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.

Peanut Facts Nutritional Breakdown