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Peanuts, shell-on, raw Calories
Shell-on, raw, high protein and healthy fats, fiber source
CALORIES
GI
POTASSIUM
FIBER
Peanuts, shell-on, raw Nutrition Facts
Selected: 100 g
567
KCAL / 100G
Carbs
16.1g
· 11%
Protein
25.8g
· 17%
Fat
49.2g
· 72%
Fiber
8.5g
Peanuts, shell-on, raw Vitamins & Minerals
Vitamins
B3
12.07mg · 75% 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
Peanuts, shell-on, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Peanuts, shell-on, raw 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, raw Contain Allergens?
Contains these allergens:
Which Diets Is Peanuts, shell-on, raw 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, shell-on, raw 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 Peanuts, shell-on, raw
Peanuts, shell-on, raw — Frequently Asked Questions
How should raw peanuts in the shell be stored?
Keep them in a cool, dry, dark place with good airflow. For longer storage, use an airtight container in the fridge or freezer to slow the oils from going rancid.
Can raw shell-on peanuts be frozen?
Yes. If they are kept dry and well sealed, freezing helps preserve flavor and freshness for longer.
Can you eat raw peanuts, or do they need to be roasted?
They can be eaten raw, but many people prefer the flavor and texture after roasting. Roasting also makes them easier to shell and brings out a stronger nutty aroma.
Does roasting peanuts ruin their nutrition?
Not usually; the main protein, fat, and fiber remain largely intact. Very high heat for a long time can reduce some heat-sensitive vitamins and slightly change flavor compounds.
How can you tell if shell-on peanuts have gone bad?
A sharp, paint-like, stale, or bitter smell can signal rancidity. If the kernels look moldy, discolored, or unusually soft, they should be discarded.
Are peanuts better before or after a workout?
Because they are high in fat, they may feel heavy right before intense exercise for some people. They often work better as a small snack well before training or after exercise paired with fruit or yogurt.
Do peanuts eaten at night cause weight gain?
Eating them at night does not automatically cause weight gain; overall intake and portion size matter more. The main issue is that peanuts are easy to overeat if you snack straight from the shell.
What foods pair well with peanuts for a more balanced snack?
They pair well with fruit, yogurt, or whole grains. That combination can make the snack more filling and provide a broader mix of nutrients.
How are peanuts different from almonds or walnuts?
Peanuts are legumes, while almonds and walnuts are tree nuts. In everyday eating they are used similarly, but peanut allergy is a distinct and important concern.
Who should be especially careful with peanuts?
Anyone with a peanut allergy should avoid them completely, as even small amounts can trigger severe reactions. Whole peanuts also pose a choking risk for young children.
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Nutrition data compiled from USDA FoodData Central and scientific sources.