Calories in peanuts: 564 kcal per 100 g

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

A typical portion (30 g, a small handful) gives 169 kcal. Per 100 g the figure is 564 kcal.

Q: Is peanuts high in biotin?

Yes. Peanuts, kernel only, plain, unsalted have 0.072 mg biotin per 100 g, 144 % of the NRV, above the 30 % threshold for a “high in” claim.

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

By share of the daily reference intake: biotin (0.072 mg, 144 %), niacin (19.3 mg, 121 %) and manganese (2.1 mg, 105 %) per 100 g.

Q: Are peanuts a good source of protein?

Peanuts, kernel only, plain, unsalted have 25.8 g protein per 100 g, 18 % 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 fat, but only 2.6 g of that fat is saturated.

13.8 gFat

7.7 gProtein

3.8 gCarbohydrate

1.9 gFibre

1.9 gWater

1 gMinerals and the rest

13.8 gFat
7.7 gProtein
3.8 gCarbohydrate
1.9 gFibre
1.9 gWater
1 gMinerals and the rest

About average for nuts and seeds

Peanuts are 564 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Peanuts564

Nuts and seeds average522

High in fibre

6.2 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per handful1.9 g

Protein, per handful7.7 g

Vitamins and minerals in peanuts

13 of the 23 reach the “high in” level, led by biotin.

43 %

Biotin

0.0216 mg in a 30 g handful

5th of 22 nuts and seeds

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

Niacin (vitamin B3)5.8 mg36 %

Manganese0.63 mg32 %

Thiamin (vitamin B1)0.34 mg31 %

Copper0.31 mg31 %

Vitamin E3 mg25 %

Also high in

A source of

Iron

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Biotin0.0216 mg, 43 %

Niacin (vitamin B3)5.8 mg, 36 %

Manganese0.63 mg, 32 %

Thiamin (vitamin B1)0.34 mg, 31 %

Copper0.31 mg, 31 %

Vitamin E3 mg, 25 %

Phosphorus129 mg, 18 %

Magnesium63 mg, 17 %

Folate0.033 mg, 17 %

Pantothenic acid (vitamin B5)0.8 mg, 13 %

Vitamin B60.18 mg, 13 %

Zinc1.1 mg, 11 %

Potassium201 mg, 10 %

Iron0.75 mg, 5.4 %

Iodine0.006 mg, 4 %

Calcium18 mg, 2.3 %

Riboflavin (vitamin B2)0.03 mg, 2.1 %

Selenium0.0009 mg, 1.6 %

Chloride2.1 mg, <1 %

Vitamin Anone recorded

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

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

0mgin peanuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin peanuts

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

0mgin peanuts

Find it inLiver, calf, fried3152 % per 100 g

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

Peanuts against other nuts and seeds

Peanuts come second for biotin here, just behind hazelnuts (kernel only).

0.076mg

0.072mg

0.0661mg

0.064mg

0.019mg

0.0127mg

Hazelnuts, kernel only+0.004 mg

Peanuts, kernel only, plain, unsaltedthis page

Nuts, mixed−0.0059 mg

Almonds, flaked and ground−0.008 mg

Walnuts, kernel only−0.053 mg

Cashew nuts, kernel only, plain−0.0593 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 169 kcal. Per 100 g the figure is 564 kcal.

Is peanuts high in biotin?

Yes. Peanuts, kernel only, plain, unsalted have 0.072 mg biotin per 100 g, 144 % 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: biotin (0.072 mg, 144 %), niacin (19.3 mg, 121 %) and manganese (2.1 mg, 105 %) per 100 g.

Are peanuts a good source of protein?

Peanuts, kernel only, plain, unsalted have 25.8 g protein per 100 g, 18 % 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 14-877, Peanuts, kernel only, plain, unsalted, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Savoury snacks and nuts, 1989-1991; fatty acids from Fatty Acid Supplement, 1998 (14-857). 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.