Iron in Peanuts: mg per 100g & per Serving

Do peanuts have iron? Yes. According to USDA nutrient data, 100 grams of raw peanuts contain approximately 4.58 mg of iron, while a typical 1-ounce (28 g) serving provides about 1.28 mg—roughly 7% of the U.S. Daily Value (DV) of 18 mg. Peanuts can contribute to daily iron intake, but their non-heme iron is less readily absorbed than the heme iron found in animal foods.

These figures refer to the edible portion of raw peanuts, not the shells. The exact iron content of roasted or processed products depends on the preparation and ingredients. The figures below are based on USDA FoodData Central, and the Daily Value uses FDA nutrition-label guidance.

Mineral Profile of Peanuts: Iron and More

Peanuts are nutrient-dense legumes commonly eaten as nuts. Their mineral profile includes iron, magnesium, copper, zinc and manganese. However, a 100 g portion is considerably larger than a usual snack serving, so it is useful to compare the figures with a practical 28 g handful.

*Percent Daily Values use FDA adult label references (iron 18 mg, magnesium 420 mg, copper 0.9 mg, zinc 11 mg, calcium 1,300 mg, manganese 2.3 mg). Figures are rounded estimates calculated from USDA raw-peanut values. Daily Values are not the same as an individual’s Recommended Dietary Allowance (RDA).

Raw Peanuts vs. Roasted Peanuts vs. Peanut Butter

The answer to “are peanuts high in iron?” also depends on their form. The following values come from distinct USDA food entries; they should not be interpreted as proof that roasting itself removes a specific quantity of iron.

These are database reference values, not guaranteed values for every brand. Check a packaged product’s Nutrition Facts label for product-specific figures. A normal peanut-butter serving may also be different from 28 g.

If you are choosing a variety for cooking or snacking, see the peanuts product page for the type offered by Kourosh Foods; product specifications should be checked separately from the general nutrition data above.

Iron Content in Pecans: Comparison and Context

Pecans are another nut with naturally occurring iron, but they contain less iron per 100 g than the raw peanuts in this comparison. USDA-based figures place pecans at approximately 2.53 mg of iron per 100 g, compared with 4.58 mg in raw peanuts. This does not necessarily mean that one food is superior overall: nuts differ in protein, fat, fiber, and other nutrients.

How Do Peanuts Compare With Five Other Nuts?

Comparison values represent common raw-food reference entries and are rounded. Values for packaged, salted, roasted, or differently processed products can vary. Other-nut values are also summarized in a peer-reviewed nutritional review published in Nutrients.

For shoppers comparing available varieties, the Iranian nuts category includes additional products, while Persian pistachios provide a relevant alternative to consider alongside peanuts.

Iron in Peanuts: Bioavailability and Absorption Challenges

The iron in peanuts is non-heme iron, the type found in plant foods. Non-heme iron is generally less readily absorbed than heme iron found in meat and seafood. Peanuts also contain phytates, which can reduce absorption. The amount absorbed depends on the whole meal and a person’s iron status, so a single precise absorption percentage cannot be assigned to every serving.

The NIH Office of Dietary Supplements reports that iron bioavailability is generally lower in vegetarian diets than in diets containing meat and vitamin C-rich foods. That distinction matters: 1.28 mg of iron in a serving does not mean the body absorbs 1.28 mg.

Increasing the Iron Absorption of Peanuts

A simple dietary strategy is to eat peanuts as part of a meal that contains vitamin C. Vitamin C can enhance the absorption of non-heme iron from plant-based foods. Try pairing peanuts with fresh citrus segments, strawberries, tomatoes, bell peppers or a lemon-based dressing. These combinations can support iron absorption, but cannot guarantee a specific amount.

People who avoid animal products may benefit from paying particular attention to iron-rich combinations across the day, including legumes, fortified cereals, vegetables and nuts. If you have been diagnosed with an iron deficiency, food changes alone may not be enough; follow your clinician’s treatment plan.

Nutritional Benefits of Peanuts

Iron is only one part of the nutritional profile. USDA data for 100 g of raw peanuts indicate approximately:

• 567 kcal of energy;
• 25.8 g protein, not 80 g;
• 49.2 g total fat, much of it unsaturated;
• 16.1 g carbohydrates and 8.5 g fiber;
• Folate, niacin, vitamin E, magnesium and other micronutrients.

These are values per 100 g, not a recommended daily serving. A more typical 28 g portion provides approximately 159 calories and 7.2 g protein. Learn more about the wider nutritional profile in our article on the benefits of peanuts.

Ways to Add Peanuts to Our Daily Foods

Peanuts can be incorporated into everyday meals in a variety of ways. Pairing them with vitamin C-rich fruits and vegetables is particularly useful when considering plant-based iron intake:

• Eat a moderate handful of plain roasted peanuts as a snack.
• Make homemade peanut butter from roasted peanuts, without needing added sugar.
• Scatter chopped peanuts over a salad with bell peppers or a citrus dressing.
• Add peanuts to oatmeal or yogurt, according to your preferences and dietary needs.
• Sprinkle crushed peanuts over banana slices.
• Combine peanuts with raisins and seeds for a trail mix, keeping an eye on portions.
• Add peanuts to homemade granola bars or baked goods.
• Use unsweetened peanut butter as a dip with vegetables.
• Stir a little peanut butter into a smoothie or a savory sauce.
• Include peanuts in curries, satay-inspired sauces or stir-fries.

For another plant-based ingredient used in snack mixes, see our guide on the iron content of different raisins; as with peanuts, the total iron listed for a food is not the same as the amount your body absorbs.

How Much Iron Can You Get from Peanuts in Real Diets?

Serving size changes the picture substantially. A 28 g handful of raw peanuts provides about 1.28 mg iron (7% DV), while 50 g provides about 2.29 mg (13% DV). A 100 g portion contains 4.58 mg (25% DV), but also around 567 calories, so using much larger servings solely to increase iron intake is not a balanced approach for most people.

Iron requirements vary by age, sex and life stage. The NIH lists an RDA of 8 mg/day for adult men aged 19–50, 18 mg/day for women aged 19–50, and 27 mg/day during pregnancy. For vegetarian diets, the NIH notes higher iron requirements because plant-based iron is less bioavailable. Percent Daily Value on a nutrition label, however, uses a standardized 18 mg denominator and should not be confused with these personalized recommendations.

Can Peanuts Help If You Have Anemia?

Peanuts can contribute some iron to a varied diet, but they are not a treatment for anemia. Anemia has multiple possible causes, and iron-deficiency anemia requires proper assessment and sometimes iron supplementation or other treatment. If you have persistent fatigue, shortness of breath, or a confirmed low iron level, consult a healthcare professional rather than relying on peanuts to correct it.

Allergy caution: Peanuts are a major food allergen and must be avoided by people with a peanut allergy. For food-allergy labeling and safety information, consult the U.S. FDA’s food-allergy guidance.

Kourosh Foods: Commitment to Quality

Kourosh Foods supplies nuts and other food products for international buyers. If you are sourcing peanuts, review the product specifications, packaging, available quantities and applicable quality documentation before ordering. Nutrient values discussed in this article are general reference data and do not replace a product-specific laboratory analysis. Visit KouroshFoods for more information or to contact the team about product availability.

Frequently Asked Questions

Do peanuts have iron?

Yes. USDA reference data show approximately 4.58 mg of iron per 100 g of raw peanuts. A 28 g serving provides about 1.28 mg, equivalent to roughly 7% of the U.S. Daily Value.

How much iron is in 100 g of peanuts?

Raw peanuts contain about 4.58 mg per 100 g in the cited USDA entry. Roasted peanuts and peanut butter can have different values depending on the food entry and product.

Are peanuts high in iron?

Peanuts provide some dietary iron, but a typical 28 g serving delivers around 7% of the U.S. Daily Value. A 100 g portion contains more iron, but is also much larger and more calorie-dense than a typical snack serving.

Is the iron in peanuts easily absorbed?

Peanut iron is non-heme iron, which is generally less readily absorbed than heme iron. Phytates may reduce absorption, while eating vitamin C-rich foods with peanuts can help.

How much iron is in pecans compared with peanuts?

Raw pecans contain about 2.53 mg of iron per 100 g, compared with 4.58 mg in raw peanuts. Actual portions and preparation methods also matter.

Is eating peanuts helpful for anemia?

Peanuts can be one source of iron in a balanced diet, but they cannot diagnose, prevent or treat anemia on their own. If you have iron-deficiency anemia, follow medical guidance regarding dietary changes and treatment.

What other minerals do peanuts provide?

In addition to iron, raw peanuts contain magnesium, copper, zinc, calcium and manganese. Exact nutrient amounts depend on the serving size and processing method.