts.

Is peanut butter healthy?

Peanut butter made only from peanuts has the same nutrients as the nuts themselves, including protein, unsaturated fat, niacin and vitamin E. The catch is energy and portion size: one or two tablespoons is a portion. Check the label for added sugar, salt and other oils.

When can babies eat peanuts?

US guidelines from 2017 support introducing peanut-containing foods in infancy, as early as 4 to 6 months for high-risk babies after a doctor’s check, to lower the risk of peanut allergy. Offer peanut in a smooth form suitable for the baby’s age, never whole peanuts. Talk to your paediatrician first if your baby has eczema or another food allergy.

Sources

1. USDA FoodData Central, SR Legacy: Peanuts, all types, raw (FDC 172430). fdc.nal.usda.gov
2. NIH Office of Dietary Supplements: Vitamin E, Fact Sheet for Health Professionals. ods.od.nih.gov
3. Aune D, Keum N, Giovannucci E, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine 2016;14:207. PMC
4. Commission Regulation (EU) No 432/2012, list of permitted health claims (folate, niacin, vitamin E, unsaturated fats). EUR-Lex
5. Regulation (EU) No 1169/2011, Annex II (allergens) and Annex XIII (reference intakes). EUR-Lex
6. NIAID. Guidelines for clinicians and patients for diagnosis and management of food allergy, including the 2017 Addendum Guidelines for the Prevention of Peanut Allergy. niaid.nih.gov
7. NIAID. Addendum Guidelines for the Prevention of Peanut Allergy in the United States: summary for parents and caregivers. niaid.nih.gov (PDF)
8. MedlinePlus: Food allergy. medlineplus.gov
9. EFSA: Aflatoxins in food. efsa.europa.eu
10. WHO: Salt reduction, fact sheet. who.int
11. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.