Peanut
Values per 100 g — CIQUAL data (ANSES). Fibre: 8 g.
Photo: Pexels
A protein-rich nut
The peanut (actually a legume) is a fairly protein-rich nut: 26 g per 100 g, with 50 g of fat and fibre (621 kcal). Like other nuts, it is energy-dense and provides healthy fats, to be dosed.
It is the raw material for peanut butter, with the same profile: lots of calories and fat, a good protein contribution for a plant food.
The portion
A handful (~30 g) provides ~185 kcal. Plain or dry-roasted rather than salted/flavoured, they make a handy snack when bulking; when cutting, measure the portion as it is easy to eat a lot.
How to use them
As a standalone snack, in a trail mix, or as peanut butter on bread or a porridge. Choose the least processed versions (with no added oil or sugar).
A legume disguised as a nut
Botanically, the peanut is not a tree nut but a legume, like the pea or lentil — it grows underground. Nutritionally it behaves like a nut (fat-rich), but with a bit more protein than most tree nuts: hence its value as a snack.
Important point: it is one of the major allergens. If you are allergic to peanuts, avoid them entirely (peanuts and peanut butter) and swap in almond or hazelnut butter.
What to pair it with
Peanuts (or peanut butter) as a snack or on a porridge.
Key takeaways
- 26 g protein but 50 g fat per 100 g: dense and caloric.
- A handful (~30 g) = ~185 kcal: measure the portion.
- Plain/dry-roasted rather than salted.
- Same profile as peanut butter.
Frequently asked questions
Are peanuts good for muscle building?
Yes, in a measured portion: they provide protein and healthy fats, but are very caloric. A handful as a snack is ideal, especially when bulking.
Salted or plain peanuts?
Prefer plain or dry-roasted: salted versions add sodium, sometimes oil and flavourings. The simplest is the healthiest.
Is the peanut a nut or a legume?
Botanically, it is a legume (it grows underground), not a tree nut. But nutritionally it behaves like a nut: fat-rich and caloric, with a bit more protein than most nuts.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.