Group · Nuts & seeds
Salted peanuts
The salted peanut is one of the must-have stars of the drinks table. It comes from the groundnut, a legume grown for its oil-rich seed, and is usually roasted and then coated in salt to boost its flavour. You can find it in many forms: plain in the shell, shelled, dry-roasted or fried, sometimes coated. Nutritionally, the salted peanut has a dense profile: rich in plant protein (nearly 24.8 g per 100 g), healthy fat and fibre. At 615 kcal per 100 g, it remains an energy-dense food to eat in moderation. Its added salt sets it apart from the plain version and calls for restraint as part of a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 615 kcal |
| Kilojoules | 2550 kJ |
| Protein | 24,8 g |
| Carbohydrate | 17,9 g |
| Fat | 47,7 g |
| Fibre | 7,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-6 LA5,35 g54 %
- Omega-3 ALA0,05 g2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Salted peanuts belong to the nuts and seeds family and, like their cousins, are best enjoyed in small amounts. A sensible portion is around 20 to 30 g, a small handful, ideal for filling a gap without pushing up your total calories for the day.
How to eat them? They are a natural fit with drinks, but can also add flavour to an Asian stir-fry, a crunchy salad or a sautéed chicken dish. Crushed, they become the base of a satay sauce. You can pair them with raw vegetables to balance out your snacking, or sprinkle them over a bowl of brown rice. Store them in an airtight container, away from light and moisture, to keep them crunchy and stop the fats going rancid.
Nutrition facts and benefits. Besides their protein (24.8 g/100 g) and fibre (7.4 g/100 g), peanuts provide unsaturated fatty acids, vitamin E, magnesium and potassium. Their glycaemic index is low, which promotes lasting fullness. The downside of salted versions is the sodium: if you are watching your blood pressure, choose the plain versions or explore the DASH diet approach.
- Varieties to compare: unsalted roasted peanuts, gentler on your sodium balance.
- Tasty alternatives: pistachios or almonds, rich in good nutrients.
For active people. Rich in energy and plant protein, peanuts make a handy snack for recovery or for building muscle mass. A handful after a session, paired with a piece of fruit, provides useful carbohydrates and fat. Be careful with the salt, though, as it adds up quickly if you sweat a lot and are already replacing your mineral losses in other ways. To go further, discover our ideas for protein snacks that go well with nuts.
Weight control. Very calorie-dense, salted peanuts are easy to nibble without realising it. Measure your portion in advance rather than dipping into the bag. Their saltiness makes you want to keep going: serve them in a small ramekin to manage the quantity better. As part of a balanced diet, they remain a nutritional asset if you keep to moderation and favour lightly salted versions.