Legumes, Nuts, and Seeds / Nuts
Peanut w/ shell
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 401kcal / 2530kcal (15%) |
Macronutrients
Protein | 17.4 g/ 71g (24%) | ||||||
Total Fat | 26.6 g/ 42g (63%) | ||||||
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Total Carbs | 22.9 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.84 mg/ 1mg (70%) high |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 9.5 mg NE/ 16mg NE (59%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 61 mg/ 750mg (8%) |
Phosphorus | 283 mg/ 700mg (40%) high |
Iron | 2.5 mg/ 12mg (20%) source |
Sodium | 13 mg/ 1500mg (0.87%) very low |
Allergen Info
Peanuts
Crustacean Shellfish
What is this food?
Peanuts with shell (raw/roasted peanuts in the shell).
Why it matters to health
Peanuts are a good plant-based protein and also provide healthy fats that help keep you full between meals. They also have fiber, which supports better digestion and helps manage appetite.
For health balance: peanuts have total fat and some saturated fat, so portion size matters—especially if you’re also eating other fatty foods in the same day. They’re also relatively carbohydrate-containing, so pairing them with meals that have enough vegetables and leaner protein helps keep your plate balanced. Sodium is low here, which is good for everyday eating.
Healthier tips
- For snacks: aim for about 1 small handful (roughly 25–30 g) instead of eating straight from the bag—this helps control calories and fat.
- Pair with fruit or veggies (e.g., apple/banana or cucumber/tomatoes) to add more fiber and micronutrients.
- Choose unsalted or lightly salted peanuts when possible.
- If you’re using peanuts in meals (like giniling or salads), keep the peanut portion small and let vegetables and rice/other carbs do their job.
- Because peanuts are calorie-dense, spread them across your 1–2 snacks per day rather than adding them to every meal.
Common Filipino dishes
Paksiw na isda with peanuts, Giniling with peanuts, Ginataang munggo with peanuts, Peanut sauce for satay, Dinengdeng with peanuts
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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