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Peanuts (in shell) Calories
High protein, healthy fats, fiber source, rich in magnesium and vitamin E.
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (whole) of Peanuts (in shell) (5 g) has 28 calories. That works out to 567 calories per 100 g. It contains 0.8 g of carbs, 1.3 g of protein, 2.5 g of fat and 0.4 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
What is Peanuts (in shell)?
Peanuts in shell are the underground-growing pods of a legume, usually holding two edible kernels beneath a ridged, papery shell. Native to South America, peanuts are now grown widely and are enjoyed in many forms around the world.
Roasted peanuts in their shells are a familiar snack at sporting events, in pubs and at home; crack the shell and eat the kernels inside. In parts of the southern United States, fresh peanuts are also boiled until tender. Their flavour is earthy and slightly sweet, with a firm crunch when roasted. They provide protein, fibre and plenty of fat; a 100 g portion has 25.8 g of protein. For a less salty snack, choose an unsalted variety and pair it with fruit.
Peanuts (in shell) Nutrition Facts
Selected: 100 g
567
KCAL / 100G
Carbs
16.1g
· 6% DV
Protein
25.8g
· 52% DV
Fat
49.2g
· 63% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 17% · Fat 72%
Peanuts (in shell) Vitamins & Minerals
Vitamins
B3
12.1mg · 76% DV
Biotin
18µg · 60% DV
Folate
240µg · 60% DV
Vitamin E
8.33mg · 56% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
376mg · 54% DV
Magnesium
168mg · 40% DV
How Nutritious Is Peanuts (in shell)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Peanuts (in shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanuts (in shell)
To burn the 567 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Peanuts (in shell) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Peanuts (in shell) Contain Allergens?
Contains these allergens:
Which Diets Is Peanuts (in shell) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Peanuts (in shell) Fat Profile
SATURATED
6.83g
MONOUNSATURATED
24.43g
POLYUNSATURATED
15.56g
Omega 6:3 ratio 1560:1
Above the ideal 4:1 (1560:1).
Compare Peanuts (in shell)
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Frequently Asked Questions About Peanuts (in shell)
How long do peanuts in the shell last?
Peanuts in the shell keep best in a cool, dry place in an airtight container. Heat and moisture speed up staleness and mold, so refrigerate or freeze them if you will not use them for a while.
How do you roast peanuts in the shell in the oven?
Spread peanuts in the shell in a single layer on a baking sheet and roast them at moderate heat, stirring occasionally. Let them cool before tasting; the kernels continue to firm up as they cool.
Can you boil peanuts in the shell?
Yes, peanuts in the shell can be boiled, usually while still raw. Simmer them in water until the kernels soften, then drain and cool; boiled peanuts have a tender, moist texture rather than a crunchy one.
Do you need to wash peanuts in the shell before roasting?
Yes, rinse peanuts in the shell if they are visibly dusty or dirty, then dry them thoroughly before roasting. Wet shells can slow roasting and make the kernels steam instead of developing a roasted texture.
Can you eat the shells of peanuts in the shell?
No, the hard outer shells are fibrous and are normally discarded; crack them open and eat the kernels. The thin reddish skin around each kernel is edible, so you do not need to peel it.
Can you microwave peanuts in the shell?
Yes, you can microwave a small amount of peanuts in the shell in a microwave-safe dish, using short intervals and checking often. They heat unevenly, so let them cool before eating and avoid overheating the kernels.
Can peanuts in the shell be frozen?
Yes, peanuts in the shell freeze well when sealed in a moisture-proof freezer bag or container. Thaw only the amount you need and keep them dry afterward to help preserve their flavor and texture.
Are raw peanuts in the shell safe to eat?
Yes, food-grade raw peanuts in the shell can be eaten, provided they are fresh and free of mold. Avoid kernels that smell musty or rancid, taste bitter, or look shriveled or discolored.
How can you tell if peanuts in the shell have gone bad?
Discard peanuts in the shell if you see mold, notice a damp or musty smell, or find dark, shriveled kernels when opening them. A bitter or rancid smell also means the kernels should not be eaten.
Can you make peanut butter from peanuts in the shell?
Yes, but remove and discard the shells first, then roast and blend the kernels. Peanuts in the shell are simply a way of buying whole peanuts; the shells should not go into the blender.
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Nutrition data compiled from USDA FoodData Central and scientific sources.