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raw green peanuts.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

green peanutsfresh peanuts

Recipes with raw green peanuts + Add to pantry

SERVING

CALORIES

315

PROTEIN

13.5g

CARBS

19g

FAT

23g

FIBER

6.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories315kcal—

Protein13.5g27%

Carbohydrates19g7%

Fiber6.5g23%

Sugar4.0g8%

Total fat23g29%

Saturated fat3.0g15%

Cholesterol0mg0%

Water50g—

MINERALS

Sodium18mg1%

Potassium330mg7%

Calcium30mg2%

Iron1.5mg8%

Magnesium180mg43%

Phosphorus380mg30%

Zinc2.8mg25%

Copper0.46mg51%

Manganese1.7mg73%

Selenium17.8µg32%

VITAMINS

Vitamin A0µg0%

Vitamin C0.50mg1%

Vitamin D0µg0%

Thiamin (B1)0.44mg37%

Riboflavin (B2)0.11mg8%

Niacin (B3)6.9mg43%

Vitamin B60.26mg15%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 oz28.4g

1 lb453.6g

1 piece0.8g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels.
✓A good source of plant-based protein, essential for building and repairing tissues.
✓Contains antioxidants like resveratrol and p-coumaric acid, which help combat oxidative stress.
✓High in essential nutrients including biotin, niacin, folate, and manganese.

COOKING TIPS

In the kitchen.

1The most common preparation is boiling. Simmer green peanuts in heavily salted water for 2-4 hours, or until the shells are soft and the kernels are tender.
2Green peanuts can be roasted, but they will have a different, more vegetal flavor and softer texture compared to roasted dry peanuts.
3Shelled green peanuts can be added to stews, curries, and stir-fries, where they will cook to a soft, bean-like consistency.
4Do not eat large quantities of green peanuts raw, as they can be difficult to digest and may contain aflatoxins before cooking.

STORAGE

Keep it fresh.

Due to their high moisture content, refrigerate raw green peanuts in a breathable bag immediately and use within 7-10 days.
For long-term storage, freeze them raw (in-shell or shelled) in an airtight container or freezer bag for up to one year.

FAQ

Frequently asked questions.

Are raw green peanuts healthy?

Yes, raw green peanuts are highly nutritious, containing heart-healthy monounsaturated fats and antioxidants like resveratrol. They are also rich in essential nutrients such as biotin, folate, and manganese, which support metabolic health and reduce oxidative stress.

How much protein and calories are in raw green peanuts?

A 100g serving of raw green peanuts provides approximately 315 calories and 13.5g of protein. They also contain about 19g of carbohydrates and 23g of fat, making them a dense source of energy and plant-based protein.

Can you eat raw green peanuts without cooking them?

While technically edible, it is generally recommended to cook green peanuts, usually by boiling. Raw peanuts can carry soil-borne bacteria or fungal toxins like aflatoxin, and boiling them significantly improves their safety, digestibility, and flavor.

Are raw green peanuts keto-friendly?

Raw green peanuts are moderately high in carbohydrates, with 19g per 100g serving. While they contain healthy fats and protein, those on a strict ketogenic diet should consume them in moderation to stay within their daily carb limits.

How do you cook raw green peanuts?

The most popular method is boiling them in heavily salted water for 2 to 4 hours until the nut inside the shell is soft and tender. Because of their high moisture content, they are better suited for boiling than roasting.

How should I store raw green peanuts and how long do they last?

Green peanuts are freshly harvested and highly perishable due to their moisture content. They should be kept in the refrigerator and used within 5 to 7 days, or they can be frozen for several months to maintain freshness.

Are raw green peanuts vegan and gluten-free?

Yes, raw green peanuts are naturally vegan and gluten-free. They are an excellent whole-food protein source for individuals following plant-based or gluten-restricted diets.

What is the difference between green peanuts and regular raw peanuts?

Green peanuts are freshly pulled from the ground and have not been dried, containing about 35-50% moisture. Regular 'raw' peanuts have been air-dried to reduce moisture to around 10%, making them shelf-stable and suitable for roasting.

How can I tell if raw green peanuts are fresh?

Fresh green peanuts should feel firm, heavy for their size, and slightly damp. Avoid peanuts that have visible mold on the shells, a sour or fermented smell, or shells that feel brittle and dry.

Are raw green peanuts good for weight loss?

In moderation, they can support weight loss because their high protein and fiber content helps promote a feeling of fullness. However, they are calorie-dense, so it is important to monitor portion sizes.

RECIPES