Shelled Peanuts: Nutrition Facts

Peanuts are a healthy snack because they provide unsaturated fats, omega-3 fatty acids, L-arginine, fiber, vitamin E and plant sterols, which are good for your heart, according to But 80 percent of a nut is comprised of fat, so eat them in moderation.

A bowl of shelled peanuts on a table top. Credit: bhofack2/iStock/Getty Images

Calories, Fat and Sugar

A serving of shelled peanuts is 1/2 cup. Each serving contains 166 calories, 14 g of fat and no sugar. Salt-free peanuts contain 1 g of sugar.

Carbohydrates and Protein

One serving of shelled peanuts provides 6 g of carbohydrates and also provides 7 g of protein.

Vitamins and Minerals

Salted shelled peanuts contain 230 mg of sodium, 187 mg of potassium, but they do not provide vitamin A, vitamin C, calcium or iron. Unsalted shelled peanuts contain no sodium, calcium or iron, but they do provide 180 mg of potassium. Both salted and unsalted shelled peanuts provide 2 g of dietary fiber.

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