How Many Calories Do 10 Peanuts Have? A Guide to Snacking Smarter

According to nutritional data, ten dry-roasted, unsalted peanuts contain approximately 59 calories, primarily from healthy fats and protein. Understanding how many calories do 10 peanuts have is key for mindful eaters who want to maintain proper portion sizes for effective weight management and overall health.

Quick Summary

Ten dry-roasted peanuts contain about 59 calories, along with healthy fats, protein, and other nutrients. Calorie content can vary based on preparation, but they are a nutrient-dense and satisfying snack. Portion control is essential due to their high energy density.

Key Points

• Calorie Count: Ten dry-roasted, unsalted peanuts contain approximately 59 calories, mainly from fat and protein.

• Nutrient-Dense Snack: Peanuts are rich in protein, healthy fats, fiber, and essential vitamins and minerals, offering more than just energy.

• Preparation Matters: Opt for dry-roasted and unsalted peanuts to avoid extra calories and sodium from oil and added salt.

• Benefits for Heart Health: The monounsaturated fats in peanuts can help lower LDL ('bad') cholesterol, supporting cardiovascular health.

• Effective for Weight Management: Despite being calorie-dense, the high protein and fiber content of peanuts promotes satiety, helping to manage appetite.

• Excellent Source of Protein: As a plant-based food, peanuts offer a good source of protein for vegetarians and anyone seeking to boost their protein intake.

The Calorie Breakdown of 10 Peanuts

For most people counting calories, the exact number in a small serving of peanuts can be surprising. A small, dry-roasted, and unsalted peanut weighs about 1 gram, making 10 peanuts approximately 10 grams. This serving size clocks in at around 59 calories. The majority of these calories come from their fat content, followed by protein, and a small amount of carbohydrates.

Macronutrients in 10 Peanuts

Based on data for dry-roasted, unsalted peanuts, here is an approximate breakdown for a 10-peanut serving:

• Fat: 5 grams (approx. 45 calories)
• Protein: 2 grams (approx. 8 calories)
• Carbohydrates: 2 grams (approx. 6 calories)

It's important to remember that these numbers are estimates. The actual size and weight of individual peanuts can vary, slightly altering the final calorie count. However, the 59-calorie figure is a reliable guideline for those tracking their intake.

How Preparation Affects Calorie Content

The preparation method of peanuts significantly impacts their final calorie count and nutritional profile. It's not just about the nuts themselves, but what's added to them.

Raw vs. Roasted Peanuts

Raw peanuts are a purer form, containing all their natural nutrients without alteration. Dry roasting, which involves no oil, brings out a different flavor and slightly reduces moisture, concentrating the nutrient density, though the calorie change is minimal. Oil-roasted peanuts, on the other hand, absorb a small amount of added oil, which increases the total fat and calorie count. Always check the nutrition label for the most accurate information on a specific product.

The Impact of Added Salt and Oil

When buying packaged peanuts, be mindful of added ingredients. Salted versions contain extra sodium, and oil-roasted peanuts can have a higher fat content than their dry-roasted counterparts. This can push the calorie count higher for the same number of peanuts. Opting for unsalted and dry-roasted peanuts is the healthiest choice for a snack.

Nutritional Profile Beyond Calories

Peanuts are more than just a calorie source; they are a nutrient-dense food packed with health benefits. A handful of peanuts provides a good source of vitamins and minerals essential for various bodily functions.

Key Nutrients in Peanuts

• Protein: A solid plant-based protein source that contributes to muscle repair and satiety.
• Healthy Fats: Rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Fiber: Supports digestive health and helps you feel full for longer, aiding in weight management.
• Vitamins: A good source of B vitamins, including niacin (B3) and folate (B9), which are crucial for energy and cell growth.
• Minerals: Contains important minerals like magnesium, copper, and manganese.
• Antioxidants: Rich in antioxidants, such as resveratrol, which helps protect cells from damage.

Peanuts vs. Other Popular Nuts: A Calorie Comparison

While peanuts are often grouped with tree nuts, their calorie content can be compared to see how they stack up. This table shows the approximate calories per 1-ounce (28g) serving for different types of shelled nuts, with 10 peanuts added for context.

Nut Type	Calories per 1 oz (approx. 28g)	Calories per Serving (approx.)
Peanuts (dry-roasted)	~160 kcal	~59 kcal (for 10 peanuts)
Almonds	~164 kcal	~82 kcal (for 14 almonds)
Walnuts	~185 kcal	~66 kcal (for 4 walnut halves)
Cashews	~155 kcal	~41 kcal (for 5 cashews)
Pistachios	~159 kcal	~32 kcal (for 10 pistachios)

Note: Serving sizes and calorie counts per nut vary widely, especially for irregularly sized nuts like walnuts. Reference: Comparing the Calories of Your Favorite Nuts - amotrio

The Health Benefits of Mindful Peanut Consumption

Integrating peanuts into a balanced diet offers numerous health advantages. Beyond the initial calorie count, the nutritional value they provide makes them a worthwhile snack, especially when consumed mindfully.

• Heart Health: The high content of monounsaturated fats helps lower LDL ('bad') cholesterol levels, supporting cardiovascular health. The amino acid arginine in peanuts also helps improve blood vessel function.
• Weight Management: Their combination of protein, fiber, and healthy fats promotes a feeling of fullness, which can help control appetite and prevent overeating.
• Blood Sugar Control: Peanuts have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels, making them a suitable snack for people with diabetes or those looking to manage blood sugar.
• Disease Prevention: The antioxidants and plant compounds in peanuts may help reduce the risk of certain chronic diseases, including some types of cancer and inflammation.

Conclusion: Balancing Calories and Nutrition

In summary, while how many calories do 10 peanuts have is a simple question with a specific answer—around 59 calories for dry-roasted—the broader nutritional picture is what truly matters. Ten peanuts represent a small, satisfying, and nutrient-rich snack that can support a healthy lifestyle. Given their high energy density, the key is portion control. By opting for unsalted, dry-roasted peanuts and sticking to a modest serving, you can enjoy all the health benefits they offer without derailing your dietary goals. Paying attention to the quality of your snacks ensures that every bite contributes positively to your well-being.

Frequently Asked Questions

Question: Is a handful of peanuts a healthy serving size? Answer: A standard serving is typically defined as one ounce, which is about 28 shelled peanuts, or a small handful. This serving provides approximately 160-180 calories, along with significant protein and healthy fats.

Question: Are peanuts a good source of protein for vegetarians? Answer: Yes, peanuts are an excellent and affordable source of plant-based protein, providing around 7 grams per one-ounce serving, which is great for vegetarians and vegans.

Question: Can peanuts help with weight loss despite being high in calories? Answer: Yes, studies suggest that peanuts can aid in weight management due to their high satiety value from protein and fiber, which helps reduce overall food intake and control appetite.

Question: Is there a significant calorie difference between raw and roasted peanuts? Answer: The calorie difference between raw and dry-roasted peanuts is minimal, as dry roasting primarily removes moisture. However, oil-roasted peanuts will have a higher calorie and fat count due to the added oil.

Question: What are the main nutritional benefits of peanuts? Answer: Peanuts are rich in monounsaturated fats for heart health, protein for muscle repair, fiber for digestion, and vitamins and minerals like B vitamins, magnesium, and copper.

Question: How does adding salt affect the healthiness of peanuts? Answer: Added salt increases the sodium content, which can be a concern for blood pressure and overall cardiovascular health. It is recommended to choose unsalted or lightly salted options.

Question: Are peanuts a nut or a legume? Answer: While botanically classified as a legume because they grow underground, peanuts have a similar nutrient profile to tree nuts and are often used culinarily in the same way.

Question: Do peanuts contain unhealthy fats? Answer: The majority of fats in peanuts are heart-healthy monounsaturated and polyunsaturated fats. They contain only a small amount of saturated fat and no cholesterol.

Question: Do peanuts help lower cholesterol? Answer: Yes, peanuts contain monounsaturated fats and plant sterols that can help reduce LDL ('bad') cholesterol levels. Eating them in moderation as part of a healthy diet is beneficial for managing cholesterol.

Citations

• **** 10 Peanut Of Peanuts Nutrition Facts - Eat This Much. (n.d.). https://www.eatthismuch.com/calories/peanuts-3730?a=0.0684931506849315%3A3
• **** Peanuts in Shell (Shell Not Eaten) - Nutrition Facts - fatsecret. (n.d.). https://www.fatsecret.com.au/calories-nutrition/generic/peanuts-in-shell-(shell-not-eaten)?portionid=12626&portionamount=10.000&frc=True
• **** Nutrition Facts and Health Benefits of Peanuts - WebMD. (2025, January 10). https://www.webmd.com/diet/health-benefits-peanuts
• **** Peanut Nutritional Breakdown: Calories, Macros, & More - The Peanut Institute. (n.d.). https://peanut-institute.com/about-peanuts/nutritional-breakdown/
• **** Peanut Nutrition Facts - Virginia Diner. (n.d.). https://www.vadiner.com/peanut-nutrition
• **** Comparing the Calories of Your Favorite Nuts - amotrio. (2024, May 29). https://amotrio.com/blogs/amotrio-chocopedia/comparing-calories
• **** Are peanuts good or bad for cholesterol? - Medical News Today. (2022, November 24). https://www.medicalnewstoday.com/articles/are-peanuts-good-for-cholesterol

Frequently Asked Questions

Are 10 peanuts a good snack for weight loss?

Yes, 10 peanuts can be a good snack for weight loss when consumed as part of a calorie-controlled diet. Their protein and fiber content helps increase feelings of fullness, which can reduce overall calorie intake throughout the day.

How many calories are in 10 salted peanuts?

The calorie count for 10 salted peanuts is very similar to unsalted, around 59 calories, but the sodium content is higher. For heart health, unsalted options are generally recommended.

What is the calorie difference between in-shell and shelled peanuts?

The calorie count refers to the edible portion. Ten peanuts in the shell contain around 108 calories, but after shelling, the edible nuts inside yield a similar calorie count to 10 shelled peanuts, which is about 59 calories.

Do peanuts have more calories than other nuts?

Compared to some tree nuts, peanuts can be slightly lower in calories per ounce. For example, walnuts and macadamia nuts are more calorie-dense, while almonds and pistachios are comparable in calorie count per serving.

What happens if you eat more than 10 peanuts?

While peanuts are healthy, they are calorie-dense. Consuming more than 10 peanuts, especially in larger quantities, can easily add up calories, potentially leading to weight gain if not accounted for in your daily intake.

Are the fats in peanuts healthy?

Yes, the fats in peanuts are predominantly monounsaturated and polyunsaturated fats, which are considered 'good' fats. They can help lower bad cholesterol and support heart health when consumed in moderation.

Are peanuts a low-carb food?

Yes, peanuts are relatively low in carbohydrates and have a low glycemic index, meaning they do not cause a rapid spike in blood sugar. This makes them a suitable snack for those watching their carb intake.

Why are peanuts considered legumes and not nuts?

Peanuts are botanically legumes because they grow in pods underground, similar to peas and beans. However, their nutritional profile and culinary use are very similar to tree nuts, which is why they are often grouped together.