Peanut Facts
Nutritional Breakdown
Peanuts and peanut butter are whole foods that pack a lot of nutrition into just one serving. In the legume or dried bean family, peanuts are a terrific protein source. But the story gets better and better when you consider the significant amounts of the following nutrients found in a single ounce of peanuts.
Raw Peanuts (1 oz.) |
||||
Nutrients |
Amount |
|||
| Calories | 161 |
|||
| Protein | 7.3 g |
|||
| Total Carbohydrate | 4.6 g |
|||
| Dietary Fiber | 2.4 g |
|||
| Total Fat | 14 g |
|||
| Saturated Fat | 1.9 g |
|||
| Monounsaturated Fat | 6.9 g |
|||
| Polyunsaturated Fat | 4.4 g |
|||
| Vitamin E | 2.4 mg AT |
|||
| Folate | 68 mcg |
|||
| Niacin | 3.26 mg |
|||
| Thiamin | 0.18 mg |
|||
| Riboflavin | 0.04 mg |
|||
| Pantothenic acid | 0.5 mg |
|||
| Vitamin B6 | 0.10 mg |
|||
| Zinc | 0.93 mg |
|||
| Copper | 0.32 mg |
|||
| Selenium | 2.0 mcg |
|||
| Magnesium | 48 mg |
|||
| Phosphorus | 107 mg |
|||
| Potassium | 200 mg |
|||
| Calcium | 26 mg |
|||
| Sodium | 5 mg |
|||
| Iron | 1.3 mg |
|||
| Cholesterol | 0.0 mg |
|||
| Resveratrol | present |
|||
| Arginine | 0.88 g |
|||
| Total phytosterols | 62.4 mg |
|||
| Beta-sitosteral* | 18.4 mg |
|||
Dry Roasted, Salted Peanuts (1 oz.) |
|||
% Daily Value |
Nutrients |
Amount |
|
n/a |
Calories | 166.0 |
|
13% |
Protein | 6.7 g |
|
2% |
Total Carbohydrate | 6.1 g |
|
9% |
Dietary Fiber | 2.3 g |
|
22% |
Total Fat | 14.1 g |
|
10% |
Saturated Fat | 2.0 g |
|
n/a |
Monounsaturated Fat | 7.0 g |
|
n/a |
Polyunsaturated Fat | 4.5 g |
|
n/a |
Omega 6 fatty acid | 4.5 g |
|
n/a |
Omega 3 fatty acid | trace |
|
16% |
Vitamin E | 2.2 mg AT |
|
10% |
Folate | 41.1 mcg |
|
19% |
Niacin | 3.8 mg |
|
8% |
Thiamin | 0.12 mg |
|
16% |
Riboflavin | 0.03 mg |
|
n/a |
Pantothenic acid | 0.39 mg |
|
4% |
Vitamin B6 | 0.07 mg |
|
6% |
Zinc | 0.94 mg |
|
9% |
Copper | 0.19 mg |
|
3% |
Selenium | 2.13 mcg |
|
13% |
Magnesium | 50 mg |
|
10% |
Phosphorus | 101 mg |
|
5% |
Potassium | 187 mg |
|
2% |
Calcium | 15 mg |
|
10% |
Sodium | 230 mg |
|
4% |
Iron | 0.64 mg |
|
0% |
Cholesterol | 0.0 mg |
|
n/a |
Resveratrol | present |
|
n/a |
Arginine | 0.8g |
|
n/a |
Total Phytosterols | 62.4 mg |
|
n/a |
Beta-sitosterol* | 18.4 mg |
|
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
Oil-Roasted, Salted Peanuts (1 oz.) |
|
Nutrients |
Amount |
| Calories | 170 |
| Protein | 8.0 g |
| Total Carbohydrate | 4.3 g |
| Dietary Fiber | 2.7 g |
| Total Fat | 14.9 g |
| Saturated Fat | 2.5 g |
| Monounsaturated Fat | 7.4 g |
| Polyunsaturated Fat | 4.3 g |
| Omega 6 fatty acid | 4.3 g |
| Omega 3 fatty acid | trace |
| Vitamin E | 2.0 mg AT |
| Folate | 34.0 mcg |
| Niacin | 3.9 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B6 | 0.13 mg |
| Zinc | 0.93 mg |
| Copper | 0.15 mg |
| Magnesium | 50 mg |
| Phosphorus | 113 mg |
| Potassium | 206 mg |
| Calcium | 17 mg |
| Sodium | 91 mg |
| Iron | 0.43 mg |
| Cholesterol | 0 mg |
| Resveratrol | present |
| Arginine | 0.92 g |
| Total phytosterols | 62.4 mg |
| Beta-sitosterol* | 18.4 mg |
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
Peanut Butter, smooth style, with salt (2tbsp.) |
|
Nutrients |
Amount |
| Calories | 188 |
| Protein | 8.0 g |
| Total Carbohydrate | 6.3 g |
| Dietary Fiber | 1.9 g |
| Total Fat | 16.1 g |
| Saturated Fat | 3.3 g |
| Monounsaturated Fat | 7.6 g |
| Polyunsaturated Fat | 4.4 g |
| Omega 6 fatty acid | 4.4 g |
| Omega 3 fatty acid | trace |
| Vitamin E | 2.9 mg AT |
| Folate | 24 mcg |
| Niacin | 4.3 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.03 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B6 | 0.17 mg |
| Zinc | 0.94 mg |
| Copper | 0.15 mg |
| Selenium | 1.8 mcg |
| Magnesium | 49 mg |
| Phosphorus | 115 mg |
| Potassium | 208 mg |
| Calcium | 14 mg |
| Sodium | 160.0 mg |
| Iron | 0.60 mg |
| Cholesterol | 0 mg |
| Resveratrol | present |
| Argenine | 0.96 g |
| Total phytosterols | 33 mg |
| Beta-sitosterol* | 43.2 mg |
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
Peanut Butter, chunky style, with salt (2 tbsp.) |
|
Nutrients |
Amount |
| Calories | 188 |
| Protein | 7.7 g |
| Total Carbohydrate | 6.9 g |
| Dietary Fiber | 2.6 g |
| Total Fat | 16 g |
| Saturated Fat | 2.6 g |
| Monounsaturated Fat | 7.9 g |
| Polyunsaturated Fat | 4.7 g |
| Vitamin E | 2.02 mg AT |
| Folate | 29 mcg |
| Niacin | 0 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B6 | 0.13 mg |
| Zinc | 0.89 mg |
| Copper | 0.19 mg |
| Selenium | 2.6 mcg |
| Magnesium | 51 mg |
| Phosphorus | 102 mg |
| Potassium | 238 mg |
| Calcium | 14 mg |
| Sodium | 156 mg |
| Iron | 0.61 mg |
| Cholesterol | 0 mg |
| Resveratrol | present |
| Arginine | 0.92 g |
| Total phytosterols | 32.6 mg |
| Beta-sitosteral* | 43.2 mg |
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
Peanut Oil (1 tbsp.) |
|
Nutrients |
Amount |
| Calories | 119 |
| Protein | 0 g |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Total Fat | 13.5 g |
| Saturated Fat | 2.3 g |
| Monounsaturated Fat | 6.2 g |
| Polyunsaturated Fat | 4.3 g |
| Omega 6 fatty acid | 4.3 g |
| Omega 3 fatty acid | 0 |
| Vitamin E | 2.1 mg AT |
| Folate | 0 mcg |
| Niacin | 0 mg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Pantothenic acid | 0 mg |
| Vitamin B6 | 0 mg |
| Zinc | 0 mg |
| Copper | 0 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Potassium | 0 mg |
| Calcium | 0 mg |
| Sodium | 0 mg |
| Iron | 0 mg |
| Cholesterol | 0 mg |
| Resveratrol | n/a |
| Arginine | 0 mg |
| Total phytosterols | 28 mg |
| Beta-sitosterol* | 25.7 mg |
U.S. Department of Agriculture, Agricultural Research Service. 2009. USDA National Nutrient Database for Standard Reference, Release 22. Nutrient Data Laboratory Home Page.
* Awad AB, Chan KC, Downie AC, Fink CS. Peanuts as a source of B-sitosterol, a sterol with anticancer properties. Nutrition and Cancer. 2000;36(2):238-241.
