Peanuts, Kernel unsalted
Introduction
Peanuts (unsalted) are the edible seeds of the peanut plant (Arachis hypogaea), a legume rather than a true nut, typically harvested from pods that develop underground; they can be eaten raw, roasted, boiled, or used in a variety of cooked dishes, though many people prefer them roasted for flavour and digestibility.
Unsalted peanuts are usually pale beige to light brown on the inner kernel with a thin reddish-brown skin that can be removed; the colour comes from natural pigments in the seed coat and from Maillard browning when roasted. Stand‑out features include their firm, slightly crumbly texture and rich, creamy flavour profile with a high oil content.
Nutritionally, unsalted peanuts are a calorie‑dense source of macronutrients—primarily unsaturated fats (monounsaturated and polyunsaturated fats), and a good amount of plant protein and carbohydrates (including fibre)—and provide micronutrients such as vitamin E, B‑group vitamins (notably niacin and folate), magnesium, phosphorus, potassium, zinc, iron and small amounts of calcium. They are also a source of antioxidant compounds, including resveratrol and flavonoids.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.