When it comes to antioxidant content, peanuts are on par with berries and provide a richer array of antioxidant than most fruits. They also have one amazing antioxidant you won't find in other nuts - resveratrol. It's an antioxidant found in red wine and is believed to help prevent both heart disease and certain cancers. So peanuts are super healthy, but don't eat too many. Even though they are 50% fat, 30% protein and 8.5% fibre, if you consume too many handfuls, especially while socialising at a bar for example, you will undoubtedly not realise how many you have consumed and are likely to create a huge calorie surplus.
A rich source of: biotin, copperr, niacin, folate, manganese, vitamin e, thiamine.
Peanuts, kernel only, plain, unsalted
| Serving Size grams | 50 |
| Teaspoons of table sugar equivalent | 0.3 |
| Glycemic Index | 14 |
| Glycemic Load | 0.8 |
| Potential GI Range | 14±8 |
| Energy (kcal) | 564 |
| Energy (kJ) | 2341 |
| Water (g) | 6.3 |
| Starch (g) | 6.3 |
| Total sugars (g) | 6.2 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 6.2 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 25.8 |
| Protein (g)/100kcal | 4.6 |
| Protein % of calories | 18.3 |
| Carbohydrate (g) | 12.5 |
| Carbohydrate (g)/100kcal | 2.2 |
| Carb % of calories | 8.9 |
| Fat (g) | 46 |
| Fat (g)/100kcal | 8.2 |
| Fat % of calories | 73.4 |
| Satd FA /100g fd (g) | 8.7 |
| Omega 3 /100g | 0.4 |
| Omega 6 /100g | 12.8 |
| Mono FA /100g food (g) | 22 |
| Poly FA /100g food (g) | 13.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 512 |
| Potassium (mg) | 213 |
| Calcium (mg) | 96 |
| Magnesium (mg) | 31 |
| Phosphorus (mg) | 237 |
| Iron (mg) | 1.7 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 565 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | 24 |
| Iodine (µg) | 92 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 3.7 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.9 |
| Tryptophan/60 (mg) | 2.2 |
| Niacin equivalent (mg) | 4.1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.4 |
| Folate (µg) | 13 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 1.9 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 6.2 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Peanuts, roasted and salted
| Energy (kcal) | 602 |
| Energy (kJ) | 2495 |
| Water (g) | 1.9 |
| Starch (g) | 3.3 |
| Total sugars (g) | 3.8 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 3.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 24.7 |
| Protein (g)/100kcal | 4.1 |
| Protein % of calories | 16.4 |
| Carbohydrate (g) | 7.1 |
| Carbohydrate (g)/100kcal | 1.2 |
| Carb % of calories | 4.7 |
| Fat (g) | 53 |
| Fat (g)/100kcal | 8.8 |
| Fat % of calories | 79.2 |
| Satd FA /100g fd (g) | 9.5 |
| Mono FA /100g food (g) | 24.2 |
| Poly FA /100g food (g) | 16.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 230 |
| Potassium (mg) | 330 |
| Calcium (mg) | 39 |
| Magnesium (mg) | 45 |
| Phosphorus (mg) | 140 |
| Iron (mg) | 3.6 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 1.5 |
| Chloride (mg) | 370 |
| Manganese (mg) | 0.7 |
| Selenium (µg) | 34 |
| Iodine (µg) | 5 |
| Vitamin D (µg) | 0.1 |
| Vitamin E (mg) | 2.3 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.1 |
| Tryptophan/60 (mg) | 1.5 |
| Niacin equivalent (mg) | 2.6 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0.1 |
| Folate (µg) | 20 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 1.9 |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 6 |
| AOAC fibre (g) | 8 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 10 |
| Carotene (µg) | 835 |
| Retinol Equivalent (µg) | 149 |
Peanut butter, smooth
| Energy (kcal) | 607 |
| Energy (kJ) | 2514 |
| Water (g) | 1.1 |
| Starch (g) | 6.4 |
| Total sugars (g) | 6.7 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 6.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.8 |
| Protein (g)/100kcal | 3.8 |
| Protein % of calories | 15 |
| Carbohydrate (g) | 13.1 |
| Carbohydrate (g)/100kcal | 2.2 |
| Carb % of calories | 8.6 |
| Fat (g) | 51.8 |
| Fat (g)/100kcal | 8.5 |
| Fat % of calories | 76.8 |
| Satd FA /100g fd (g) | 12.8 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 16.8 |
| Mono FA /100g food (g) | 19.9 |
| Poly FA /100g food (g) | 16.8 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 7 |
| Potassium (mg) | 110 |
| Calcium (mg) | 7 |
| Magnesium (mg) | 11 |
| Phosphorus (mg) | 13 |
| Iron (mg) | 0.9 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 11 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Vitamin K1 (µg) | 0 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 1 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 5.4 |
| AOAC fibre (g) | 6.6 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Peanuts, dry roasted
| Energy (kcal) | 590 |
| Energy (kJ) | 2444 |
| Water (g) | 1.8 |
| Starch (g) | 6.5 |
| Total sugars (g) | 3.8 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 3.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 25.7 |
| Protein (g)/100kcal | 4.4 |
| Protein % of calories | 17.4 |
| Carbohydrate (g) | 10.3 |
| Carbohydrate (g)/100kcal | 1.8 |
| Carb % of calories | 7 |
| Fat (g) | 49.8 |
| Fat (g)/100kcal | 8.4 |
| Fat % of calories | 76 |
| Satd FA /100g fd (g) | 8.9 |
| Mono FA /100g food (g) | 22.8 |
| Poly FA /100g food (g) | 15.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 512 |
| Potassium (mg) | 213 |
| Calcium (mg) | 96 |
| Magnesium (mg) | 31 |
| Phosphorus (mg) | 237 |
| Iron (mg) | 1.7 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 565 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | 24 |
| Iodine (µg) | 92 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 4.4 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.9 |
| Tryptophan/60 (mg) | 2.2 |
| Niacin equivalent (mg) | 4.1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.4 |
| Folate (µg) | 13 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 1.9 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 6.4 |
| AOAC fibre (g) | 7.6 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |