Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.
100 grams of raw peanuts contain 567 calories and the following nutrients in grams (g), milligrams (mg), or micrograms (mcg):
macronutrients protein
carbohydrate
fiber
sugars 25.8 g
16.13 g
8.5 g
4.72 g
fats monounsaturated fats
polyunsaturated fats
saturated fats 24.43 g
15.56 g
6.28 g
minerals potassium
phosphorous
magnesium
calcium
sodium
iron
zinc 705 mg
376 mg
168 mg
92 mg
18 mg
4.58 mg
3.27 mg
vitamins vitamin B-3 (niacin)
vitamin E (alpha-tocopherol)
vitamin B-1 (thiamine)
vitamin B-6 (pyridoxine)
riboflavin (vitamin B-2)
folate (vitamin B-9) 12.07 mg
8.33 mg
0.64 mg
0.35 mg
0.14 mg
240 mcg
The mixture of healthful fats, protein, and fiber in peanuts means they provide nutritional benefits and make a person feel fuller for longer. This makes peanuts a healthful, go-to snack when people compare them with chips, crackers, and other simple carbohydrate foods.
Below, we discuss the benefits of key nutrients in peanuts.

The recommended daily allowance (RDA) for protein in adults is:
46 g for women
56 g for men
Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level.