Peanuts are more than just a crunchy snack — they’re a powerhouse of nutrition. Loved by fitness enthusiasts, kids, and elders alike, peanuts are rich in protein, good fats, and essential nutrients that make them a great addition to a balanced diet. If you’re conscious about your daily intake or working towards specific health goals, understanding the nutritional value of peanuts per 100g can help you make better food choices.
As a trusted dietitian in Mumbai Borivali, Dt. Foram Modi explains how peanuts can benefit your health and when to include them in your daily meals.
✅ Nutritional Value of Peanuts per 100g (Raw)
Calories: Around 567 kcal – making peanuts an energy-dense food
Protein: Approx. 25 g – high-quality plant-based protein
Carbohydrates: Around 16 g – including 8 g of dietary fiber
Healthy Fats: Around 49 g – mostly monounsaturated and polyunsaturated fats
Fiber: 8 g – supports digestion and gut health
Iron: 4.6 mg – beneficial for hemoglobin and energy levels
Magnesium: 168 mg – crucial for muscle and nerve function
Potassium: 705 mg – supports blood pressure and heart health
Vitamin E: 8.3 mg – acts as a powerful antioxidant
Niacin (Vitamin B3): 12 mg – supports brain function and metabolism
Folate: 240 µg – important for cell growth and pregnancy nutrition
Phytosterols: Help reduce cholesterol levels naturally
???? Health Benefits of Peanuts
Including peanuts in moderation can support a variety of health goals. Here are some benefits explained by a qualified dietitian:
Great for weight management – Keeps you full longer due to protein + fiber combo
Supports heart health – Loaded with heart-healthy fats
Helps control blood sugar – Low glycemic load and good fat profile
Muscle-building support – Rich in protein and magnesium
Good for brain health – Niacin and Vitamin E support cognitive function
Natural energy booster – High in calories and nutrients, perfect for active lifestyles
⚠️ Peanuts: Things to Keep in Mind
While peanuts are nutritious, here are a few considerations:
Eat in moderation — 1 small handful (20-30g) is a good serving
Choose unsalted, roasted, or boiled versions over fried or sugar-coated
Those with nut allergies must avoid them completely
For weight loss, track your intake, as they’re calorie-dense
???? How to Include Peanuts in Your Diet
Add roasted peanuts to salads or poha
Mix into homemade chutneys or peanut butter spreads
Use as a pre- or post-workout snack
Blend into smoothies for added protein
Include in traditional dishes like sundal, sabzis, or laddoos
????⚕️ About Dt. Foram Modi – Dietitian in Mumbai Borivali
Dt. Foram Modi is one of the best dietitians in Mumbai, known for her practical and personalized approach to nutrition. As the founder of Makes You Eat, she has helped thousands of clients across Mumbai, Navi Mumbai, Borivali, Kandivali, and Malad transform their health through customized diet plans.
From being recognized as a clinical dietitian in Mumbai to offering expert guidance as a sports and child nutritionist, Dt. Foram stands out for blending medical knowledge with real-life eating habits.
Whether you're seeking the best dietician in Mumbai for weight loss or managing a medical condition like diabetes or kidney issues, her plans are result-oriented, sustainable, and Indian lifestyle-friendly.
⭐ Why Choose Dt. Foram Modi?
Recognized among the top dietitians in Mumbai for holistic and science-backed guidance
Expert in weight loss, PCOS, diabetes, and clinical nutrition
Known renal dietitian in Mumbai for kidney and dialysis-friendly diets
Highly rated sports nutritionist in Mumbai for athletes and gym-goers
Offers online consultations across Navi Mumbai, South Mumbai, and suburbs
Experience working with clients in Borivali, Kandivali, Malad, and beyond
Child-friendly nutrition plans by the best child nutritionist in Mumbai
Featured among the top 10 nutritionists in Mumbai for personalized care
Trusted by working professionals, moms, teens, and senior citizens alike
Founder of Makes You Eat – a brand that promotes real, balanced, and happy eating
???? Ready to Eat Better?
Looking for expert advice on how to include peanuts or other superfoods in your diet? Book your consultation with Dt. Foram Modi, the trusted dietitian in Mumbai Borivali, and take the first step toward a healthier lifestyle.