Peanuts are a nutrient-dense legume packed with protein, healthy fats, fiber, vitamins, and minerals. Whether you're tracking macros for fitness, managing a diet, or simply curious about the nutritional profile of your snack, this calculator gives you a detailed breakdown per serving.
Enter the weight of peanuts (in grams or ounces) and select the preparation type — raw, dry-roasted, or oil-roasted — to get instant values for calories, protein, fat, carbohydrates, fiber, and key micronutrients like magnesium, phosphorus, and vitamin E. Perfect for meal planning, calorie counting, and understanding how peanuts fit into your daily nutrition goals.
🥜 Peanut Nutrition Calculator
How to Use This Tool
Using the Peanut Nutrition Calculator is straightforward. Start by entering the weight of your peanuts — you can switch between grams and ounces using the dropdown. Then select the preparation type: raw, dry-roasted, or oil-roasted. Click the preset buttons (1 oz, 2 oz, 100g) for quick common servings. Press "Calculate" to see a full nutritional breakdown including calories, protein, fat, carbohydrates, fiber, magnesium, phosphorus, and vitamin E. Use the "Reset" button to clear and start over.
How It Works
The calculator uses nutrient density values per 100 grams from the USDA FoodData Central database. For raw peanuts, the values are: 567 kcal, 25.8 g protein, 49.2 g fat, 16.1 g carbohydrates, 8.5 g fiber, 168 mg magnesium, 376 mg phosphorus, and 8.33 mg vitamin E. Dry-roasted and oil-roasted values differ slightly due to moisture loss and oil absorption during processing. The tool multiplies these per-100g values by your entered weight (converted to grams) to give a personalized result.
Example Calculations
Tips & Best Practices
- For weight management, be mindful of portion sizes — peanuts are calorie-dense. A 1-ounce serving (about a handful) is a reasonable snack.
- Choose dry-roasted or raw to avoid added oils and sodium. Oil-roasted peanuts can have significantly more fat and calories.
- Pair peanuts with a source of vitamin C (like an orange or bell pepper) to enhance iron absorption from the peanuts.
- Store peanuts in an airtight container in a cool, dark place to prevent rancidity. Refrigeration extends shelf life.
Frequently Asked Questions
Are peanuts good for weight loss? Despite being high in calories, peanuts can support weight loss when eaten in moderation due to their protein and fiber content, which promote satiety. Studies suggest that peanut consumption is not associated with weight gain when total calorie intake is controlled.
What is the difference between dry-roasted and oil-roasted peanuts? Dry-roasted peanuts are cooked without oil, resulting in slightly lower fat content. Oil-roasted peanuts are cooked in oil (often peanut or vegetable oil), which adds extra fat and calories. Dry-roasted peanuts also tend to have a firmer texture.
Can I eat peanuts if I have a peanut allergy? No. Peanut allergies can be severe and even life-threatening. If you have a diagnosed peanut allergy, avoid all peanut products and consult your allergist.
How do peanuts compare to tree nuts? Peanuts are legumes, not tree nuts, but they share a similar nutrient profile. Compared to almonds, peanuts have more protein and magnesium but less vitamin E. Compared to walnuts, peanuts have more protein and less omega-3 fat.
Reference Data
| Nutrient (per 100g) | Raw | Dry-Roasted | Oil-Roasted |
|---|---|---|---|
| Calories (kcal) | 567 | 587 | 599 |
| Protein (g) | 25.8 | 24.4 | 25.1 |
| Fat (g) | 49.2 | 49.7 | 52.5 |
| Carbohydrates (g) | 16.1 | 21.3 | 15.8 |
| Fiber (g) | 8.5 | 8.0 | 8.0 |
| Magnesium (mg) | 168 | 178 | 169 |
| Phosphorus (mg) | 376 | 358 | 363 |
| Vitamin E (mg) | 8.33 | 7.87 | 6.94 |
Data sourced from USDA FoodData Central.