Calories in peanuts
1 handful of peanuts (30 g) has 176 calories, with 7.3 g of protein, 6.4 g of carbs and 14.9 g of fat. That's 585 calories per 100 g.
| Nutrition | 1 handful (30 g) | 100 g |
|---|---|---|
| Calories | 176 kcal | 585 kcal |
| Protein | 7.3 g | 24.4 g |
| Carbs | 6.4 g | 21.3 g |
| Fat | 14.9 g | 49.7 g |
| Fibre | 2.5 g | 8.4 g |
Figures are from USDA FoodData Central, where it's listed as “Peanuts, roasted (Moongphali)”. Brands and portions vary, so treat them as a good estimate.
Are peanuts good for a gym diet?
It has some protein (4.2 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from fat (71%), then protein (15%) and carbs (14%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3.5 handfuls (about 600 calories). The same 25 g from soya chunks is about 170 calories.
Logging peanuts in GymSensei
Type or say “1 handful of peanuts” and it's logged with the numbers above, no searching through lists. It also understands “moongphali” and “groundnuts”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Peanut butter | 1 tbsp (16 g) | 94 | 4 g |
| Almonds | 10 almonds (12 g) | 69 | 2.5 g |
| Coconut water | 1 glass (240 g) | 46 | 1.7 g |
| Full cream milk | 1 glass (250 g) | 220 | 8 g |
| Oats | 1 cup (80 g) | 303 | 10.6 g |
Updated . General fitness and nutrition guidance, not medical advice.
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