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Salted peanuts Calories
Protein and healthy fat source, salty snack
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Salted peanuts (30 g) has 177 calories. That works out to 590 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 37% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
What is Salted peanuts?
Salted peanuts are shelled peanuts roasted with salt, making a crunchy snack with a gently sweet, nutty taste and a savoury finish. They’re commonly eaten by the handful at home, shared with drinks, or packed for a journey; in many places, they also appear in bars and casual snack mixes.
They provide protein, fibre and plenty of fat, so even a small handful can feel substantial. A 30 g serving is a useful portion to start with, especially if you’re keeping an eye on salt. Pair them with fresh fruit for a simple sweet-and-salty snack, or choose unsalted peanuts if you’d prefer less salt.
Salted peanuts Nutrition Facts
Selected: 100 g
590
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%
Salted peanuts Vitamins & Minerals
Vitamins
B3
12.1mg · 76% DV
Biotin
18µg · 60% DV
Folate
240µg · 60% DV
Vitamin E
8.3mg · 55% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
376mg · 54% DV
Magnesium
168mg · 40% DV
How Nutritious Is Salted 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.
Salted peanuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted peanuts
To burn the 590 calories in 100 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.
Is Salted 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 Salted peanuts Contain Allergens?
Contains these allergens:
Which Diets Is Salted 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
— Not suitable
Low FODMAP
— Not suitable
Salted peanuts Fat Profile
SATURATED
7.7g
MONOUNSATURATED
24.6g
POLYUNSATURATED
15.7g
Omega 6:3 ratio 1560:1
Above the ideal 4:1 (1560:1).
Compare Salted peanuts
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Frequently Asked Questions About Salted peanuts
Are salted peanuts good for you?
Yes, salted peanuts provide protein and unsaturated fats, but the added salt can make them a less suitable everyday snack if you are trying to limit sodium. Choose unsalted peanuts when you want to reduce added salt.
Can dogs eat salted peanuts?
No, salted peanuts are not a good treat for dogs. The salt is unnecessary, and whole peanuts can pose a choking risk, especially for small dogs. Plain, unsalted peanuts are a safer occasional option, in small pieces.
Are salted peanuts roasted or raw?
Salted peanuts are usually roasted, with salt added during or after roasting. Some products may be prepared differently, so the texture and flavor can vary; salted peanuts are not automatically raw just because they look pale inside.
How are salted peanuts made?
Salted peanuts are made by coating peanuts with salt, often after roasting. Manufacturers may use dry roasting or oil roasting, and the amount of salt that sticks to the nuts varies between products.
Can you eat the skin on salted peanuts?
Yes, the thin reddish-brown skin on salted peanuts is edible. It is part of the peanut’s natural covering, so you do not need to peel it off before eating.
How do you get salt off salted peanuts?
Rinsing salted peanuts can wash away some salt on the surface, but it also makes them wet and cannot reliably remove salt that has stuck to the nuts. For a consistently lower-salt snack, buy unsalted peanuts.
Do salted peanuts go bad?
Yes, salted peanuts can go rancid because their natural oils deteriorate over time. Discard them if they smell paint-like or stale, or taste bitter; a sealed package stored away from heat and moisture stays fresh longer.
How should you store salted peanuts after opening?
Store opened salted peanuts in an airtight container in a cool, dry place, away from direct sunlight. Keeping out moisture and heat helps preserve their crunch and prevents the oils in the peanuts from developing off-flavors.
Are salted peanuts good for weight loss?
Salted peanuts can fit into a weight-loss eating plan, but they are easy to overeat because they are energy-dense. Measure a portion into a bowl rather than snacking from the bag, and avoid relying on them as a low-energy snack.
Are salted peanuts okay to eat before bed?
Yes, salted peanuts are generally okay to eat before bed, but their salt may make you thirsty, and a large portion can feel heavy. If late-night snacking disrupts your sleep, choose a smaller portion or skip it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.