Groundnut (peanut) feels like a small snack but behaves like a calorie-dense, filling food. Portioning is the difference between “smart snack” and “oops snack”.
In a nutshell: The values provided are approximate and can vary depending on the variety, roasting, and processing.
1) Groundnut / Peanut
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 567 kcal | 28% |
| Carbohydrates | 16.1 g | 6% |
| Fiber | 8.5 g | 30% |
| Sugars | 4.7 g | – |
| Protein | 25.8 g | 52% |
| Fat | 49.2 g | 63% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0 mg | 0% |
| Potassium | 705 mg | 15% |
| Calcium | 92 mg | 7% |
Pros
- High protein snack that helps you stay full longer.
- Good for snack boxes and travel when portioned.
- Works well in chutneys and toppings to make meals more satisfying.
Cons
- Salted peanuts can raise sodium quickly.
- Calorie-dense, overeating is common.
- Allergy risk for some people.
Right time to eat
- Mid-morning or evening snack in a measured portion.
- With breakfast bowls as a topping.
Health benefits
- Supports satiety due to protein + fat combination.
- Helps reduce cravings when used instead of ultra-processed snacks.
- Fiber supports digestion routines when portioned.
Best way to eat
- Prefer dry-roasted, unsalted or lightly salted.
- Pre-portion before eating to avoid mindless snacking.
- Pair with fruit or curd for a balanced snack.
*Percent Daily Values are based on a 2,000 calorie diet.
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