Are peanuts good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	520 kcal
Protein	23.6 g
Carbohydrate	17.3 g
Fibre	10.4 g
Sugars	4.4 g
Fat	39.6 g
Magnesium	197 mg
Folate	90.9 µg
Zinc	3.2 mg

Where its calories come from

Protein 18%
Carbohydrate 13%
Fat 69%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of peanuts?

About 78 kcal for a small handful (15 g), and about 156 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (15 g) fills.

8%Magnesium
29.6 mg

8%Protein
3.5 g

6%Folate
13.6 µg

4%Zinc
0.5 mg

3%Potassium
102 mg

2%Iron
0.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H012. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are peanuts good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 78 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 78 kcal, so keep it to that.

Diabetes

Good choice

Only 2.6 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 78 kcal, so keep it to that.

DiabetesGood choiceOnly 2.6 g of carbohydrate in a 15 g serving.

MenopauseFine as part of a meal3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Badam; Bengali: China badam; Gujarati: Singdana; Hindi: Moog phali; Kannada: Kadale kayi; Kashmiri: Moong phalli; Malayalam: Nilakkadalai; Marathi: Bhui mug; Odia: China badam; Punjabi: Moog phali; Tamil: Verkadalai; Telugu: Verusenaga; Urdu: Moog phali.

Mustard seeds (Rai)Gingelly seeds (Til)Pistachio nuts Chia seeds Cashew nut (Kaju)Sunflower seeds (Surya mukhi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index