Per 30 g (30g)
170kcal
Protein
8g
18% of energy
Carbs
5g
11% of energy
Fat
14g
71% of energy
Indian food · nuts & seeds
Peanuts (handful)
- Serving
- 30 g · 30g
- Macro lead
- Fat-forward
- Fiber / serving
- 2.5 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (30g) | Per 100g |
|---|---|---|
| Calories | 170 kcal | 567 kcal |
| Protein | 8 g | 26.7 g |
| Carbs | 5 g | 16.7 g |
| Fat | 14 g | 46.7 g |
| Fiber | 2.5 g | 8.3 g |
How Indian lifters use Peanuts (handful)
Almonds, peanuts, cashews are ~600 kcal per 100g. A 'handful' is 30g and adds 180 kcal — easy to double without noticing on a bulk, deadly on a cut. Fat-forward — a little goes a long way, especially on a cut.
Where it fits in your day
Fat-dense foods sit heavy — keep them earlier in the day or on the meal furthest from training. Skip them in the pre-workout window; fat slows gastric emptying and can leave you sluggish under the bar.
Cost & convenience
High protein density (26.7g/100g). In India, this makes it one of the more cost-effective ways to hit daily protein — cheaper per gram than most imported whey brands. Buy in bulk and store correctly to bring the cost down further.
Common myth
"Nuts are a free snack" — they're the most calorie-dense food most people touch. Weigh them once, remember what 30g looks like, then stop guessing.
Swaps & pairings
Similar nuts & seeds
Cashews (10) 90 kcal · 2.5g protein per servingWalnuts (4 halves) 80 kcal · 2g protein per servingAlmonds (10) 70 kcal · 2.5g protein per servingChia Seeds 60 kcal · 2g protein per servingFlax Seeds 55 kcal · 2g protein per serving
Build a plate around Peanuts (handful)
Plans that fit
Meal plans that use Peanuts (handful)
Muscle Gain ideas — Non-Veg
Goal × diet day of food ideas
Fat Loss ideas — Non-Veg
Goal × diet day of food ideas
~2000 kcal Cut — Non-Veg
Curated Indian cutting plan
Train while you eat this
Frequently asked
Is Peanuts (handful) good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 30 g costs you 170 kcal; slot it into a daily deficit and it works fine.
How much Peanuts (handful) should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Peanuts (handful) high in protein?
Not really — 26.7g per 100g. Treat it as a fat source and pair it with a dedicated protein anchor.
Can I eat Peanuts (handful) pre or post workout?
Skip it in the pre-workout window — fat slows gastric emptying. Post-workout it's fine as part of a mixed meal.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.