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Fresh Unsalted Peanuts Calories
Source of plant protein, healthy fats, and magnesium
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Fresh Unsalted Peanuts (28 g) has 161 calories. That works out to 567 calories per 100 g. It contains 4.6 g of carbs, 7.3 g of protein, 13.9 g of fat and 2.4 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Fresh Unsalted Peanuts Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
161
KCAL / 28.35G
Carbs
4.6g
· 2% DV
Protein
7.3g
· 15% DV
Fat
13.9g
· 18% DV
Fiber
2.4g
· 9% 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%
Fresh Unsalted Peanuts nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 1.94 g | 10% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 7.3 g | 15% |
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 oz of Fresh Unsalted Peanuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 161 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 1 tablespoon (medium) | 9 g | 51 kcal |
| 1 serving (medium) | 30 g | 170 kcal |
| 1 pack (large) | 50 g | 284 kcal |
| 2 serving (double) | 60 g | 340 kcal |
| 1 cup (chopped) | 73 g | 414 kcal |
| 100 g | 100 g | 567 kcal |
| 1 cup (whole) | 146 g | 828 kcal |
Calculated from 567 calories per 100 g.
Frequently Asked Questions About Fresh Unsalted Peanuts
How do you boil fresh unsalted peanuts?
Rinse fresh unsalted peanuts still in their shells, cover them with water, and simmer until the shells and kernels are tender. They take longer to soften than roasted peanuts, and the finished kernels should be moist rather than crisp.
Can you eat fresh unsalted peanuts raw?
Yes, fresh unsalted peanuts can be eaten raw if they are clean and in good condition. Discard any that are moldy, shriveled, or smell musty or rancid; roasting or boiling gives them a different texture and flavor.
How do you roast fresh unsalted peanuts at home?
Spread fresh unsalted peanuts in a single layer on a baking tray and roast them until fragrant and lightly browned, checking often so they do not burn. Let them cool before eating, since they become crisper as they cool.
How should you store fresh unsalted peanuts?
Keep fresh unsalted peanuts dry and protected from heat, ideally in an airtight container in the refrigerator if they are still fresh and moist. Moisture encourages mold, so dry the shells before storing and discard peanuts with any signs of spoilage.
Can you freeze fresh unsalted peanuts?
Yes, fresh unsalted peanuts freeze well. Dry them thoroughly and seal them in a freezer-safe airtight bag or container; portioning them before freezing makes it easier to take out only what you need.
Are fresh unsalted peanuts legumes or nuts?
Fresh unsalted peanuts are legumes, botanically related to beans and lentils rather than tree nuts. The pods develop underground, which is why peanuts are sometimes called groundnuts; in cooking, they are commonly used like nuts.
Can you eat the skin on fresh unsalted peanuts?
Yes, the thin reddish skin around the peanut kernel is edible. The firm outer shell is not usually eaten; crack it open and eat the kernel, whether the peanuts have been boiled or roasted.
How can you tell if fresh unsalted peanuts have gone bad?
Throw away fresh unsalted peanuts that show mold, feel unusually sticky, or smell sour, musty, or like stale oil. A bitter or rancid flavor is also a warning, but do not taste peanuts that already look or smell spoiled.
What is the difference between fresh unsalted peanuts and roasted peanuts?
Fresh unsalted peanuts are unroasted and tend to be softer or more moist, while roasting makes peanuts drier, crunchier, and more aromatic. Fresh peanuts can be boiled; roasted peanuts are generally eaten as they are or used in recipes.
Do fresh unsalted peanuts need to be washed before cooking?
Yes, rinse fresh unsalted peanuts in their shells under clean running water before boiling or roasting, because dirt can cling to the shells. Drain them well before roasting so excess surface water does not interfere with browning.
Fresh Unsalted Peanuts Vitamins & Minerals
Vitamins
Biotin
9.64µg · 32% DV
B3
3.42mg · 21% DV
Folate
68.04µg · 17% DV
Vitamin E
2.36mg · 16% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.55mg · 24% DV
Phosphorus
107mg · 15% DV
Magnesium
48mg · 11% DV
Potassium ⭐
200mg · 6% DV
Sodium
5.1mg · 0% DV
Fresh Unsalted Peanuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Unsalted Peanuts
To burn the 161 calories in 1 ounce (medium) (28.35 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 Unsalted Peanuts?
Fresh unsalted peanuts are the edible seeds of a legume, originally domesticated in South America and now grown widely. “Fresh” distinguishes them from roasted or salted snack peanuts; depending on how they are sold, you can eat them as they are or roast them at home. Peanuts are commonly enjoyed as a snack, while boiling them is also traditional in some regions.
They taste gently sweet and earthy, with a firmer, crunchier texture after roasting. They provide plant protein and fats, with 25.8 grams of protein per 100 grams. With no salt added, they work well when you want to season them yourself. Enjoy a modest handful on its own or pair it with dried fruit.
How Nutritious Is Fresh Unsalted 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
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.
Is Fresh Unsalted Peanuts 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 Fresh Unsalted Peanuts Contain Allergens?
Contains these allergens:
Which Diets Is Fresh Unsalted 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
✓ Suitable
Low FODMAP
— Not suitable
Fresh Unsalted Peanuts Fat Profile
SATURATED
1.94g
MONOUNSATURATED
6.93g
POLYUNSATURATED
4.41g
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Nutrition data compiled from USDA FoodData Central and scientific sources.