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Raw unsalted peanut Calories
Source of protein and healthy fats, rich in magnesium and vitamin E
CALORIES
GI
POTASSIUM
FIBER
Raw unsalted peanut Nutrition Facts
Selected: 100 g
567
KCAL / 100G
Carbs
16.1g
· 11%
Protein
25.8g
· 17%
Fat
49.2g
· 72%
Fiber
8.5g
Raw unsalted peanut Vitamins & Minerals
Vitamins
B3
12.07mg · 75% DV
Biotin
18.9µg · 63% 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
Raw unsalted peanut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw unsalted peanut 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 unsalted peanut Contain Allergens?
Contains these allergens:
Which Diets Is Raw unsalted peanut 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 unsalted peanut Fat Profile
SATURATED
6.83g
MONOUNSATURATED
24.43g
POLYUNSATURATED
15.56g
Omega 6:3 ratio 1556:1
Above the ideal 4:1 (1556:1).
Foods Similar to Raw unsalted peanut
Raw unsalted peanut — Frequently Asked Questions
Does roasting raw unsalted peanuts change their nutrition a lot?
Roasting mainly reduces moisture and intensifies flavor, so the same weight can seem more concentrated. The core protein, fat, and fiber remain broadly similar, though very high heat can reduce some heat-sensitive vitamins.
What is the best way to store raw unsalted peanuts?
Heat, light, and air speed up rancidity because peanuts are rich in oils. Keep them in an airtight container in a cool, dark place, and use the fridge or freezer for longer storage.
Are raw peanuts safe to eat as they are, or is cooking better?
They can be eaten raw if they come from a reliable source and have been stored properly. Light roasting can improve flavor and lower surface moisture, which may help with keeping quality.
Are raw unsalted peanuts better before or after a workout?
Because they are high in fat, they may feel heavy right before exercise for some people. They often work better as a snack away from training or after exercise alongside other foods.
What foods pair well with raw unsalted peanuts?
They pair well with fruit, yogurt, or oats for a more balanced snack or meal. Combining them with carbohydrate-rich foods can make them more satisfying and practical than eating them alone.
How do raw peanuts compare with peanut butter?
Natural peanut butter made only from peanuts can be nutritionally quite similar to whole peanuts. The main difference is that many commercial versions add salt, sugar, or extra oils, so the ingredient list matters.
Should you eat the thin red skin on raw peanuts?
Yes, the papery red skin is edible and contains plant compounds. You do not need to remove it unless you prefer the taste or texture without it.
Do raw unsalted peanuts cause weight gain?
No single food causes weight gain by itself; overall intake and portion habits matter most. Peanuts are energy-dense, so it is easy to overeat them mindlessly if portions are not noticed.
Who should be especially careful with raw unsalted peanuts?
Anyone with a peanut allergy should avoid them completely, since even small amounts can trigger a serious reaction. Whole peanuts also pose a choking risk for young children, so age-appropriate forms are safer.
Can raw unsalted peanuts be frozen?
Yes, freezing is a good option for long-term storage and can help preserve freshness. Use a well-sealed, moisture-resistant container or bag to protect flavor and texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.