Nuts and oilseeds · IFCT 2017
Peanuts (groundnut): nutrition per 100 g
Per 100 g, peanuts give 520 kcal, 23.6 g protein, 39.6 g fat, 10.4 g dietary fibre, 11.35 mg niacin and 91 micrograms of folate, according to IFCT 2017. Peanuts rank 1st of 14 nuts and oilseeds for protein and 7th of all 257 foods, and 100 g meets about 63 per cent of a man's daily niacin requirement. They are India's most affordable protein-rich nut.
About peanuts (groundnut)
Peanut, or groundnut, is moongphali in Hindi and Punjabi, singdana in Gujarati, bhui mug in Marathi, verkadalai in Tamil, verusenaga in Telugu, kadale kayi in Kannada, nilakkadalai in Malayalam and china badam in Bengali and Odia. India is one of the world's largest growers, with Saurashtra in Gujarat, Anantapur in Andhra Pradesh, Tamil Nadu, Karnataka and Rajasthan leading. Much of the crop is pressed into groundnut oil.
Botanically a legume, the peanut is used in Indian kitchens like a nut. It goes into poha, sabudana khichdi, lemon rice, coconut rice and beans poriyal; it is ground into Andhra palli chutney and Maharashtrian shengdana chutney; and it thickens egg curry and fish masala in parts of the south and west. Roasted moongphali in a paper cone is the winter street snack of the north, and Lonavala is famous for its chikki.
What peanuts (groundnut) brings to a meal
- 01
Protein leader among nuts
At 23.6 g per 100 g, peanuts rank 1st of 14 nuts and oilseeds and 7th of 257 foods for protein, covering about 44 per cent of a man's and 52 per cent of a woman's daily requirement.
- 02
Niacin and thiamine
Peanuts carry 11.35 mg niacin and 0.57 mg thiamine per 100 g. The niacin meets about 63 per cent of a man's and 81 per cent of a woman's requirement; thiamine ranks 9th of 239 foods.
- 03
Folate and vitamin E
100 g gives 91 micrograms of folate, 32nd of 197 foods, and 4.26 mg vitamin E, 8th of 242.
- 04
Mostly unsaturated fat, plus fibre
Of 39.6 g fat per 100 g, 18.34 g is monounsaturated and 11.58 g polyunsaturated. Fibre is 10.4 g, and magnesium 197 mg.
Peanuts (groundnut) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 520 kcal | 25% | 31% |
| Protein | 23.6 g | 44% | 52% |
| Carbohydrate (available) | 17.3 g | ||
| Dietary fibre | 10.4 g | ||
| Free sugars | 4.4 g | ||
| Total fat | 39.6 g | ||
| Water | 7 g | ||
| Fats | |||
| Saturated fat | 8.14 g | ||
| Monounsaturated fat | 18.34 g | ||
| Polyunsaturated fat | 11.58 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 54 mg | 5% | 5% |
| Iron | 3.44 mg | 18% | 12% |
| Zinc | 3.18 mg | 19% | 24% |
| Magnesium | 197 mg | 45% | 53% |
| Phosphorus | 391 mg | ||
| Potassium | 679 mg | ||
| Sodium | 12 mg | ||
| Copper | 0.92 mg | ||
| Selenium | 3.4 µg | ||
| Vitamins | |||
| Beta-carotene | 23 µg | ||
| Thiamine (B1) | 0.57 mg | 32% | 34% |
| Riboflavin (B2) | 0.12 mg | 5% | 5% |
| Niacin (B3) | 11.35 mg | 63% | 81% |
| Vitamin B6 | 0.23 mg | 10% | 12% |
| Folate (B9) | 91 µg | 30% | 41% |
| Vitamin E (alpha-tocopherol) | 4.26 mg | ||
| Vitamin K1 | 2.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Peanuts (groundnut): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/peanuts-groundnut/
Where peanuts (groundnut) sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Protein | 23.6 g | 1st of 14 | 7th of 243 |
| Zinc | 3.18 mg | 11th of 14 | 30th of 243 |
| Magnesium | 197 mg | 11th of 14 | 27th of 242 |
| Potassium | 679 mg | 8th of 14 | 34th of 243 |
| Folate (B9) | 91 µg | 4th of 14 | 32nd of 197 |
| Beta-carotene | 23 µg | 3rd of 10 | 89th of 160 |
| Vitamin E (alpha-tocopherol) | 4.26 mg | 7th of 14 | 8th of 242 |
| Thiamine (B1) | 0.57 mg | 5th of 14 | 9th of 239 |
How peanuts (groundnut) is eaten
- Palli chutney in Andhra, roasted peanuts ground with green chilli, tamarind and garlic for idli and dosa.
- Poha and sabudana khichdi, both studded with fried or roasted peanuts.
- Verkadalai sundal, boiled peanuts tossed with mustard, curry leaves and coconut on Chennai's beaches.
- Chikki, peanuts set in jaggery, the Lonavala speciality.
- Roasted moongphali in the shell, eaten by the paper cone on winter evenings.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Calories in Atta Ladoo
142 kcal in 1 atta ladoo.
Calories in Dal Dhokli
231 kcal in 1 bowl of dal dhokli.
Calories in Lemon Rice
563 kcal in 1 plate of lemon rice.
Calories in Peanut Chikki
79 kcal in 1 piece of peanut chikki.
Calories in Peanut Chutney
54 kcal in 1 tablespoon of peanut chutney.
Calories in Poha
161 kcal in 1 bowl of poha.
Calories in Rava Idli
61 kcal in 1 rava idli.
Calories in Sabudana Khichdi
508 kcal in 1 bowl of sabudana khichdi.
Calories in Sabudana Vada
105 kcal in 1 sabudana vada.
Calories in Vegetable Upma
345 kcal in 1 plate of vegetable upma.
Before you plan around it
Peanut allergy can be severe and even life-threatening; anyone allergic must check labels, since peanuts hide in chikki, chutneys, namkeen and gravies. Mouldy peanuts can carry aflatoxin, a toxin that harms the liver; throw out shrivelled, discoloured or bitter-tasting nuts and store them dry. At 520 kcal per 100 g, portions matter, and salted, fried peanuts and namkeen add sodium and oil. Whole peanuts are a choking risk for children under five.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about peanuts (groundnut)
Are peanuts a good protein source?
Yes. IFCT 2017 lists 23.6 g protein per 100 g of peanuts, the most of any nut or oilseed and 7th of 257 foods. For vegetarians, peanuts with dal, curd or millets make an affordable protein boost.
Are peanuts fattening?
They are energy-dense at 520 kcal per 100 g, so a handful counts. Their protein, fat and 10.4 g fibre are filling. Roasted or boiled peanuts in small portions suit a weight-conscious diet better than fried namkeen.
Are peanuts good for people with diabetes?
In small portions, yes. Peanuts have 17.3 g carbohydrate per 100 g with plenty of fat, protein and fibre, which slow digestion. Chikki and sweet peanut laddoo add jaggery or sugar. Plan portions with your doctor or dietitian.
Is peanut a nut or a legume?
Botanically, peanut is a legume, related to beans and dals, because its pods grow underground. In the kitchen and in IFCT 2017's grouping it sits with nuts and oilseeds, and its profile is close to theirs.
Related foods and tables
Groundnut oil
Nutrition per 100 g, from IFCT 2017.
Almond
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Soya bean
Nutrition per 100 g, from IFCT 2017.
Peanuts vs Almonds
Side by side, per 100 g.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.