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Fresh peanuts Calories
Fresh, raw peanuts; high in protein and fiber; healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fresh peanuts (30 g) has 95 calories. That works out to 318 calories per 100 g. It contains 4.5 g of carbs, 4.1 g of protein, 7.3 g of fat and 2.6 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Fresh peanuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
95
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
4.1g
· 8% DV
Fat
7.3g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 16% · Fat 66%
Fresh peanuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fresh peanuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 95 kcal |
| 1 piece (mini) | 2 g | 6 kcal |
| 1 serving (small) | 15 g | 48 kcal |
| 10 piece (small) | 20 g | 64 kcal |
| 1 ounce (medium) | 28 g | 89 kcal |
| 1 serving (large) | 50 g | 159 kcal |
| 1 cup (small) | 60 g | 191 kcal |
| 100 g | 100 g | 318 kcal |
| 1 cup (large) | 120 g | 382 kcal |
Calculated from 318 calories per 100 g.
Frequently Asked Questions About Fresh peanuts
How do you boil fresh peanuts?
Rinse fresh peanuts well, keep them in their shells, and simmer them in salted water until the kernels are tender. The cooking time varies with freshness and size, so check a kernel for softness rather than relying on a fixed time.
Can you eat fresh peanuts raw?
Yes, fresh peanuts can be eaten raw, though many people prefer them boiled or roasted for a softer texture and fuller flavor. Discard any that smell off or show mold, and keep fresh peanuts refrigerated if you are not using them promptly.
Are fresh peanuts the same as green peanuts?
Usually, yes: “green peanuts” are freshly harvested peanuts that have not been dried, rather than peanuts that are literally green in color. They are moist and are commonly boiled; dried raw peanuts need a different cooking approach.
How should you store fresh peanuts?
Keep fresh peanuts cool and dry, preferably refrigerated in a ventilated container or bag. Their moisture makes them more perishable than dried peanuts. Check them before cooking and discard any with mold, an unpleasant smell, or soft, slimy spots.
Can you freeze fresh peanuts?
Yes. Rinse fresh peanuts, dry them thoroughly, and seal them in a freezer-safe bag or container. You can freeze them raw or after boiling; once thawed, use them soon and avoid repeatedly thawing and refreezing them.
How do you roast fresh peanuts?
Rinse fresh peanuts and dry them thoroughly before roasting them in their shells or shelled. Spread them in a single layer and stir occasionally; remove them when fragrant and lightly browned, since they continue to firm up as they cool.
How can you tell if fresh peanuts are bad?
Fresh peanuts should not have visible mold, a sour or rancid smell, or slimy, unusually soft kernels. Because they contain more moisture than dried peanuts, discard questionable ones rather than tasting them to check.
Can you eat the shells of fresh peanuts?
No, the tough outer shells of fresh peanuts are not normally eaten; crack them open and eat the kernels. The thin reddish skin around each kernel is edible, although you can remove it if you prefer.
Are fresh peanuts good for people with diabetes?
Fresh peanuts can fit into a diabetes-conscious eating pattern, but their carbohydrate content still matters and individual responses vary. Keep the portion moderate, choose unsalted peanuts, and ask your diabetes care team for personalized advice if you need help planning meals.
Do fresh peanuts help you feel full?
They can make a satisfying snack because they provide protein, fiber, and fat. Eat them slowly and portion them ahead of time, since it is easy to keep snacking from a large bowl.
Fresh peanuts Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Folate
72µg · 18% DV
B1
0.19mg · 16% DV
Vitamin E
1.8mg · 12% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.45mg · 20% DV
Magnesium
39mg · 9% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
105mg · 3% DV
Sodium
1.5mg · 0% DV
Fresh peanuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh peanuts
To burn the 95 calories in 1 serving (medium) (30 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.
What is Fresh peanuts?
Fresh peanuts are newly harvested peanuts eaten before they have been dried, usually still in their shells. They have a softer, moister bite and a milder flavour than the familiar dried or roasted kind. In the American South, they are often boiled in the shell until tender; elsewhere, people may boil, cook or roast them, or eat the raw kernels when suitable.
Enjoy them as a snack, or add shelled kernels to salads and savoury dishes. They provide protein and fibre, along with substantial fat, so a small portion can be satisfying. For a lighter preparation, boil them without added salt; rinse the pods well before cooking.
How Nutritious Is Fresh peanuts?
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
Medium
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.
Is Fresh peanuts Processed?
NOVA 1
Unprocessed
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 Fresh peanuts Contain Allergens?
Contains these allergens:
Which Diets Is Fresh peanuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh peanuts Fat Profile
SATURATED
0.96g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.25g
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Nutrition data compiled from USDA FoodData Central and scientific sources.