Planters Cocktail Peanuts: Labelgrade B (78/100)
B 78 / 100 — Strong protein density (25g per 100g), effectively zero sugar, and substantial fiber.
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Planters Cocktail Peanuts delivers 7g of protein and 170 calories per 1 ONZ (USDA FDC 2087596). Per 100g that’s 25g of protein; per oz, 7.1g. The Labelgrade is B (78 / 100): Strong protein density (25g per 100g), effectively zero sugar, and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A- | 88 / 100 | 25g per 100g — top-tier; rivals plain cooked meat |
| Ingredient quality | B+ | 80 / 100 | Short 3-ingredient list, no additive flags |
| Saturated fat load | C- | 59 / 100 | 2g per serving (7.1g per 100g) — meaningful saturated fat load |
| Sodium load | C | 64 / 100 | 94.9mg per serving (96mg per oz) — meaningful per 100g |
| Sugar load | A+ | 96 / 100 | 1g sugar, no added sugar listed |
| Fiber | B+ | 80 / 100 | 1.99g per serving — good |
| Overall | B | 78 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Planters Cocktail Peanuts (this product) | 7g | 25g | 7.1g | 170 |
| Planters Dry Roasted Peanuts | 7g | 25g | 7.1g | 160 |
| Planters Deluxe Mixed Nuts | 5g | 17.9g | 5.1g | 170 |
| Planters Deluxe Whole Cashews | 5g | 17.9g | 5.1g | 160 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
Calorie-dense, but the fat is the good kind
A nutrition label that reads “170 calories, 14g fat per ounce” looks alarming next to a near-zero-calorie food, and that density is the real reason peanuts sit at B rather than A. But the kind of fat matters more than the amount, and this is where peanuts earn their keep. Of the 14g of fat in an ounce, only 2g is saturated — the rest is overwhelmingly mono- and polyunsaturated, the same heart-healthy fats that give olive oil and avocados their reputation. The scorecard reflects this directly: it penalizes the small saturated-fat load (a C-) but does not punish the total fat the way it would a snack built on saturated fat. So the high fat number is not the knock you’d assume — it’s mostly the beneficial kind, riding alongside 7g of protein and 2g of fiber.
That trio is what separates peanuts from the chips-and-crackers tier of snack. Protein and fiber both blunt hunger, and the unsaturated fat makes a small handful genuinely satisfying. The honest framing is that these aren’t a “light” snack you can graze on freely — they’re a nutritious one you portion. An ounce is a sensible, filling 170 calories; the trouble only starts when the can stays open.
The best nut in this group — and why portion is the whole game
Among the four Planters nuts on this site, the cocktail peanuts come out on top (B, 78), ahead of the dry-roasted peanuts, the deluxe mixed nuts, and the cashews. The reason is straightforward: peanuts pack 7g of protein per ounce versus 5g for the cashew-heavy options, with more fiber and slightly fewer carbs, and this plain salted version skips the long additive list that drags down the dry-roasted variant. If you’re buying Planters for the nutrition rather than the flavor mix, this is the pick.
The single thing that decides whether peanuts work for you or against you isn’t the grade — it’s the handful. A 20 oz can holds about twenty servings, and the snack is engineered to be eaten absent-mindedly, so the gap between “healthy ounce” and “accidental 400-calorie session” is just a few reaches into the can. Two cheap habits close that gap: portion a single ounce into a bowl and reseal the can, and if sodium is a concern, reach for the unsalted or dry-roasted version, which keeps every nutritional upside while taking the added salt off the table.
Scope
This page covers Planters Cocktail Peanuts (20 oz/567 g), UPC 029000019218, as represented in USDA Branded Foods FDC 2087596. Planters sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
PEANUTS, PEANUT AND/OR COTTONSEED OIL, SEA SALT.
Where to buy
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Quick Facts
Per serving · 1 ONZ
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 ONZ) |
|---|---|
| Calories | 170 |
| Protein | 7g |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Total Carbohydrates | 5g |
| Dietary Fiber | 1.99g |
| Total Sugars | 1g |
| Sodium | 94.9mg |
| Cholesterol | 0mg |
| Calcium | 19.9mg |
| Iron | 0.72mg |
| Potassium | 200mg |
Scope: This page applies specifically to Cocktail Peanuts (20 oz/567 g) · UPC 029000019218. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Are peanuts healthy?
Yes — genuinely one of the better snacks you can grab. An ounce of these peanuts brings 7g of protein, 2g of fiber, and 14g of fat that is mostly the heart-healthy unsaturated kind (only 2g is saturated). That combination of protein, fiber, and good fat is exactly what makes nuts a smart pick over chips or crackers. The two honest cautions are portion — an ounce is a small handful and the can makes it easy to keep reaching in — and the added salt, but neither changes the basic verdict: peanuts are a real, nutritious food, not junk.
Why only a B if peanuts are healthy?
Because they are calorie-dense — 170 calories in a single ounce — and that density is the main thing holding the grade back, not the fat itself. The scorecard counts total saturated fat and sodium, so the 2g of saturated fat and the salt each cost a few points. But crucially, the bulk of the fat here is unsaturated, so the formula does not punish it the way it would the saturated fat in, say, cheese or a candy bar. A B (78) is actually the top grade in this whole Planters nut group — these peanuts edge the mixed nuts and cashews precisely because they pack more protein and fiber per calorie.
Peanuts or cashews — which is the better snack?
For protein-per-calorie, peanuts win. These cocktail peanuts deliver 7g of protein per ounce versus 5g for Planters' cashews, at similar calories — and they carry more fiber (2g vs 1g) and a little less carbohydrate. Cashews are creamier and a bit sweeter, and they bring their own minerals, but if you are snacking with protein in mind, the peanut (technically a legume, not a true nut) is the more efficient choice. Both are legitimately healthy; peanuts are just the denser nutritional package per calorie.
What counts as a serving, and is it easy to overeat?
A serving is 1 ounce (28g) — roughly a small cupped handful, about 170 calories. Peanuts are easy to over-portion straight from the can: a few absent-minded handfuls in front of the TV can quietly hit two or three servings (340–510 calories) before you notice. They are still a healthy food at that point, just no longer a light snack. The fix is mechanical: pour a single ounce into a bowl and put the can away, rather than eating from the container.
Is the salt a problem?
For most people, no — these run 95mg of sodium per ounce, only about 4% of the daily limit, which is modest. It is worth watching if salted nuts are a daily, multi-handful habit, since the salt adds up with the portions. If you want to take sodium off the table entirely, dry-roasted or genuinely unsalted peanuts give you the same protein, fiber, and good fats with little to no added salt — an easy swap that keeps everything good about the snack.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2087596. We re-verify top-traffic pages monthly and update within 7 days of a reformulation.