Group · Pulses
Roasted peanuts
Despite their place among the nibbles, roasted peanuts are not tree nuts but legume seeds, cousins of lentils and chickpeas. Full of flavour after roasting, they come plain, salted, unsalted, as a paste (peanut butter) or shelled and crushed into pieces. Nutritionally, they have a dense profile: around 635 kcal per 100 g, plenty of fat (mostly unsaturated), 26.2 g of plant protein and nearly 8.08 g of fibre. This concentrate of energy makes them a filling snack, as long as you watch the quantities. Well integrated, they have their place in a varied, balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 635 kcal |
| Kilojoules | 2630 kJ |
| Protein | 26,2 g |
| Carbohydrate | 14,2 g |
| Fat | 50,8 g |
| Fibre | 8,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-6 LA9,69 g97 %
- Vitamin B312,4 mg78 %
- Copper0,68 mg68 %
- Manganese1,19 mg60 %
- Magnesium169 mg45 %
- Phosphorus244 mg35 %
- Vitamin B60,43 mg31 %
- Zinc2,92 mg29 %
- Vitamin B9dietary folate equivalents66,6 µg
See the other 9 nutrients
- Potassium531 mg27 %
- Vitamin B51,17 mg20 %
- Vitamin B10,14 mg13 %
- Selenium4,8 µg9 %
- Iron1,2 mg9 %
- Calcium47,4 mg6 %
- Vitamin B20,07 mg5 %
- Iodine5,7 µg4 %
- Omega-3 ALA0,03 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Roasted peanuts are tasty, but their high calorie density calls for moderation. A reasonable portion is around 25 to 30 g, a small handful, which is plenty to enjoy their benefits without weighing down the day’s energy balance. Choose plain or unsalted versions: added salt encourages snacking and water retention.
Nutrition facts and strengths. With 26.2 g of protein and 50.8 g of fat per 100 g, the peanut is one of the fattiest legumes, but this fat is mostly mono- and polyunsaturated. It also provides fibre (8.08 g), magnesium, phosphorus, potassium, vitamin E and B vitamins. Its glycaemic index stays low thanks to the combination of protein, fat and fibre, which makes it a filling snack.
How to eat them. Beyond nibbles, sprinkle them over an Asian salad, a vegetable stir-fry or a curry, add them to homemade granola or crush them into peanut butter for spreading. They go well with other legumes such as soya or lentils in complete vegetarian dishes. Store them in an airtight container, away from light and moisture, to stop the fats going rancid.
- Balanced nibbles: swap crisps for a small handful served with raw vegetables.
- World cuisine: satay sauce, pad thai, African mafé.
- Breakfast: a spoonful of peanut butter on wholemeal bread.
Tips for active people. Concentrated in energy and plant protein, peanuts are a handy snack for gaining mass or for long endurance sessions. They work well as a snack before moderate effort, but avoid them just before an intense session, as the fat slows digestion. For recovery, pair them with a source of carbohydrate or a suitable protein snack. You can also take inspiration from our guidance on fitness nutrition to adjust your intake.
Weight control. Very high in calories, peanuts are easy to graze on without noticing. Weigh your portion rather than eating from the packet, and choose unsalted ones if you are trying to lose weight. To discover other interesting seeds and legumes, explore the legumes family and compare the figures in the calorie table.