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Raw shell-on peanuts Calories
Source of plant protein, healthy fats, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw shell-on peanuts (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.
Raw shell-on peanuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
170
KCAL / 30G
Carbs
4.8g
· 2% DV
Protein
7.7g
· 15% DV
Fat
14.8g
· 19% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 17% · Fat 73%
Raw shell-on peanuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 7.7 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Raw shell-on peanuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 170 kcal |
| 1 piece (small) | 15 g | 85 kcal |
| 1 serving (large) | 50 g | 284 kcal |
| 1 cup (whole) | 70 g | 397 kcal |
| 100 g | 100 g | 567 kcal |
| 1 pack (small) | 100 g | 567 kcal |
| 1 cup (whole) | 140 g | 794 kcal |
| 1 pack (large) | 250 g | 1418 kcal |
Calculated from 567 calories per 100 g.
Frequently Asked Questions About Raw shell-on peanuts
How do you roast raw shell-on peanuts?
Spread raw shell-on peanuts in a single layer and roast them at about 350°F (175°C) for roughly 20–30 minutes, turning them occasionally. Oven times vary, so let a few cool before tasting; the kernels crisp as they cool.
Can you eat raw shell-on peanuts without roasting them?
Yes, raw shell-on peanuts sold as food can be eaten without roasting. Roasting changes their flavor and texture, though, and makes them easier to shell. Discard peanuts that smell musty, look moldy, or seem damp.
Can you boil raw shell-on peanuts?
Yes. Boiling raw shell-on peanuts gives them a soft texture rather than the crunch of roasted peanuts. Soak dried peanuts first, then simmer them in plenty of water until tender; cooking time varies with how dry the peanuts are.
Can you make peanut butter from raw shell-on peanuts?
Yes, but remove the shells first and roast the kernels before blending for a fuller flavor and a smoother, easier-to-blend paste. Blend the roasted kernels until they release their oils and turn creamy, scraping down the sides as needed.
Are the shells of raw shell-on peanuts edible?
They are technically edible, but most people discard them because they are tough, fibrous, and unpleasant to chew. Eat the kernels inside instead; the shells can also carry dirt or other residue.
Do raw shell-on peanuts need to be washed before roasting?
No, washing is not usually necessary. If the shells are visibly dusty or dirty, rinse them briefly and dry them completely before roasting; wet shells can steam in the oven instead of letting the peanuts roast evenly.
Can you grow a peanut plant from raw shell-on peanuts?
Yes, if the peanut is still viable and has not been roasted or otherwise treated to prevent sprouting. Remove a sound kernel from its shell and plant it in warm, moist soil; store-bought raw peanuts will not all germinate.
How should you store raw shell-on peanuts?
Keep raw shell-on peanuts in an airtight container in a cool, dry place away from direct light. Moisture encourages mold, while heat can make their oils turn rancid. Do not keep the rest if you find moldy peanuts in the batch.
Can you freeze raw shell-on peanuts?
Yes. Put raw shell-on peanuts in a tightly sealed freezer-safe bag or container to protect them from moisture and odors. Thaw only the amount you need, and avoid repeatedly thawing and refreezing them.
How can you tell if raw shell-on peanuts have gone bad?
Discard raw shell-on peanuts with visible mold, a musty or rancid smell, dampness, or kernels that taste unusually bitter. Do not taste a peanut that looks moldy; mold can grow on or inside the shell.
Raw shell-on peanuts Vitamins & Minerals
Vitamins
Biotin
10.2µg · 34% DV
B3
3.62mg · 23% DV
Folate
72µg · 18% DV
Vitamin E
2.5mg · 17% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.58mg · 25% DV
Phosphorus
113mg · 16% DV
Magnesium
50mg · 12% DV
Potassium ⭐
212mg · 6% DV
Sodium
5.4mg · 0% DV
Raw shell-on peanuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw shell-on peanuts
To burn the 170 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw shell-on peanuts?
Raw shell-on peanuts are the unroasted seeds of a legume that grows in pods underground. Peanuts originated in South America and are now grown and eaten around the world. The shells protect the kernels; crack them open before eating, or roast the pods at home for a warmer, toastier flavour.
They taste mildly sweet and earthy, with a dense, creamy bite. In many places they’re more commonly eaten roasted; boiled peanuts are a familiar snack in the American South, while raw ones can also be added to cooking after shelling. They provide plant protein, fibre and mostly unsaturated fat, but are energy-dense. A small handful makes a filling snack, and they pair well with fruit or a pinch of spice.
How Nutritious Is Raw shell-on peanuts?
Nutrient density
High
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
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.
Is Raw shell-on peanuts 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 Raw shell-on peanuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw shell-on peanuts 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
Raw shell-on peanuts Fat Profile
SATURATED
2.05g
MONOUNSATURATED
7.33g
POLYUNSATURATED
4.67g
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Nutrition data compiled from USDA FoodData Central and scientific sources.