Calories in peanuts and raisins: 436 kcal

Q: How many calories are in a portion of peanuts and raisins?

A typical portion (30 g, a small handful) gives 131 kcal. Per 100 g the figure is 436 kcal.

Q: Is peanuts and raisins high in biotin?

Yes. Peanuts and raisins have 0.0412 mg biotin per 100 g, 82 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do peanuts and raisins have most of?

By share of the daily reference intake: biotin (0.0412 mg, 82 %), copper (0.74 mg, 74 %) and niacin (11.2 mg, 70 %) per 100 g.

Q: Are peanuts and raisins a good source of protein?

Peanuts and raisins have 15.4 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.

What’s in a 30 g handful

About a third of a handful is carbohydrate, 10.2 g of it sugars and 1.1 g starch.

7.8 gFat

4.6 gProtein

11.3 gCarbohydrate

1.3 gFibre

2.8 gWater

2.3 gMinerals and the rest

7.8 gFat
4.6 gProtein
11.3 gCarbohydrate
1.3 gFibre
2.8 gWater
2.3 gMinerals and the rest

Below average for nuts and seeds

Peanuts and raisins are 436 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Peanuts and raisins436

Nuts and seeds average522

High in sugar

34 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).

Sugars, per handful10.2 g

Salt, per handful0.02 g

Vitamins and minerals in peanuts and raisins

Eleven of the 22 reach the “high in” level, led by biotin.

25 %

Biotin

0.0124 mg in a 30 g handful

10th of 22 nuts and seeds

Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.

Copper0.22 mg22 %

Niacin (vitamin B3)3.4 mg21 %

Manganese0.39 mg20 %

Thiamin (vitamin B1)0.21 mg19 %

Vitamin E1.7 mg14 %

Also high in

A source of

None recorded

Vitamin D
Vitamin C
Vitamin B12

Show all 22 with amounts

Biotin0.0124 mg, 25 %

Copper0.22 mg, 22 %

Niacin (vitamin B3)3.4 mg, 21 %

Manganese0.39 mg, 20 %

Thiamin (vitamin B1)0.21 mg, 19 %

Vitamin E1.7 mg, 14 %

Potassium247 mg, 12 %

Phosphorus82.2 mg, 12 %

Magnesium39.9 mg, 11 %

Folate0.0198 mg, 9.9 %

Vitamin B60.13 mg, 9.4 %

Pantothenic acid (vitamin B5)0.47 mg, 7.8 %

Zinc0.69 mg, 6.9 %

Iron0.92 mg, 6.6 %

Selenium0.0015 mg, 2.7 %

Calcium16.2 mg, 2 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Chloride2.4 mg, <1 %

Vitamin A0.0003 mg, <1 %

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What peanuts and raisins don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin B12.

Vitamin D

0mgin peanuts and raisins

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin peanuts and raisins

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin peanuts and raisins

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Peanuts and raisins against other nuts and seeds

Peanuts and raisins come second for biotin here, just behind almonds (flaked and ground).

0.064mg

0.0412mg

0.0287mg

0.019mg

0.0127mg

0.011mg

Almonds, flaked and ground+0.0228 mg

Peanuts and raisinsthis page

Peanuts, raisins and chocolate chips−0.0125 mg

Walnuts, kernel only−0.0222 mg

Cashew nuts, kernel only, plain−0.0285 mg

Tahini paste−0.0302 mg

All values per 100 g, from the same dataset. Differences are against peanuts and raisins.

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Questions about peanuts and raisins

What the numbers say to the questions people actually search.

How many calories are in a portion of peanuts and raisins?

A typical portion (30 g, a small handful) gives 131 kcal. Per 100 g the figure is 436 kcal.

Is peanuts and raisins high in biotin?

Yes. Peanuts and raisins have 0.0412 mg biotin per 100 g, 82 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do peanuts and raisins have most of?

By share of the daily reference intake: biotin (0.0412 mg, 82 %), copper (0.74 mg, 74 %) and niacin (11.2 mg, 70 %) per 100 g.

Are peanuts and raisins a good source of protein?

Peanuts and raisins have 15.4 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-882, Peanuts and raisins, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Fruit and Nut Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Trail Mix). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.