Read about the nutrition facts, health benefits, nutritional value and calories found in Peanuts

Peanuts Nutrition

If you considered peanuts to come from the nut family, let us first inform that they belong to the legume family, which also includes beans, peas, chickpeas and lentils. Originating from the stems of the plant, peanuts are pushed into the ground by the plant in the early stages, where the actual maturing process takes place. A native of the semi-arid areas of Brazil, peanuts are botanically known as Arachis hypogaea and they are characterized by off-white colored lobes covered by a brownish-red skin and neatly placed in oval-shaped kernels. Earthnuts, groundnuts, goober peas, monkey nuts, pygmy nuts and pig nuts are some local names used for peanuts across the globe. Eat them salted, dry roasted, spicy, boiled or even raw; peanuts are great for their extraordinary nutritional value. Apart from stimulating energy levels, peanuts are revered for their ability of warding off certain diseases and cancers with their high protein content and chemical profile. Because of the nutty, hardy and scrumptious taste of these crunchy treats, peanuts are processed into a plethora of eatables including butter, oil, flour and flakes. Read on to know what vitamins and minerals peanuts are packed with that make it an exceptionally healthy snack.



Peanuts are native to the Western Hemisphere though they are grown in tropical and subtropical regions across the world today. Indigenous to South America, peanuts originated in Brazil and Peru, and were spread to the rest of the world by Spanish explorers. When the Spanish explored the New World, peanuts were already grown in places as far as Mexico. With their return to Spain, the explorers brought back peanuts with them. With time, they were introduced to Asia and Africa by the traders. Though they were grown extensively in South Carolina, they were regarded as food of the livestock and the poor. But with the outbreak of the Civil War, there was rapid change with soldiers reaching out for peanuts as food. This proved to be a fruitful period for the production of peanuts, but they did not enjoy a good demand due to their poor quality and lack of uniformity. With the beginning of the 20th century, new equipment was invented for planting, cultivating, harvesting and picking peanuts from the plants. This shot up the demand for peanut oil, roasted and salted nuts, and peanut butter and candy. Apart from introducing peanuts to several appetizers, main dishes, soups and desserts, in 1903 George Washington Carver from Alabama's Tuskegee Institute promoted and improved peanut horticulture. Today, peanuts are widely cultivated as a commercial crop in China, India, Indonesia, African nations and the United States.


Health Benefits of Moong Phalli (Peanuts)


  • The protein present in significant amounts makes peanuts a highly-recommended food for people involved in body-building and those who are weak, malnourished and underweight.

  • A good source of monounsaturated fats, peanuts are a great inclusion in the heart-healthy diet. These healthy fats transport good cholesterol throughout the body and lower the LDL (bad cholesterol) levels, thereby reducing the risk of cardiovascular disease.

  • Peanuts are known for promoting the health of the human heart due to the presence of essential nutrients, like vitamin E, niacin, folate, protein and manganese. Besides, they also contain resveratrol that is believed to lower the risk of heart strokes.

  • Peanuts are flooded with antioxidants polyphenols which contain a compound called p-coumaric acid. Roasting peanuts increases the levels of p-coumaric acid further, thereby boosting the antioxidant level by 22%. As a result, roasted peanuts are touted to have higher antioxidant levels than blackberries, strawberries, apples, carrots and beets.

  • Rich in vitamin E, peanuts protect the skin from sun damage and aging, which is essential for the proper functioning of the body.

  • With adequate amounts of potassium present in peanuts, they assist in the healthy functioning of the muscles and proper regulation of blood pressure.

  • Significant amounts of fiber and water are important for keeping a person fit and healthy by stimulating the breaking down of the foods we eat in an effective manner. Eating a handful of peanuts few times in a week helps in preventing the formation of gallstones and lowers the risk of colon cancer.

  • Peanuts contain folate in decent amounts which promotes female fertility. Having peanuts before and during pregnancy reduces the risk of having a baby born with a serious neutral tube defect by up to 70%.

  • Although peanuts contain a small amount of calcium and vitamin D, they both combine to promote good bone and dental health. People who have healthy levels of calcium and vitamin D in their body are less likely to suffer from osteoporosis or osteopenia in later stages.

  • Peanuts help people suffering from type 2 diabetes or those who are insulin resistant. They have been rated low in the glycemic index rating as they keep the rates of sugar and insulin under control.

  • Consuming niacin-rich foods, like peanuts, is highly effective in providing protection against Alzheimer’s disease and age-related cognitive decline.

  • Although peanuts are a high calorie food, they aid in your weight loss diet. When you eat peanuts, you are likely to eat fewer calories at other meals since the fiber, protein and fat in peanuts gives feelings of satiety.

  • Peanuts are often nicknamed as the ‘brain food’ due to their vitamin B3 or niacin content. This nutrient promotes normal brain functioning and boosts memory power.

  • Peanuts are enriched with the amino acid tryptophan, which is essential for the production of serotonin, a key element for mood regulation. With the onset of depression, some amount of serotonin is likely to be released from the nerve cells in the brain. Tryptophan increases the antidepressant effects of serotonin, thereby regulating the amount of serotonin and hence, fighting against depression.


Nutritional Value & Calories In Peanuts

Amount: 1 cup

Total Weight: 147 g


Basic Components

37 g
14 g
5 g
471.9 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
27 g
Dietary Fiber
13 g
5.6 g

Fats & Fatty Acids

Total Fat
70 g
Saturated Fat
10 g
Monounsaturated Fat
34 g
Polyunsaturated Fat
22 g
Omega-3 Fatty Acids
17 mg
Omega-6 Fatty Acids
22 g
Vitamin C
107 mcg
Vitamin E
9.6 mg
379 mcg
154 mcg
20 mg
Vitamin B6
386 mcg
182 mcg
Pantothenic Acid
1.9 mg
112.7 mg
1.3 mg
106 mg
2.7 mg
247 mg
568 mg
933 mg
475 mg
5.6 mg
1.2 mg
2.8 mg
10 mcg
24 mcg

How many calories in peanuts (per 100 gm)

Peanuts have about 567 calories per 100 gm of weight.


How to Buy Peanuts


  • Peanuts are easily available in the markets in different forms, like shelled, unshelled, salted, sweetened, and so on. But, it is better to buy ‘in shelled’ or ‘with shelled’ peanuts instead of the processed versions.

  • While buying shelled peanuts, pick up one and shake it generously to check its quality. The shell should be heavy on its size and it should not make a rattling sound. A rattling sound is an indication of dried kernels inside.

  • The peanut shells should be free from cracks, molds, spots and rancid smell.


Peanuts Storage Tips


  • You can store unshelled peanuts in a cool, dry dark place for many months but refrigerating them will increase their shelf life to around nine months.

  • Shelled peanuts have to be placed in an airtight container and refrigerated to avoid spoilage. This way, they can last for up to three months.

  • Peanuts can also be frozen in a tightly sealed container where they can be stored for up to six months.

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