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Nuts Seeds10 recipes

raw peanuts.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

groundnutsearthnutsमूंगफली (Moongphali)peanutsmoongphali

Recipes with raw peanuts + Add to pantry

SERVING

CALORIES

567

PROTEIN

25.8g

CARBS

16.1g

FAT

49.2g

FIBER

8.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories567kcal—

Protein25.8g52%

Carbohydrates16.1g6%

Fiber8.5g30%

Sugar4.7g9%

Total fat49.2g63%

Saturated fat6.3g31%

Trans fat0g—

Cholesterol0mg0%

Water4.3g—

MINERALS

Sodium18mg1%

Potassium705mg15%

Calcium92mg7%

Iron4.6mg25%

Magnesium47.6mg11%

Phosphorus107mg9%

Zinc0.93mg8%

Copper0.32mg36%

Manganese0.55mg24%

Selenium2.0µg4%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E2.4mg16%

Vitamin K1.0µg1%

Thiamin (B1)0.18mg15%

Riboflavin (B2)0.04mg3%

Niacin (B3)3.4mg21%

Pantothenic acid (B5)0.50mg10%

Vitamin B60.10mg6%

Folate (B9)68µg17%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon9g

1 teaspoon3g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter600g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated and polyunsaturated fats, which help lower bad cholesterol levels.
✓Excellent source of plant-based protein, crucial for building and repairing tissues.
✓Contains beneficial antioxidants like resveratrol and p-coumaric acid, which help protect cells from damage.
✓High in essential nutrients such as biotin, niacin, magnesium, and manganese, supporting energy metabolism and overall health.

COOKING TIPS

In the kitchen.

1To roast, spread raw peanuts in a single layer on a baking sheet and bake at 350°F (175°C) for 15-20 minutes, stirring occasionally, until golden and aromatic.
2For boiled peanuts, simmer raw green peanuts in heavily salted water for several hours until tender.
3Grind raw peanuts in a high-powered food processor to create fresh, homemade peanut butter. Add salt or sweetener to taste.
4Soak raw peanuts in water for a few hours before adding to stews or curries to soften them and reduce cooking time.

STORAGE

Keep it fresh.

Store raw shelled peanuts in an airtight container in a cool, dark place like a pantry for up to 3 months.
For long-term storage (up to one year), keep them in the refrigerator or freezer to prevent their natural oils from becoming rancid.

FAQ

Frequently asked questions.

Are raw peanuts healthy?

Yes, raw peanuts are highly nutritious, providing heart-healthy monounsaturated and polyunsaturated fats that help lower bad cholesterol. They are also rich in antioxidants like resveratrol and essential minerals like magnesium and manganese, which support energy metabolism.

How much protein is in raw peanuts?

Raw peanuts are an excellent plant-based protein source, containing approximately 25.8g of protein per 100g. This high protein content makes them beneficial for muscle repair and maintaining satiety throughout the day.

Are raw peanuts keto-friendly?

Raw peanuts can be keto-friendly when consumed in moderation. While they contain 16.1g of carbs per 100g, their high fat content (49.2g) and fiber make them suitable for low-carb diets as long as portion sizes are monitored.

Can you eat raw peanuts without cooking them?

While raw peanuts are edible, they are often roasted or boiled to improve flavor and safety. Raw peanuts can occasionally contain aflatoxins (a mold) or anti-nutrients like phytic acid, both of which are significantly reduced through the cooking process.

Are raw peanuts vegan and gluten-free?

Yes, raw peanuts are naturally vegan and gluten-free. As a legume, they are a safe and nutrient-dense option for individuals with celiac disease or those following a strictly plant-based diet.

How do you roast raw peanuts at home?

To roast raw peanuts, spread them in a single layer on a baking sheet and bake at 350°F (175°C). Roast shelled peanuts for 15-20 minutes or peanuts in the shell for 20-25 minutes, tossing occasionally until they are golden and fragrant.

Are raw peanuts good for weight loss?

Despite being calorie-dense at 567 calories per 100g, raw peanuts can aid weight loss by promoting fullness. Their combination of protein, fiber, and healthy fats helps regulate appetite, provided they are eaten in controlled portions.

How should I store raw peanuts to keep them fresh?

Raw peanuts should be stored in an airtight container in a cool, dry place to prevent the oils from turning rancid. For extended freshness, they can be refrigerated for up to 6 months or frozen for up to a year.

What do raw peanuts taste like?

Raw peanuts have a very different flavor profile than roasted ones; they taste mild, earthy, and slightly sweet, similar to a raw pea or bean. They lack the intense 'nutty' aroma and crunchy texture that develops during the roasting process.

Do raw peanuts contain antioxidants?

Yes, raw peanuts are rich in antioxidants, especially in their thin, papery skins. They contain resveratrol, the same compound found in red wine, and p-coumaric acid, which help protect the body's cells from oxidative damage.

RECIPES