Peanuts Protein per 100g: Roasted vs Raw Compared

Peanuts are one of the most affordable protein-and-fat sources available in India, and the difference between raw and roasted is smaller than you might expect.

Peanuts Nutrition (Per 100g)

Type	Protein	Calories	Fat
Raw peanuts	~25-26g	~567 kcal	~49g
Dry-roasted peanuts	~25g	~585-600 kcal	~50g

Why Roasting Barely Changes the Macros

Dry roasting removes a small amount of moisture and slightly concentrates calories, but the protein, fat, and carbohydrate content stay nearly identical between raw and dry-roasted peanuts. The bigger variable is whether they're roasted with added oil (which increases fat and calories further) or salted heavily (which doesn't change macros but increases sodium).

Peanuts Are Calorie-Dense — Portion Matters More Than Type

At roughly 570-600 calories per 100g, peanuts are easy to over-eat given how palatable they are. A reasonable snacking portion is closer to 20-30g (roughly a small handful), which provides about 5-7.5g of protein for 115-180 calories — useful, but not something to eat freely without tracking.

Peanuts vs Other Nuts for Protein-per-Rupee

Peanuts are typically far cheaper than almonds, cashews, or walnuts while offering a broadly comparable protein content per 100g — making them one of the best value nut-based protein and fat sources available in an Indian kitchen.

The Bottom Line

Raw and roasted peanuts are nutritionally very similar — the real considerations are portion size (given how calorie-dense they are) and whether extra oil or salt has been added during preparation.

Log your peanut portions precisely in Calibrate — it's easy to underestimate how many calories a "handful" actually adds up to.