Food · nut & seed
Peanuts, roasted (unsalted)
One serving of Peanuts, roasted (unsalted) — 1 handful (30 g) — comes to 156 kcal, 7.1 g protein, 5.2 g carbs and 11.9 g fat. Scaled to 100 g it works out to 520 kcal and 23.7 g protein, which makes it dense in protein for a nut & seed item. That single serving is about 10.4% of a 1,500 kcal day and 7.8% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Peanuts, roasted (unsalted) takes roughly 3,900 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹4 a serving it costs about ₹11.3 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It's typically eaten at the evening snack slot. It's one of the cheaper ways to hit a protein target and commonly eaten on fasting days (Navratri/Ekadashi-style).
If you want variety without changing the macros much, the closest swaps in the nut & seed category are Almonds, Cashew nuts, Chia seeds, Coconut chutney — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 handful (30 g)) | 156 | 7.1 | 5.2 | 11.9 |
| 2 servings | 312 | 14.2 | 10.4 | 23.8 |
| Per 100 g | 520 | 23.7 | 17.3 | 39.7 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 10.4% | ₹11.3 |
| 2,000 kcal | 7.8% |
Swap it for
Questions people ask
- How many calories are in Peanuts, roasted (unsalted)?
- One serving (1 handful (30 g)) has 156 kcal, 7.1 g protein, 5.2 g carbs and 11.9 g fat. Per 100 g that's 520 kcal and 23.7 g protein.
- Is Peanuts, roasted (unsalted) good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Peanuts, roasted (unsalted) is about 10.4% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Peanuts, roasted (unsalted)?
- Roughly 3,900 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.