The Caloric Content of Peanuts: Fundamental Facts About Them
Julia Wójcik
2026-03-24
3 min. read
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Peanuts are regarded as a healthier snack choice for those mindful of their well-being. We consume them whole or in the form of increasingly common peanut butter.. What should you be informed about them?
A large quantity of energy
Groundnuts are renowned for their high energy content - 100 g provides up to 580 kcal, which is equivalent to the energy value of several meals. The high energy value of groundnuts comes primarily from fats, which make up 50% of the nutrients contained in them. A serving of groundnuts weighing about 30 g has the following nutritional value: energy value: 174 kcal, protein: 7.7 g, fat: 13.8 g, including saturated fatty acids: 1.8 g, monounsaturated fatty acids: 6.9 g, polyunsaturated fatty acids of the omega-6 group: 4.4 g, total carbohydrates: 5.8 g, dietary fiber: 2.2 g.
Custodial fat in nuts
The fats present in nuts are predominantly composed of monounsaturated and polyunsaturated fatty acids. These components exert a beneficial effect on the lipid profile, decreasing the levels of triglycerides and LDL lipoproteins (commonly known as bad cholesterol) while simultaneously increasing the concentration of HDL lipoproteins. Consequently, this contributes to a reduction in the risk of developing cardiovascular diseases such as atherosclerosis, stroke, and coronary artery disease.
Rich source of nutrients
Peanuts are primarily a rich source of niacin (vitamin B3) and vitamin E. Consequently, they have a beneficial impact on skin, hair, nails, and brain function. Together with a handful (approx. 30 g) of peanuts, we supply the body with: – 0.2 mg of vitamin B1, – 5 mg of vitamin B3, – 0.1 mg of vitamin B6, – 33 µg of folic acid, – 2.7 mg of vitamin E.
The repository of mineral substances
Peanuts constitute a rich source of mineral substances such as copper, zinc, phosphorus, iron, potassium, or iodine. Furthermore, if they are salted, they also supply a significant amount of sodium. A small handful of unsalted peanuts contains: – 0.3 mg copper, – 0.9 mg zinc, – 1 mg iron, – 17.4 mg calcium, – 216 mg potassium, – 54 mg magnesium, – 115.5 mg phosphorus, – 3.9 μg iodine, – 0.5 mg manganese, – 4.8 mg sodium.
Nuts have allergic properties
Peanuts are very often the cause of allergies and food intolerance. Not without reason they belong to the so-called "Big Eight allergens".
The origin of heavy metals in peanuts
Peanuts, such as accumulate heavy metals, including cadmium, lead and mercury. The cadmium contamination is six times higher than in other nuts. The average cadmium content is 0.035 mg/kg of peanuts, the largest amount of which is found in raw materials from China or India. Long-term and regular intake of small amounts of cadmium with food can lead to the accumulation of this element mainly in the liver and kidneys, which can cause damage to these organs. In addition, cadmium can irritate the gastric mucosa, weaken the bone system, affect blood pressure and have carcinogenic properties.
