Peanut - How Many Calories?

Raw Peanuts: The Edible Portion

How many calories are in a handful?

A weighed 30 g portion of raw peanut kernels supplies 170 kcal, 7.74 g protein and 2.55 g fibre. At 15 g, the energy is 85 kcal. Hand size and kernel size vary, so a weighed amount is more useful than a universal “handful”.

Remove the hard outer shells before weighing. A 30 g pile of shell-on peanuts is not 30 g of edible kernels. Counting individual peanuts also needs a measured weight rather than a fixed assumption.

Raw peanuts, roasted peanuts and butter

This entry describes raw peanuts, not pistachios. Roasting changes moisture, oil roasting can add oil, and salted varieties have a different sodium contribution. The raw-kernel figures do not describe a coated snack.

The 30 g serving contains about 14.77 g fat. Added to yogurt or oats, that small topping contributes to the whole bowl. If you use peanut butter instead, check whether the jar contains just peanuts or also sugar, salt or oil. Grinding is only one part of the difference between products.

Source and allergy

USDA SR28 provides the generic raw-peanut reference. It reports 4.72 g total sugars and 6.279 g saturated fat per 100 g; these are not quantities of added sugar or oil. Peanuts are an allergen. Peanut allergy and allergy to other nuts should not be treated as interchangeable.