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Peanuts or walnuts Calories
Energy-dense source of healthy fats and protein
CALORIES
GI
POTASSIUM
FIBER
Peanuts or walnuts Nutrition Facts
Selected: 100 g
611
KCAL / 100G
Carbs
15g
· 10%
Protein
20.5g
· 13%
Fat
52g
· 77%
Fiber
8.5g
Peanuts or walnuts Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
Vitamin E
6.5mg · 43% DV
B3
6.5mg · 41% DV
B1
0.45mg · 38% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
390mg · 56% DV
Magnesium
165mg · 39% DV
Peanuts or walnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peanuts or walnuts 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 or walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Peanuts or walnuts 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 or walnuts Fat Profile
SATURATED
6.8g
MONOUNSATURATED
24g
POLYUNSATURATED
16.8g
Omega 6:3 ratio 11.1:1
Above the ideal 4:1 (11.1:1).
Foods Similar to Peanuts or walnuts
Peanuts or walnuts — Frequently Asked Questions
Does roasting peanuts or walnuts change their nutrition a lot?
Roasting mainly reduces moisture, so nutrients can appear more concentrated per 100 grams, while the basic fat, protein, and fibre profile stays broadly similar. Very high heat can reduce some heat-sensitive vitamins and change flavour noticeably.
Are peanuts or walnuts better before or after a workout?
Because they are high in fat, they may feel heavy right before training and digest more slowly. They are often more practical after exercise or as a snack during the day, especially with fruit or yogurt.
Do peanuts or walnuts help with fullness?
Yes, their mix of fat, protein, and fibre can support satiety. That combination often makes them more filling than quick refined snacks.
How should peanuts or walnuts be stored?
Keep them in an airtight container in a cool, dry, dark place. Walnuts in particular can turn rancid faster in warm conditions, so refrigeration is often a good idea.
Can peanuts or walnuts be frozen?
Yes, freezing is a good way to extend freshness. You can take out only what you need and let them come to room temperature briefly before eating or using them.
Why do peanuts or walnuts sometimes taste bitter or stale?
That usually happens when their fats oxidize and start to go rancid. Heat, light, and air speed up this process.
Is peanut or walnut butter healthier than whole nuts?
It can be nutritionally similar if the ingredient list is simple. The main difference is whether sugar, salt, or extra oils have been added.
What foods pair well with peanuts or walnuts for a more balanced snack?
They work well with fruit, yogurt, oats, or whole grains. Pairing them this way adds variety and can make the snack more balanced overall.
Is it okay to eat peanuts or walnuts at night?
For most people, yes. The main issue is that portions can creep up easily, and a large amount late at night may feel heavy for some.
Who should be especially careful with peanuts or walnuts?
Anyone with peanut or tree nut allergy needs to be very careful, because even small amounts can trigger serious reactions. Whole nuts also need caution for young children because of choking risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.