Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The USDA reference entry is for the raw kernel.
Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.
Several trials report modest reductions in LDL and triglycerides when peanuts or peanut butter replace refined snacks, though peanut-specific trials are fewer and smaller than those for tree nuts.
Insufficient evidence. Not enough human research to say anything useful yet.
Observational data links regular peanut intake with lower cardiovascular mortality across large cohorts, including in populations where peanuts are the affordable nut. Confounding by overall diet and income remains a real limitation.
Insufficient evidence. Not enough human research to say anything useful yet.
Some trials report that peanuts increase fullness and displace other snack intake, with body weight generally unchanged despite the added calories.
Insufficient evidence. Not enough human research to say anything useful yet.
Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.
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| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 567 kcal | 28% |
| Protein | 25.8 g | 52% |
| Total fat | 49.2 g | 63% |
| Carbohydrate | 16.1 g | 6% |
| Fibre | 8.5 g | 30% |
| Total sugars | 4.72 g | — |
| Water | 6.5 g | — |
| Fats | ||
| Saturated fat | 6.28 g | 31% |
| Monounsaturated fat | 24.4 g | — |
| Polyunsaturated fat | 15.6 g | — |
| Cholesterol | 0 mg | 0% |
| EPA (omega-3) | 0 g | — |
| DHA (omega-3) | 0 g | — |
| DPA (omega-3) | 0 g | — |
| Linoleic acid (omega-6) | 15.6 g | — |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 8.33 mg | 56% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.64 mg | 53% |
| Riboflavin (B2) | 0.135 mg | 10% |
| Niacin (B3) | 12.1 mg | 75% |
| Pantothenic acid (B5) | 1.77 mg | 35% |
| Vitamin B6 | 0.348 mg | 20% |
| Folate | 240 µg | 60% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 52.5 mg | 10% |
| Minerals | ||
| Calcium | 92 mg | 7% |
| Iron | 4.58 mg | 25% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 376 mg | 30% |
| Potassium | 705 mg | 15% |
| Sodium | 18 mg | 1% |
| Zinc | 3.27 mg | 30% |
| Copper | 1.14 mg | 127% |
| Manganese | 1.93 mg | 84% |
| Selenium | 7.2 µg | 13% |
| Other measured compounds | ||
| Beta-carotene | 0 µg | — |
| Alpha-carotene | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Caffeine | 0 mg | — |
| Ash | 2.33 g | — |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
Source record: Peanuts, all types, raw (USDA FoodData Central, FDC ID 172430).
% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.
Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.
Polyphenol (class)
An umbrella term for thousands of plant phenolic compounds. Useful as a category, but a "high polyphenol" figure says nothing about which compounds…
Stilbene
A stilbene in grape skins, red wine and peanuts. Amounts in food are orders of magnitude below the doses used in most published research.
Present at a small fraction of the amount in red wine, and far below the doses used in resveratrol research.
Plant sterol
Structural analogues of cholesterol that compete with it for intestinal absorption. The basis of an authorised cholesterol-lowering claim at…
Phosphate ester
The main phosphorus store in seeds. Reduces absorption of iron and zinc from the same meal; soaking, sprouting and fermentation lower it.
Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.
Dry roasting alters peanut proteins in ways that appear to increase allergenic potency compared with boiling or frying, one hypothesis offered for the different prevalence of peanut allergy between populations that roast and those that boil. Roasting also accelerates oxidation of the fat.
Boiling peanuts in the shell, common in the southern United States and parts of Asia, transfers polyphenols from the skin and shell into the kernel, raising measured phenolic content relative to raw or roasted nuts.
Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.
Allergy
Peanut is one of the most significant food allergens, a leading cause of food-related anaphylaxis and frequently lifelong. It is distinct from tree nut allergy, though many people carry both. Guidance on early introduction in infancy has changed substantially and should come from a clinician rather than from general reading.
Worth knowing
Peanuts are highly susceptible to Aspergillus moulds producing aflatoxin, a potent liver carcinogen. Regulated supply chains test for it, but contamination remains a serious problem where peanuts are a staple and are dried and stored informally.
Worth knowing
Most peanuts are eaten as butter, roasted salted snacks or confectionery. Many peanut butters add sugar, salt and palm oil, so the profile of the raw kernel does not carry across.
Worth knowing
Peanut phytate binds iron and zinc within the same meal, as in other seeds and legumes.