Prepared and Processed / Nuts
Peanut w/ shell, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 48% |
| Calories | 315kcal / 2530kcal (12%) |
Macronutrients
Protein | 13 g/ 71g (18%) | ||||||
Total Fat | 22.4 g/ 42g (53%) | ||||||
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Total Carbs | 15.3 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.56 mg/ 1mg (46%) high |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 7.8 mg NE/ 16mg NE (48%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 58 mg/ 750mg (7%) |
Phosphorus | 194 mg/ 700mg (27%) source |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 10 mg/ 1500mg (0.67%) very low |
Allergen Info
Peanuts
Crustacean Shellfish
What is this food?
Boiled peanuts in the shell (peanuts cooked with the shell on).
Why it matters to health
Peanuts are energy-dense, so a small serving can help keep you full between meals. They also provide healthy fats (total fat 22.4 g, with some saturated fat 2.86 g) and fiber (4.7 g), which supports better digestion and helps manage hunger. Carbs are present (15.3 g) with a low sugar amount (2.6 g). Since peanuts are relatively high in calories (315 kcal per 100 g), portion size matters—especially if you’re having peanuts as a snack 1–2 times a day. The sodium here is low (10 mg), which is good for everyday eating.
Healthier tips
- Use a portion size: aim for about 1 small handful (or around 30–40 g) as a snack, not a whole bowl—this helps control calories while still getting fiber and fats.
- Pair with fruit or a glass of milk/unsweetened yogurt to make the snack more balanced (carbs + fiber + protein).
- Choose boiled (not heavily salted) peanuts when possible, especially if you’re also eating salty viands.
- If you’re eating peanuts with shell, it can naturally slow you down—still, keep track of the total amount for the day.
- For your 3 meals + 1–2 snacks routine: peanuts work best as a snack, not as a replacement for a full meal.
Common Filipino dishes
Boiled peanuts, peanut brittle, ginanggang (roasted peanuts), peanut sauce (for satay or noodles), peanut butter on pandesal
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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