Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 small handful peanuts (28 g) | 28 g | 160 kcal | 7 g | 4.5 g | 14 g |
| 2 x small handful peanuts (28 g) | 56 g | 320 kcal | 14.5 g | 9 g | 27.5 g |
| 3 x small handful peanuts (28 g) | 84 g | 475 kcal | 21.5 g | 13.5 g | 41.5 g |
| 1 tbsp peanuts | 9 g | 50 kcal | 2.5 g | 1.5 g | 4.5 g |
| 1 cup peanuts | 146 g | 830 kcal | 37.5 g | 23.5 g | 72 g |
| 100 g | 100 g | 565 kcal | 26 g | 16 g | 49 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 small handful peanuts (28 g) (as above) | 160 kcal | 7 g | 14 g |
| 1 small handful fried in 1 tsp oil | 205 kcal | 7 g | 19 g |
Nutrition facts for 1 small handful peanuts (28 g)
| Nutrient | 1 small handful peanuts (28 g) | Per 100 g |
|---|---|---|
| Calories | 160 kcal | 565 kcal |
| Protein | 7 g | 26 g |
| Carbohydrates | 4.5 g | 16 g |
| Fat | 14 g | 49 g |
| Fibre | 2.5 g | 8.5 g |
| Sugars | 1.5 g | 4.5 g |
| Sodium | 5 mg | 18 mg |
| Potassium | 197 mg | 705 mg |
| Calcium | 26 mg | 92 mg |
| Iron | 1.3 mg | 4.6 mg |
Is peanuts good for weight loss?
Peanuts can help with weight loss if you measure them. A handful gives 7 g of protein and 2.5 g of fibre for about 160 kcal, which is more filling than the same calories from biscuits or chips.
The catch is how easy they are to overeat. A cup of peanuts is about 830 kcal, close to a full meal for many people. Put a handful in a katori instead of eating from the packet, and count the peanuts that go into poha, chikki and chutney too.
Tips to keep peanuts lighter
- Portion before you snack. Pour one handful into a bowl and put the packet away.
- Boiled peanuts are lighter. They hold water, so per gram USDA lists them at a little over half the calories of raw peanuts.
- Dry roast, do not fry. Roast in a dry pan or buy unsalted dry-roasted peanuts instead of fried, masala-coated ones.
- Count the peanuts in other dishes. Poha and sabudana khichdi often use a tablespoon or two; see poha calories.
- Compare with other nuts. See almond calories and makhana calories.
Mungfali me kitni calorie hoti hai? Ek mutthi (28 g) mungfali mein lagbhag 160 kcal aur 7 g protein hota hai.
Peanuts compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Peanuts | 565 kcal | 26 g | - |
| Almonds | 580 kcal | 21 g | Similar calories per 100 g; peanuts have a little more protein and almonds more fibre. |
| Makhana | 360 kcal | 8.5 g | Makhana has far less fat, so it has fewer calories per 100 g and is much lighter per bowl. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Peanuts, all types, raw".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.