Are Peanuts a Good Source Of Fiber? (Explained)

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Are Peanuts a Good Source Of Fiber

Peanuts can be considered one of the ultimate snacks, but they do have some health benefits that make them stand out. If you’re here you are probably wondering about the amount of fiber in peanuts, and no worries, we’ll answer that for you.

In this post, you will learn all you need to know about peanuts as a source of fiber, as well as their comparison with other similar snacks. Let’s start!

Quick Answer: A cup of peanuts has 12.4 grams of fiber. While that may seem like a lot, it comes at a price of 827.9 calories. Still, compared to some other foods (looking at you, grapes) this is actually a fair ratio.

Peanuts are not the best source of fiber, but are far from the worst, and can be included in your fiber-rich diet. Especially if you’re looking to gain some weight with the extra calories.

Let’s add some context and say that you want to eat 30 grams of fiber in a day. This would mean that you would need to eat 2 and a half cups of peanuts. While this may seem quite easy to do, we wouldn’t recommend it as this amount has around 2,000 calories.

You can freely combine peanuts with other foods to achieve your daily goal of fiber. Now, let’s see how peanuts compare with other similar foods.

Comparing Fiber In Peanuts To Similar Foods

We will compare peanuts with other foods you can snack on and will compare them in amounts of 1 cup. Don’t forget, a cup of peanuts has 12.4 grams of fiber and 827.9 calories.

  • Almonds are a popular healthy snack. One cup has 16.2 grams of fiber, but the calorie count is also quite high, with 750 calories. Still, they fare much better than peanuts. (2.16 grams of fiber per 100 calories)
  • Cashews have 4.3 grams of fiber and 718.9 calories per cup. This means they are a worse source of fiber than peanuts. (0.6 grams of fiber per 100 calories)
  • A cup of macadamia nuts has 11.5 grams of fiber and 962.1 calories. This makes them quite similar to peanuts, but slightly worse still. (1.2 grams of fiber per 100 calories)
  • One cup of salted pretzels contains 4.7 grams of fiber and 528 calories. As far as fiber goes, they fare worse than peanuts. (0.9 grams of fiber per 100 calories)
  • Strawberries have 2.9 grams of fiber and 47 calories per cup. This makes them a great, healthy alternative to peanuts if you’re looking for a fiber-rich diet. (6.17 grams of fiber per 100 calories)
  • Raspberries have 8 grams of fiber per cup, with only 65 calories. If you’re looking for fruits to snack on, this could be one of the best picks, as they contain a lot of fiber per calorie. (12.3 grams of fiber per 100 calories)

How Much Fiber Peanuts Contain By Quantity

  • 1 cup of peanuts has 12.4 grams of fiber and 827.9 calories
  • Peanuts have 2.4 grams of fiber and 160 calories per oz.
  • Peanuts have 8.5 grams of fiber and 567 calories per 100 grams.

Wrap Up

Hopefully, that answers your question. While a good source of fiber, peanuts also contain quite a large number of calories, so you shouldn’t go overboard with them. For a fiber-rich diet, combine them with other foods. This way you should be able to maximize your fiber intake.