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Peanut kernel Calories
Rich in protein and healthy fats, high in vitamin E and magnesium
CALORIES
GI
POTASSIUM
FIBER
Peanut kernel Nutrition Facts
Selected: 100 g
567
KCAL / 100G
Carbs
16.1g
· 11%
Protein
25.8g
· 17%
Fat
49.2g
· 72%
Fiber
8.5g
Peanut kernel Vitamins & Minerals
Vitamins
Biotin
34µg · 113% DV
B3
12.07mg · 75% 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
Peanut kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peanut kernel 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 Peanut kernel Contain Allergens?
Contains these allergens:
Which Diets Is Peanut kernel 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
Peanut kernel Fat Profile
SATURATED
6.83g
MONOUNSATURATED
24.43g
POLYUNSATURATED
15.56g
Omega 6:3 ratio 1560:1
Above the ideal 4:1 (1560:1).
Foods Similar to Peanut kernel
Peanut kernel — Frequently Asked Questions
Is it better to eat peanut kernels raw or roasted?
Both can fit into a balanced diet. Raw peanuts have a milder flavor, while dry-roasted peanuts taste more intense; salted or oil-roasted versions may add extra sodium or fat.
How should peanut kernels be stored?
Keep them in an airtight container away from heat and light. Refrigeration is useful in warm weather, and freezing is a good option for longer storage because it slows rancidity.
Can peanut kernels be frozen?
Yes. Freeze them in a tightly sealed container or freezer bag to help preserve their flavor and freshness for longer.
Why do peanut kernels sometimes taste bitter or stale?
Their unsaturated fats can oxidize after exposure to heat, light, and air, causing rancid flavors. Discard peanuts that smell sharply bitter, paint-like, or otherwise off.
Are peanut kernels better before or after a workout?
A small serving before exercise can work well with fruit or a whole-grain food. After training, pairing peanuts with yogurt, a milk alternative, or fruit can make a more balanced snack, but a large amount right before exercise may feel heavy because peanuts are high in fat.
What foods go well with peanut kernels?
They pair well with fruit, yogurt, oats, and whole-grain toast for a filling snack or meal component. They also add crunch and savory depth to salads, vegetable dishes, and Asian-style sauces.
Are peanut kernels healthier than almonds or walnuts?
No single nut is automatically healthiest for everyone, and variety matters. Peanuts are botanically legumes and stand out for protein, while almonds and walnuts offer different fatty-acid and micronutrient profiles.
Are peanuts bad for the heart because they contain cholesterol?
No. Peanuts are plant foods and contain no dietary cholesterol. However, heavily salted, sugar-coated, or oil-roasted products can add substantial sodium, sugar, or extra energy.
Do people with a peanut allergy only need to avoid whole peanuts?
No. Anyone with a peanut allergy must avoid peanuts and foods made with peanut ingredients, including peanut flour, peanut butter, and peanut oil where relevant. They should also check labels for cross-contact warnings and follow their clinician’s allergy plan.
How can the mold risk in peanut kernels be reduced?
Choose dry, intact, properly packaged peanuts and discard any that look damaged, smell musty, or show visible mold. Keeping them cool and dry helps reduce conditions that support mold growth.
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Nutrition data compiled from USDA FoodData Central and scientific sources.