📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 567 kcal | 28% | |
| Total fat | 49.2g | 76% | |
| Monounsaturated fat | 24.4g | — | |
| Protein | 25.8g | 52% | |
| Dietary fibre | 8.5g | 30% | |
| Niacin (B3) | 12.1mg | 76% | |
| Vitamin E | 8.3mg | 55% | |
| Magnesium | 168mg | 40% | |
| Manganese | 1.93mg | 84% | |
| Copper | 1.14mg | 127% | |
| Folate | 240µg | 60% | |
| Resveratrol | 0.01mg | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Studies consistently show peanut consumption reduces cardiovascular disease risk. The monounsaturated fat oleic acid and resveratrol lower LDL cholesterol and reduce arterial inflammation.
Peanuts are one of the best food sources of niacin (B3) and folate — both essential for brain function, DNA repair and reducing homocysteine levels linked to cognitive decline.
Despite high calorie density, regular peanut consumption is associated with lower body weight. Up to 20% of peanut calories are not absorbed due to their cellular structure.
At 25.8g protein per 100g, peanuts provide more protein per calorie than most plant foods — making them one of the most practical and affordable high-protein plant foods.
⚠️ Who should limit or avoid this food
Peanut allergy is the most common cause of fatal food-related anaphylaxis. Even trace amounts can trigger severe reactions. Anyone with peanut allergy must carry an EpiPen at all times.
Peanuts stored in warm humid conditions can develop aflatoxin — a potent carcinogen produced by Aspergillus mould. Always buy from reputable suppliers and discard any mouldy or discoloured peanuts immediately.
At 567 kcal/100g, portion control is essential. A standard serving is 30g (about 25 peanuts) providing around 170 calories.
Peanuts are moderate in FODMAPs. People with IBS should limit to small servings (28g or less) and monitor symptoms.
🔬 Possible side effects or risks
High fat and fibre content can cause bloating or nausea when eating large quantities in one sitting.
At 567 kcal/100g, eating large amounts without accounting for total calorie intake can contribute to weight gain.
Mouldy peanuts can contain aflatoxin — one of the most potent natural carcinogens. Discard immediately any peanuts that taste bitter, smell off or show discolouration.
🛒 How to select & buy fresh peanut
Quality matters enormously for peanuts. Buy from well-known Australian brands with proper packaging and handling. Avoid bulk bins where temperature and humidity control is uncertain.
Fresh peanuts taste mild and sweet. Any bitter, rancid or 'fusty' taste or smell indicates rancidity or potential mould. Discard immediately.
Peanuts roasted in their shell have the longest shelf life and lowest risk of rancidity. The shell provides natural protection against oxygen and light.
🧊 Storage tips & shelf life
Peanuts go rancid quickly at room temperature due to high unsaturated fat content. Seal airtight away from heat and light.
Significantly slows fat oxidation and rancidity. Best storage for opened packs.
Ideal for bulk buying. Peanuts thaw in minutes and retain full flavour. Never affects texture.
📖 About peanut — complete guide
Peanuts occupy a unique nutritional position — they are technically legumes but nutritionally behave like tree nuts, providing an exceptional combination of protein (25.8g/100g), heart-healthy fats, and an extraordinary range of B vitamins including niacin, folate and B6. They are also one of the most affordable protein-rich foods available, making them particularly important for people on plant-based diets or tight food budgets.
The fear that peanuts cause weight gain has been consistently contradicted by epidemiological evidence. Multiple large cohort studies have found that people who eat peanuts or peanut butter regularly have significantly lower body weight, smaller waist circumference and lower risk of obesity than those who avoid them. The explanation lies partly in the fact that up to 20% of peanut calories pass through the digestive system unabsorbed, and partly because their high protein and fat content creates a strong satiety signal that reduces subsequent calorie intake.