Legumes, Nuts, and Seeds / Nuts
Peanut w/ skin, roasted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 621kcal / 2530kcal (24%) |
Macronutrients
Protein | 32.1 g/ 71g (45%) | ||||||
Total Fat | 50.7 g/ 42g (120%) | ||||||
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Total Carbs | 9.1 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.52 mg/ 1mg (43%) high |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 16.4 mg NE/ 16mg NE (102%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 75 mg/ 750mg (10%) |
Phosphorus | 413 mg/ 700mg (59%) high |
Iron | 4.6 mg/ 12mg (38%) high |
Sodium | 6 mg/ 1500mg (0.4%) very low |
Allergen Info
Peanuts
What is this food?
Roasted peanuts with skin (peanut kernels roasted, still with the brown skin).
Why it matters to health
Peanuts are a good plant-based protein and also provide healthy fats. In this roasted version, you’ll get a decent amount of fiber (8.1 g per 100 g) which can help keep you full and support healthy digestion. However, it’s also calorie-dense and higher in total fat (50.7 g) and saturated fat (7.88 g) per 100 g, so portion size matters—especially if you’re eating peanuts often as a snack. The sodium is low here (6 mg), which is good for everyday choices.
Healthier tips
- Use peanuts as a snack add-on, not a main “rice substitute.” Aim for about 1 small handful per snack (roughly 20–30 g), then balance with fruit or yogurt if you need more volume.
- Because they’re high in calories, keep peanut snacks to 1–2 times a day at most, and pair with lighter foods (e.g., banana, apple, carrots, or a glass of milk/unsweetened yogurt).
- If you’re watching saturated fat, spread peanuts across the week and avoid combining them with other very fatty snacks in the same day.
- Choose roasted without added sugar or heavy salt when possible.
Common Filipino dishes
Peanut brittle, peanut sauce (satay-style), ginataang mani (peanut in coconut milk), mani con yelo, tokwa’t baboy with peanut sauce
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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