Protein in Peanuts: How Much per 100g and per Portion
Dry roasted peanuts contain 25.7g of protein per 100g. This amount provides 51% of the daily reference intake for an adult. Among the nuts and seeds analysed on this site, dry roasted peanuts rank first for protein content by weight, making them a significant plant-based protein source.
CoFID 14-878 · Peanuts, dry roasted
What the numbers say
- Protein per calorie. Dry roasted peanuts provide 4.4g of protein for every 100 kcal. Protein accounts for 17% of their total energy.
- Fat and salt content. According to UK front-of-pack labelling, 100g of dry roasted peanuts is rated high for fat (49.8g), saturated fat (8.9g), and salt (1.98g).
- Sugars and fibre. The sugar content is low at 3.8g per 100g. This amount of peanuts also provides 7.6g of dietary fibre.
Peanuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 590 kcal 2,444 kJ |
30% | – |
| Protein | 25.7g | 51% | – |
| Fat | 49.8g | 71% | high |
| of which saturates | 8.9g | 44% | high |
| Carbohydrate | 10.3g | 4% | – |
| of which sugars | 3.8g | 4% | low |
| Fibre | 7.6g | – | – |
| Salt | 1.98g | 33% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in peanuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3.9g | 88 | 1.5g | 7.5g |
| 30g | 7.7g | 177 | 3.1g | 14.9g |
| 50g | 12.8g | 295 | 5.2g | 24.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of peanuts for 20g or 30g of protein
- A 30g portion of dry roasted peanuts provides 7.7g of protein for 177 kcal.
- To reach a 20g protein target from peanuts alone, you would need a 78g portion, which contains 459 kcal and 1.54g of salt.
- Reaching a 30g protein target requires 117g of peanuts, which comes with 689 kcal and 2.31g of salt.
How it compares with other nuts and seeds
With 25.7g of protein per 100g, dry roasted peanuts rank first for protein content among the 14 nuts and seeds analysed on this site. They also rank first within the group for protein density, with 4.4g of protein per 100 kcal. This places them ahead of other high-protein options like pumpkin seeds (24.4g), mixed nuts (23.8g), and almonds (21.2g). While peanuts are a leading protein source in this category, their overall protein density ranks 102nd out of all 137 foods on the site, due to their high fat and energy content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Peanuts | 25.7g | 590 | 4.4g |
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Peanut Butter | 22.8g | 607 | 3.8g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
How much protein is in a 30g portion of peanuts?
A 30g portion of dry roasted peanuts contains 7.7g of protein, along with 177 kcal and 14.9g of fat.
Are peanuts a good source of protein compared to other nuts?
Yes, based on this data, dry roasted peanuts contain more protein per 100g (25.7g) than other nuts and seeds like almonds, pumpkin seeds, or mixed nuts.
How many peanuts do I need for 20g of protein?
You would need to eat 78g of dry roasted peanuts to get 20g of protein. This amount also contains 459 kcal and 38.8g of fat.
When to speak to a GP or dietitian
- This food contains peanuts, one of the 14 allergens that UK food law requires to be declared. If you have a peanut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 1.98g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.