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Nuts and seeds

Peanuts

Peanuts pack 567 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 142 kcal.

USDA description: Peanuts, raw

  • High in fiber
  • Nutritious in small servings
  • High energy density

Estimated satietyHow it is calculated

Starting point+1
Very high energy density−2
Moderate protein per calorie+1
Sum0
Raised to the minimum of 11

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
13 primary
Data
USDA FDC 172430

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Nutrition facts

Calories
142 kcal per serving
567 kcal per 100 g (3.5 oz)
Protein
6.5 g per serving
25.8 g per 100 g (3.5 oz)
Carbohydrates
4 g per serving
16.1 g per 100 g (3.5 oz)
of which sugars
1.2 g per serving
4.7 g per 100 g (3.5 oz)
Fiber
2.1 g per serving
8.5 g per 100 g (3.5 oz)
Fat
12.3 g per serving
49.2 g per 100 g (3.5 oz)
of which saturated
1.6 g per serving
6.3 g per 100 g (3.5 oz)
Water
1.6 g per serving
6.5 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Peanuts, all types, raw (FDC ID 172430), accessed September 23, 2026.

A typical 25 g (0.9 oz) serving provides about 142 kcal, 6.5 g of protein, and 2.1 g of fiber.

The typical serving (25 g (0.9 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The peanut (cacahuete, Arachis hypogaea) is, according to the Dictionary of the Spanish Language, a plant from the Americas whose fruit holds two to four seeds that are edible after roasting; that dictionary records cacahuate in Honduras and Mexico, and the Diccionario de americanismos records it in Mexico, Honduras and Nicaragua. The latter records maní, for the roasted fruit, in Guatemala, Honduras, El Salvador, Nicaragua, Costa Rica, Panama, Cuba, the Dominican Republic, Puerto Rico, Colombia, Venezuela, Ecuador, Peru, Bolivia, Chile, Argentina and Uruguay. This page covers raw, unroasted peanuts, with 567 kcal, 25.8 g of protein, 8.5 g of fiber and 49.2 g of fat per 100 g according to USDA; dry-roasted unsalted peanuts have their own page.

A 30 g (1.1 oz) handful provides 170 kcal, 7.7 g of protein, 2.6 g of fiber and 14.8 g of fat, and only 18% of its energy comes from protein (my calculation), so it does not replace the protein part of the plate. The 2025 nutrition advisory on GLP-1 therapy lists peanuts among the nuts and seeds to encourage, but suggests avoiding fatty or high-fiber foods in the first days of treatment and notes that foods high in protein or fat can further slow gastric emptying. In those days, and after a dose increase, a few may be enough, toasted at home in a dry pan and chopped over yogurt or a salad; they are better served in a small bowl than eaten from the bag.

What the evidence says

In the Holt satiety index (1995), peanuts scored 84, below white bread, the reference (100), but the list of the same foods that Holt's team published in 1997 describes them as salted roasted peanuts, so that index belongs on the roasted peanut page, not on this raw peanut page. The EU register lists as non-authorized the claim "eating 30 g of nuts per day as part of an energy restricted diet helps maintain a healthy weight", submitted for peanuts and several tree nuts, and another that credited peanuts, peanut butter and peanut oil with helping to achieve healthy cholesterol levels. With USDA's figures, their 240 µg of folate per 100 g exceed the minimum for a "high folate" claim, and 30 g provides 72 µg, 36% of the reference value, so they could carry the authorized claim "folate contributes to normal blood formation" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). Peanuts are one of the 14 allergens that labels must highlight in the EU (Regulation (EU) No 1169/2011), and in a European review published in 2023 in Allergy, the journal of the European Academy of Allergy and Clinical Immunology (EAACI), peanut allergy confirmed by a food challenge affected 0.1% of the population, although 1.5% said they had had it at some point.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about peanuts

How much protein is in a small handful of peanuts?

A small handful of peanuts, our reference serving of 25 g (0.9 oz), has about 6.5 g of protein. 100 g (3.5 oz) of peanuts has 25.8 g of protein. That is 4.6 g of protein per 100 kcal.

How many calories does a small handful of peanuts have?

A small handful of peanuts, our reference serving of 25 g (0.9 oz), has about 142 kcal. 100 g (3.5 oz) of peanuts has 567 kcal. That is a very high energy density.

Do peanuts have fiber?

A small handful of peanuts, our reference serving of 25 g (0.9 oz), has about 2.1 g of fiber. 100 g (3.5 oz) of peanuts has 8.5 g of fiber. They carry our “High in fiber” tag.

Are peanuts filling?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: very high energy density; moderate protein per calorie. It is an estimate based on its composition, not a measurement in people.

What should I know about peanuts on a GLP-1 medication?

Based on our tags, this is what matters about peanuts on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of peanuts?

We use 25 g (0.9 oz) as a typical serving, roughly a small handful of peanuts. That amount provides about 142 kcal, 6.5 g of protein, and 2.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peanuts, all types, raw (FDC ID 172430).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. American Journal of Clinical Nutrition.Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts).accessed .
  4. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex II, substances causing allergies or intolerances, and Annex XIII, nutrient reference values).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  9. Meta-analysisAllergy (European Academy of Allergy and Clinical Immunology, Wiley).Spolidoro GCI, Ali MM, Amera YT, et al. Prevalence estimates of eight big food allergies in Europe: Updated systematic review and meta-analysis. Allergy. 2023;78(9):2361-2417. doi:10.1111/all.15801.accessed .
  10. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "cacahuete" (in Spanish).accessed .
  11. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "cacahuate" (in Spanish).accessed .
  12. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "cacahuate" (in Spanish).accessed .
  13. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "maní" (in Spanish).accessed .