Peanuts are a high-protein, high-fat snack enjoyed around the world in everything from trail mix to peanut butter. They’re technically legumes, but nutritionally, they behave like nuts, dense in energy, rich in fat, and packed with nutrients. Understanding their calorie content is key to enjoying peanuts without overdoing it, especially since they’re easy to snack on by the handful.

Calories by Weight and Portion Size

A 25-gram handful of dry roasted peanuts contains around 145 to 160 calories. That same handful includes roughly 12 to 14 grams of fat, 7 grams of protein, and 4 to 5 grams of carbohydrates. A 100-gram serving of peanuts clocks in at approximately 560 to 600 calories, depending on whether they’re raw, roasted, salted, or oil-coated.

Peanut butter, made from ground peanuts, has a similar energy profile. A tablespoon (roughly 15 grams) contains about 90 to 100 calories, mostly from fat.

Nutritional Breakdown

Peanuts are high in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health when eaten in moderation. They are also an excellent source of plant-based protein, making them ideal for vegetarians and those looking for non-animal sources of nutrition.

Peanuts also offer vitamin E, magnesium, niacin (vitamin B3), and folate, along with small amounts of iron and zinc. The fibre content, around 2 grams per 25g serving can aid digestion and support gut health.

Raw vs. Roasted vs. Salted Peanuts

The calorie content between raw and roasted peanuts is fairly similar, but oil-roasted peanuts are slightly higher in calories due to added fat during cooking. Salted peanuts also contain more sodium, which doesn’t affect calorie content but is worth noting if you’re watching your salt intake.

Roasting can enhance flavour and crunch without significantly changing the nutritional profile—unless oil is added. For the most control, choose dry roasted or raw peanuts.

Do Peanuts Have a High Glycaemic Index?

Peanuts have a very low glycaemic index, typically between 13 and 23, depending on form and preparation. This means they have little effect on blood sugar levels and are a good snack for people managing diabetes or looking to keep energy stable throughout the day.

The fat, fibre, and protein in peanuts help slow digestion and contribute to satiety, making them a smart choice for curbing hunger between meals if eaten in moderate amounts.

Are Peanuts Good for Weight Management?

Despite being high in calories, peanuts can support weight management when eaten mindfully. Their combination of protein, fat, and fibre makes them filling, so a small portion can go a long way in reducing appetite. Studies have shown that regular nut consumption does not necessarily lead to weight gain, provided total calorie intake stays in check.

However, peanuts are calorie-dense, so portion control is key. Eating directly from the bag can lead to overconsumption, especially with flavoured or salted varieties that encourage snacking.

Downsides and Considerations

Peanuts are a common allergen, and even small amounts can cause severe reactions in sensitive individuals. They’re also sometimes contaminated with aflatoxins, a naturally occurring toxin from mould. Reputable brands test for this, but it’s another reason to buy high-quality peanuts.

For those watching sodium or trying to reduce calorie intake, plain, dry-roasted peanuts are the better choice. Flavoured varieties, honey-roasted, or ones coated in chocolate or yoghurt can easily double the calorie count per serving.

Summary

A standard 25-gram serving of peanuts contains around 150 to 160 calories, with a 100-gram portion reaching 560 to 600 calories. They’re energy-dense but nutrient-rich, offering healthy fats, protein, fibre, and key vitamins. While peanuts are low on the glycaemic index and can support appetite control, portion size is crucial. Enjoy them as part of a balanced diet, and they can be a healthy, satisfying snack without tipping your daily calorie intake too far.

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