Peanuts Calories & Nutrition (मूंगफली)

Peanuts has 156 calories per 1 handful (520 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 6/10 Best time: Evening snack
156 kcal

Peanuts Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Peanuts broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 handful standard 30 g 156 kcal 7.1 g 5.2 g 11.9 g
2 handfuls 60 g 312 kcal 14.2 g 10.4 g 23.8 g
100 g 100 g 520 kcal 23.7 g 17.3 g 39.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Peanuts to your thali See the total calories of your whole meal.
Nutrition Facts — Peanuts (per 1 handful)
Nutrient Per serving Per 100 g % DV*
Calories 156 kcal 520 kcal 8%
Protein 7.1 g 23.7 g 14%
Carbohydrates 5.2 g 17.3 g 2%
Fat 11.9 g 39.7 g 18%
Fiber 3.1 g 10.3 g 12%
Sugar 1.3 g 4.3 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7.1 g · 18%
Carbs 5.2 g · 13%
Fat 11.9 g · 69%
Burn it off

Minutes of activity to burn 156 kcal (70 kg adult):

Brisk walking 33 min
Cycling 22 min
Running 17 min
Yoga 45 min

Is Peanuts good for weight loss?

Best kept occasional

Peanuts carries roughly 520 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 23.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10.3 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Peanuts good for muscle gain?

Strong protein source

Peanuts provides about 23.7 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 4.6 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Peanuts

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Peanuts

Groundnuts, India's most affordable source of plant protein and healthy fats.

Frequently asked questions about Peanuts

1 handful peanuts (30 g) contains approximately 156 calories, along with 7.1 g protein, 5.2 g carbohydrates and 11.9 g fat.

1 handful moongfali (30 g) mein lagbhag 156 calorie aur 7.1 g protein hota hai. Isme 5.2 g carbs aur 11.9 g fat bhi hota hai.

1 मुट्ठी मूंगफली (30 ग्राम) में लगभग 156 कैलोरी और 7.1 ग्राम प्रोटीन होता है। इसमें 5.2 ग्राम कार्बोहाइड्रेट और 11.9 ग्राम फैट भी होता है।

100 g of Peanuts contains about 520 calories, 23.7 g protein, 17.3 g carbs and 39.7 g fat.

2 handfuls works out to roughly 312 calories and 14.2 g of protein in total.

Best kept occasional. Peanuts carries roughly 520 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 23.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10.3 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Peanuts contains about 23.7 g of protein per 100 g, which is considered high for Indian foods.

Peanuts provides roughly 17.3 g of carbohydrates and 4.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Peanuts is best eaten at evening snack.

For a 70 kg adult, burning the roughly 156 calories in 1 handful peanuts takes brisk walking for about 33 minutes, or cycling for about 22 minutes, or running for about 17 minutes, or yoga for about 45 minutes.

Compare Peanuts with other foods

Peanuts vs Dates Peanuts vs Almonds Peanuts vs Dry Coconut Peanuts vs Pine Nuts Peanuts vs Supari

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Almonds (Badam)

73 kcal

Dry Coconut (Copra)

62 kcal

Pine Nuts (Chilgoza)

178 kcal

Supari (Areca Nut)

18 kcal

Cashews (Kaju)

87 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.