A Nutrition Diet Deep Dive: How Many Grams of Protein Does a Handful of Peanuts Have?

November 4, 2025 •

3 min read

According to the United States Department of Agriculture, a standard one-ounce serving of peanuts is considered a good source of protein. A single, modestly sized handful of these legumes, roughly equivalent to this portion, can pack a significant protein punch, making them a nutritious and satisfying addition to any nutrition diet.

Quick Summary

A standard one-ounce serving of peanuts, or approximately a handful, contains about 7 to 8 grams of protein. As a dense source of plant-based protein, healthy fats, and fiber, they offer several benefits for energy, heart health, and satiety when consumed in moderation.

Key Points

A standard serving is 1 ounce: A handful of peanuts is roughly equal to a one-ounce (28-30g) serving.
Handful delivers 7-8g protein: A one-ounce serving of peanuts provides approximately 7 to 8 grams of plant-based protein.
Rich in healthy fats and fiber: Peanuts contain heart-healthy monounsaturated and polyunsaturated fats, as well as dietary fiber that aids in digestion and satiety.
Highest protein of common nuts: Though technically a legume, peanuts have a higher protein content per ounce compared to most other nuts, including almonds and walnuts.
Supports weight and heart health: Their high protein and fiber content can promote fullness, aid in weight management, and help lower bad cholesterol.
Choose wisely for minimal additives: For the healthiest option, select raw, unsalted, or dry-roasted peanuts to avoid excess sodium and sugar.

Demystifying the Handful: Defining a Serving Size

When we talk about a "handful" of anything, the measurement can be subjective. For clarity and nutritional accuracy, it's best to define this portion. A standard serving size for peanuts, according to sources like the Peanut Institute and USDA, is one ounce, which is approximately 28 to 30 grams. Depending on the size of your hand, this will likely correlate to a small-to-medium-sized handful of shelled peanuts. Opting for unshelled varieties can be a good way to slow down consumption, allowing your body time to register fullness and aiding in better portion control.

For a more precise measurement, a kitchen scale is ideal, but the one-ounce metric is a widely accepted and practical benchmark for daily consumption. Sticking to this serving size helps you reap the benefits of peanuts without over-consuming calories due to their energy-dense nature.

Unpacking the Protein: The Raw Nutritional Profile

For a standard one-ounce (28g) serving of raw peanuts, you can expect to find around 7.3 grams of high-quality, plant-based protein. The exact amount can vary slightly depending on factors like the type of peanut and preparation method. For example, dry-roasted peanuts may contain up to 8 grams of protein per ounce. Beyond protein, peanuts are a nutritional powerhouse, offering a wide array of other important nutrients.

Here is a breakdown of what an ounce of raw peanuts typically contains:

Calories: 161 kcal
Total Fat: 14g (predominantly heart-healthy unsaturated fats)
Carbohydrates: 4.6g
Dietary Fiber: 2.4g
Vitamins and Minerals: Excellent sources of niacin (B3), folate (B9), magnesium, copper, and manganese.

Protein Content Compared: Peanuts vs. Other Common Nuts

Peanuts consistently rank among the highest for protein content compared to other commonly consumed nuts, though they are technically legumes. This makes them an exceptionally cost-effective and accessible protein source for many diets. Here is a comparison of the protein content per one-ounce serving of several popular options:


Nut / Legume	Protein (per 1 oz / 28g)	Fat (per 1 oz / 28g)	Key Advantage
Peanuts	~7-8g	~14g	Highest protein among commonly consumed nuts; rich in B vitamins.
Almonds	~6g	~15g	Excellent source of vitamin E and fiber.
Pistachios	~6g	~13g	High in potassium and vitamin B6.
Walnuts	~4g	~18.5g	Richest nut source of omega-3 fatty acids (ALA).

Health Benefits of Incorporating Peanuts into Your Diet

The protein and other nutrients in peanuts contribute to a host of health benefits beyond simply satisfying hunger. When included as part of a balanced diet, they can support overall wellness.

Heart Health: The monounsaturated and polyunsaturated fats found in peanuts can help improve cholesterol levels, thereby lowering the risk of heart disease and stroke.
Blood Sugar Management: Peanuts are low on the glycemic index, meaning they help keep blood sugar levels stable, which is particularly beneficial for people with or at risk for type 2 diabetes.
Antioxidant Power: Peanuts contain powerful antioxidants like resveratrol and p-coumaric acid, which protect cells from damage and reduce inflammation.
Gallstone Prevention: Studies suggest that regular peanut consumption can reduce the risk of developing gallstones in both men and women.

Smart Ways to Enjoy Peanuts and Maximize Your Protein Intake

To get the most out of your peanut consumption, consider these tips:

Choose Wisely: Opt for raw, dry-roasted, or natural peanut butter varieties to avoid added sugars, salts, and unhealthy oils.
Snack Smart: Measure out a handful of peanuts for a mid-afternoon snack to curb hunger between meals and prevent overeating.
Enhance Your Meals: Sprinkle chopped peanuts over salads, stir-fries, or oatmeal for added protein and crunch. Add a spoonful of natural peanut butter to smoothies or spread it on whole-grain toast.
Homemade Creations: Make your own trail mix with peanuts, dried fruit, and other seeds to control ingredients and portion sizes.

Conclusion: Peanuts as a Protein Staple

When evaluating a handful of peanuts as part of a nutritional plan, it’s clear they offer more than just a tasty crunch. With approximately 7 to 8 grams of high-quality protein per ounce, along with healthy fats and fiber, they are a powerful, budget-friendly ally for maintaining energy levels, managing weight, and promoting heart health. By being mindful of portion sizes and choosing minimally processed options, you can effectively integrate this versatile legume into your diet and reap its many benefits.

Visit The Peanut Institute for more insights into peanut nutrition and health benefits.

Frequently Asked Questions

A standard one-ounce serving of peanuts contains approximately 7 to 8 grams of protein, making it an excellent plant-based source of this essential macronutrient.

Peanuts are botanically classified as legumes, belonging to the same family as beans and lentils. However, they are nutritionally similar to tree nuts and are used culinarily in the same way, which is why they are often grouped together.

Yes, when consumed in moderation, peanuts can support weight management. Their high protein, fiber, and fat content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day.

In addition to protein, a handful of peanuts provides healthy fats, fiber, B vitamins (like niacin and folate), vitamin E, and minerals such as magnesium, manganese, and copper.

The difference is minimal. The protein content remains largely consistent whether peanuts are raw or roasted, with a one-ounce serving of either providing around 7 to 8 grams of protein.

A one-ounce serving of raw peanuts contains about 161 calories, while a serving of dry-roasted peanuts has around 166 calories. Due to their calorie density, portion control is important.

Yes. The healthy monounsaturated and polyunsaturated fats in peanuts can help lower cholesterol levels and reduce inflammation, which are both factors that contribute to a lower risk of heart disease.