Nuts & seeds · Veg
Peanuts calories & nutrition
मूंगफली
Quick answer
Peanuts, 1 handful (≈30 g): about 156 kcal, 7.1 g protein, 5.2 g carbs and 11.9 g fat. Per 100 g (raw peanuts): 520 kcal and 23.7 g protein.
Peanuts are the most affordable high-protein nut in India, with more protein than almonds or cashews. Like all nuts, they're high in calories.
Nutrition per serving
Choose a serving size. Values are for raw peanuts.
1 handful (≈30 g)
156kcal
7.1 g protein · 5.2 g carbs · 11.9 g fat
| Calories | 156 kcal |
|---|---|
| Protein | 7.1 g |
| Carbohydrates | 5.2 g |
| Fat | 11.9 g |
| Fibre | 3.1 g |
Nutrition per 100 g
For raw peanuts.
| Calories | 520 kcal |
|---|---|
| Protein | 23.7 g |
| Carbohydrates | 17.3 g |
| Fat | 39.6 g |
| Fibre | 10.4 g |
| Calcium | 54 mg |
| Iron | 3.4 mg |
Is peanuts good for your goals?
Weight loss
Peanuts is energy-dense (520 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Muscle building
Not a significant protein source (4.5 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Roasted chana and peanuts make a cheap, filling, high-protein snack.
- Peanut butter has about the same calories per gram as peanuts — 1 tablespoon is roughly 90–100 kcal.
- Fried, salted peanuts and namkeen add oil and salt on top.
Peanuts vs almonds
| Nutrient | Peanuts | Almonds |
|---|---|---|
| Calories | 520 kcal | 609 kcal |
| Protein | 23.7 g | 18.4 g |
| Carbs | 17.3 g | 3 g |
| Fat | 39.6 g | 58.5 g |
| Fibre | 10.4 g | 13.1 g |
| Protein per 100 kcal | 4.5 g | 3 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Peanuts, 1 handful (≈30 g): about 156 kcal, with 7.1 g protein, 5.2 g carbohydrate and 11.9 g fat.
Peanuts, 1 tablespoon (≈10 g): about 52 kcal, with 2.4 g protein, 1.7 g carbohydrate and 4 g fat.
100 g of raw peanuts has about 23.7 g protein and 520 kcal — roughly 4.5 g of protein per 100 kcal.
Peanuts is energy-dense (520 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Not a significant protein source (4.5 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code H012 “Ground nut”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.