How much protein is in 60 gm of roasted peanuts?

November 3, 2025 •

4 min read

Roasted peanuts are a popular and affordable source of plant-based protein, with approximately 15 to 16 grams of protein found in a 60-gram serving, though this can vary slightly depending on the brand and whether they are salted. This makes them an excellent addition to a balanced diet for boosting daily protein intake.

Quick Summary

Roasted peanuts offer a significant amount of plant-based protein in a small serving, along with healthy fats, fiber, and various vitamins and minerals. The protein content varies slightly based on preparation and brand. They can be a versatile part of a healthy diet, contributing to satiety and overall nutritional needs.

Key Points

Significant Protein Source: A 60-gram serving of roasted peanuts provides 15-16 grams of plant-based protein.
Rich Nutritional Profile: This portion also contains substantial amounts of heart-healthy fats, dietary fiber, and essential minerals like magnesium and phosphorus.
Mindful of Calories: Due to their high-fat content, 60g of roasted peanuts contain about 340-360 calories, so portion control is important for managing calorie intake.
Minimal Impact of Roasting: The roasting process does not significantly alter the protein content of peanuts compared to their raw form.
Dietary Versatility: Peanuts can be enjoyed as a snack, added to salads, or mixed into trail mixes to boost the protein and energy content of meals.
Supports Satiety: The combination of protein and fiber helps increase feelings of fullness, which can be beneficial for weight management.

Understanding the Protein in Roasted Peanuts

Peanuts, though botanically classified as legumes, are widely regarded and consumed as nuts. They are a powerhouse of nutrition, packed with healthy fats, fiber, and a substantial amount of protein. The exact protein content of roasted peanuts can vary, but most reliable sources indicate that 100 grams contain between 24 and 26 grams of protein. This means a 60-gram portion of roasted peanuts provides approximately 14.4 to 15.6 grams of high-quality plant protein. For example, one commercial product specifies 14.6 grams of protein in a 60g serving, while another indicates 15g. This makes them a very efficient and satisfying snack for anyone looking to increase their protein intake, especially those following a vegetarian or vegan diet.

Nutritional Profile of 60 Grams of Roasted Peanuts

Beyond protein, a 60-gram serving of roasted peanuts offers a robust nutritional profile. Here’s a typical breakdown:

Calories: Around 340–360 kcal, which is substantial for a snack and provides a great energy boost.
Fats: Approximately 30 grams, consisting predominantly of heart-healthy monounsaturated and polyunsaturated fats. These fats are crucial for brain function, cell growth, and overall health.
Fiber: Around 5-6 grams, which aids in digestion and contributes to a feeling of fullness.
Vitamins and Minerals: Peanuts are rich in niacin (Vitamin B3), Vitamin E, magnesium, phosphorus, and manganese. Niacin is essential for converting food into energy, while magnesium plays a vital role in muscle function and nerve health.

How Roasting Affects Peanut Nutrition

The roasting process has a minimal impact on the overall protein content of peanuts. Research indicates that the protein levels in roasted peanuts remain very similar to those in raw peanuts. However, the roasting process does slightly change the moisture content and can alter other nutrients, though the changes are not significant enough to impact the overall nutritional value substantially. It's worth noting that if the peanuts are roasted with oil, this will increase the fat and calorie count, so dry-roasted varieties are often a healthier choice. Salted peanuts will also have a higher sodium content, which is a key factor to consider for those monitoring their salt intake.

Comparison: 60g Roasted Peanuts vs. Other Protein Sources

To put the protein content of roasted peanuts into perspective, let's compare it to other common protein-rich snacks and foods. The table below provides a quick side-by-side comparison of the approximate protein content in 60-gram servings.


Food (60g serving)	Approx. Protein Content (g)	Key Nutritional Notes
Roasted Peanuts	15 - 16 g	Excellent source of healthy fats, fiber, and B-vitamins.
Almonds	12 - 13 g	Rich in Vitamin E, magnesium, and dietary fiber.
Cooked Lentils	5 - 6 g	Lower calorie density but good source of fiber and folate.
Hard-boiled Egg	~8 g (1.5 eggs)	Complete protein source, high in choline.
Whey Protein Shake	20+ g (varies)	Highest protein concentration, low in other macronutrients.
Cheddar Cheese	~15 g	Good source of calcium, but higher in saturated fat.

Incorporating Roasted Peanuts into Your Diet

Roasted peanuts are incredibly versatile and can be incorporated into your diet in numerous ways:

As a standalone snack: A small handful is a quick way to curb hunger and provide energy.
In salads and stir-fries: Add a satisfying crunch and nutty flavor.
As a topping: Sprinkle over oatmeal, yogurt, or soups.
In homemade trail mix: Combine with other nuts, seeds, and dried fruit for a custom energy-boosting mix.
As a butter substitute: Make your own peanut butter to control salt and sugar content.

Health Benefits and Considerations

The benefits of including peanuts in your diet extend beyond just their protein content. The combination of protein, fiber, and healthy fats helps with satiety, which can be beneficial for weight management. The antioxidants and vitamins present in peanuts also offer various health advantages, such as supporting heart health. However, it's essential to be mindful of portion sizes due to their high calorie density. Additionally, some individuals may have peanut allergies, which can be severe and life-threatening. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

Conclusion

So, how much protein is in 60 gm of roasted peanuts? It's a solid 15 to 16 grams, making them an excellent choice for a nutritious snack or meal addition. Their rich profile of protein, healthy fats, fiber, and micronutrients provides significant health benefits, from promoting satiety to supporting heart health. When choosing your peanuts, opt for dry-roasted and unsalted options to control your intake of added oils and sodium. Including a variety of protein sources in your diet is the best approach to ensuring a balanced and healthy nutritional intake, and peanuts certainly earn their place on that list.

Frequently Asked Questions

No, the protein content itself is not affected by adding salt. However, salted peanuts have a higher sodium content, which should be considered by those monitoring their salt intake.

The protein content remains nearly identical, with only marginal differences due to changes in moisture content during the roasting process.

Peanuts contain all 20 amino acids, but they have lower levels of the sulfur-containing amino acid methionine. However, this can be easily supplemented by combining them with other foods like whole grains throughout the day, making them a good protein source for vegetarians and vegans.

The number of peanuts will vary depending on their size, but a 60-gram portion is generally a generous handful or two. It is best to use a kitchen scale for an accurate measurement.

As a high-calorie and energy-dense food, excessive consumption can lead to weight gain. However, when eaten in moderation as part of a balanced diet, the healthy fats and protein promote satiety, which can help in weight management.

To maximize health benefits, opt for dry-roasted and unsalted peanuts. This helps avoid extra oil and sodium while retaining the core nutritional value. Incorporate them into various meals for added protein and healthy fats.

While peanuts are legumes, a peanut allergy does not necessarily mean an allergy to other legumes like beans or lentils. However, those with severe allergies should always consult a doctor or allergist for guidance on cross-reactivity with other foods.