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Peanut (shell-on) Calories
Shell-on, natural source of protein and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Peanut (shell-on) Nutrition Facts
Selected: 100 g
567
KCAL / 100G
Carbs
16.1g
· 11%
Protein
25.8g
· 17%
Fat
49.2g
· 72%
Fiber
8.5g
Peanut (shell-on) 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
Peanut (shell-on) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peanut (shell-on) 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 Peanut (shell-on) Contain Allergens?
Contains these allergens:
Which Diets Is Peanut (shell-on) 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 (shell-on) Fat Profile
SATURATED
6.83g
MONOUNSATURATED
24.43g
POLYUNSATURATED
15.56g
Foods Similar to Peanut (shell-on)
Peanut (shell-on) — Frequently Asked Questions
How should shell-on peanuts be stored to stay fresh?
Keep shell-on peanuts in an airtight container in a cool, dry place away from sunlight. Heat and humidity can make their oils turn rancid and may encourage mould growth.
Can shell-on peanuts be frozen?
Yes. Freezing them in an airtight bag or container can extend freshness; simply let them come to room temperature before eating.
Does roasting peanuts change their nutritional value?
Roasting does not substantially change their protein or fibre, but very high heat can reduce some heat-sensitive vitamins. Salted, sweetened, or oil-roasted peanuts are not nutritionally the same as plain peanuts.
Is peanut butter a good alternative to shell-on peanuts?
Unsweetened peanut butter made only from peanuts can be a practical alternative. Check the label, as some varieties contain added sugar, palm oil, or a lot of salt.
What foods pair well with shell-on peanuts?
They work well with fruit, yoghurt, oats, and salads, where their fat and protein can help make a meal more filling. Unsalted peanuts are the most versatile choice for both sweet and savoury dishes.
Are peanuts better before or after a workout?
A small serving can work before exercise, especially alongside a carbohydrate food such as fruit. Because peanuts are high in fat, a large serving right before intense activity may feel heavy for some people.
Is it bad to eat shell-on peanuts at night?
Eating them at night is not inherently harmful; overall eating habits and portion awareness matter more. People with reflux may find that fatty foods close to bedtime worsen symptoms.
Do peanuts contain cholesterol?
No. Peanuts are plant foods and naturally contain no cholesterol. They are energy-dense, however, so eating them mindfully rather than continuously from the shell can be helpful.
Can someone with a peanut allergy handle shell-on peanuts?
Handling shells, inhaling peanut dust, or contact with contaminated surfaces may pose a risk for some people with peanut allergy. Anyone with a history of serious reactions should follow their clinician’s avoidance advice.
How can you tell if shell-on peanuts have gone bad?
Visible mould, damp shells, a sour or paint-like smell, and a bitter or stale flavour can indicate spoilage or rancidity. Do not eat peanuts that seem questionable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.