1 piece (medium) of Peanuts (shell-on) (30 g) has 170 calories. That works out to 567 calories per 100 g. It contains 4.8 g of carbs, 7.7 g of protein, 14.8 g of fat and 2.6 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.

What is Peanuts (shell-on)?

Peanuts (shell-on) are peanut kernels still enclosed in their dry, natural pods. The pods are split open by hand; the kernels, often still covered by their thin reddish skins, are eaten while the outer shells are discarded. They are commonly sold raw or roasted, depending on the market.

Roasting brings out a fuller, nutty flavour, and the kernels have a firm, crunchy bite. In many places they are served as a casual snack, shared at gatherings, or eaten alongside a drink; in parts of the American South, boiled peanuts are also a familiar preparation. They provide protein and fibre, along with plenty of fat, so a modest handful makes a satisfying snack. Pair them with fresh fruit, or choose unsalted peanuts if you want a simpler option.

Peanuts (shell-on) Nutrition Facts

Selected: 100 g

567

KCAL / 100G

Carbs

16.1g

· 6% DV

Protein

25.8g

· 52% DV

Fat

49.2g

· 63% DV

Fiber

8.5g

· 30% 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%

Peanuts (shell-on) Vitamins & Minerals

Vitamins

Biotin

34µg · 113% DV

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

How Nutritious Is Peanuts (shell-on)?

Nutrient density

High

70/ 100

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

60/ 100

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.

Peanuts (shell-on) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Peanuts (shell-on)

To burn the 567 calories in 100 g:

🚶

140min

Walking (5 km/h)

🏃

58min

Running (8 km/h)

🚴

77min

Cycling

🏊

66min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Peanuts (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 Peanuts (shell-on) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Peanuts (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

— Not suitable

Low FODMAP

— Not suitable

Peanuts (shell-on) Fat Profile

SATURATED

6.83g

MONOUNSATURATED

24.43g

POLYUNSATURATED

15.56g

⚖️

Omega 6:3 ratio 1560:1

Above the ideal 4:1 (1560:1).

Compare Peanuts (shell-on)

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Peanuts (shell-on) vs Walnut87 kcal fewer per 100 g

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Peanuts (shell-on) vs Almond12 kcal fewer per 100 g

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Foods Similar to Peanuts (shell-on)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Peanuts (shell-on)

How do you roast shell-on peanuts?

Spread shell-on peanuts in a single layer on a baking tray and roast them in a moderate oven, stirring occasionally. Take them out when the shells begin to color and the kernels smell toasted, then let them cool before eating. Roasting time varies with the oven and peanut size.

Can you eat the shells of shell-on peanuts?

The hard outer shells of shell-on peanuts are not usually eaten; crack them open and discard the shells. The thin reddish skin around each kernel is edible. The outer shells are tough and fibrous, so eating them is unpleasant.

How should you store shell-on peanuts?

Keep shell-on peanuts in an airtight container in a cool, dry place away from sunlight. Moisture can encourage mold, while leaving the peanuts in their shells helps protect the kernels from exposure.

Can you freeze shell-on peanuts?

Yes, shell-on peanuts can be frozen in a well-sealed, freezer-safe container. Keeping moisture out helps preserve their quality. Let the container come to room temperature before opening it to reduce condensation on the peanuts.

Are shell-on peanuts raw or roasted?

Shell-on peanuts can be either raw or roasted; the shell alone does not tell you how they were prepared. Check the product description, and remember that roasted peanuts may also have added salt or seasoning.

How do you boil shell-on peanuts?

You can boil raw shell-on peanuts in water until the kernels become soft and tender. Add salt if you like, and keep the peanuts submerged as they cook. Roasted peanuts are not a good substitute because boiling will not give them the same texture.

How can you tell if shell-on peanuts have gone bad?

Discard shell-on peanuts that smell rancid or musty, taste bitter, or show mold or unusual discoloration. Mold toxins may not always be visible, so do not taste peanuts that seem suspicious or have been stored in damp conditions.

Can shell-on peanuts be eaten raw?

Yes, raw shell-on peanuts can be eaten if they are fresh and stored properly. Remove the hard shell before eating, and discard any kernels with mold, an off smell, or a bitter taste.

Do shell-on peanuts help with weight loss?

Shell-on peanuts can fit into a weight-loss eating plan, but they are energy-dense and large servings can add up quickly. Eating them slowly as you shell them may help you keep track of how much you have eaten.

Can dogs eat shell-on peanuts?

Dogs should not be given shell-on peanuts because the hard shells can pose a choking or digestive blockage risk. Plain, unsalted kernels are different, but avoid peanuts coated with salt, spices, or sweeteners.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026