Calories in peanuts: 445 kcal per 100 g

What’s in a 30 g handful

About a third of a handful is carbohydrate. Sugars make up 12.6 g of that.

7.6 gFat

3.7 gProtein

13.3 gCarbohydrate

1 gFibre

2.3 gWater

2 gMinerals and the rest

7.6 gFat
3.7 gProtein
13.3 gCarbohydrate
1 gFibre
2.3 gWater
2 gMinerals and the rest

About average for nuts and seeds

Peanuts are 445 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Peanuts445

Nuts and seeds average522

High in sugar

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

Sugars, per handful12.6 g

Salt, per handful0.03 g

Vitamins and minerals in peanuts

Seven of the 19 recorded reach the “high in” level. Copper leads by a long way.

18 %

Copper

0.18 mg in a 30 g handful

26th of 36 nuts and seeds

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Biotin0.00861 mg17 %

Niacin (vitamin B3)2.5 mg16 %

Manganese0.3 mg15 %

Thiamin (vitamin B1)0.15 mg14 %

Potassium224 mg11 %

Also high in

Phosphorus

A source of

Only a trace

Vitamin D
Vitamin C

Show all 19 with amounts

Copper0.18 mg, 18 %

Biotin0.00861 mg, 17 %

Niacin (vitamin B3)2.5 mg, 16 %

Manganese0.3 mg, 15 %

Thiamin (vitamin B1)0.15 mg, 14 %

Potassium224 mg, 11 %

Phosphorus74.4 mg, 11 %

Magnesium32.1 mg, 8.6 %

Vitamin B60.11 mg, 7.9 %

Folate0.0144 mg, 7.2 %

Pantothenic acid (vitamin B5)0.38 mg, 6.3 %

Iron0.86 mg, 6.2 %

Vitamin B120.00015 mg, 6 %

Zinc0.57 mg, 5.7 %

Riboflavin (vitamin B2)0.06 mg, 4.1 %

Calcium28.8 mg, 3.6 %

Selenium0.0015 mg, 2.7 %

Chloride15.9 mg, 2 %

Vitamin A0.0057 mg, 0.7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

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

No recorded vitamin D or vitamin C, and only 2.4 % of the vitamin A reference intake per 100 g.

Vitamin D

Tracein peanuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein peanuts

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

2.4%in peanuts, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Made in Cambridgeshire

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

Peanuts against other nuts and seeds

Per 100 g, pecan nuts (kernel only) have the most copper in this comparison, followed by pistachio nuts (kernel only, roasted and salted).

1.1mg

0.8mg

0.7mg

0.6mg

0.5mg

0.4mg

Pecan nuts, kernel only+0.5 mg

Pistachio nuts, kernel only, roasted and salted+0.2 mg

Peanut butter, smooth+0.1 mg

Peanuts, raisins and chocolate chipsthis page

Marzipan−0.1 mg

Chestnuts, dried−0.2 mg

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

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Questions about peanuts

What the numbers say to the questions people actually search.

How many calories are in a portion of peanuts?

A typical portion (30 g, a small handful) gives 134 kcal. Per 100 g the figure is 445 kcal.

Is peanuts high in copper?

Yes. Peanuts, raisins and chocolate chips have 0.61 mg copper per 100 g, 61 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do peanuts have most of?

By share of the daily reference intake: copper (0.61 mg, 61 %), biotin (0.0287 mg, 57 %) and niacin (8.3 mg, 52 %) per 100 g.

Are peanuts high in fibre?

It is a source of fibre (3.4 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-894, Peanuts, raisins and chocolate chips, published by Public Health England under the Open Government Licence v3.0. Main data references: Updated 2014. 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: Peanuts). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.