Peanuts make a more nutritious snack than raisins.

What Has More Energy, a Handful of Raisins or a Handful of Peanuts & Why?

by Jessica Bruso

If you want a quick energy boost, eating either raisins or peanuts will do the trick. Raisins will give you a quick burst of energy, but peanuts will provide you with more steady energy and fill you up for longer than raisins. Snack on a handful of trail mix to get the benefits of both of these foods.

Nutrition Facts

Calories are a measure of the amount of energy a particular food provides. A handful of peanuts, or about 1 ounce, provides you with 166 calories, 6.7 grams of protein, 14.1 grams of fat and 6.1 grams of carbohydrates. A handful of raisins, or about 1/4 cup, contains 108 calories, 1.1 grams of protein, 0.2 grams of fat and 28.7 grams of carbohydrates.

Energy Density

The foods that provide the most energy per gram are called energy-dense foods. Peanuts are more energy dense than raisins, since they provide 0.6 calories per gram compared to the 0.3 calories per gram in raisins. If you are trying to increase your energy intake, peanuts are a better choice than raisins.

Fat vs. Sugar

One of the reasons peanuts provide more energy than raisins is due to their higher fat content. Fat contains more calories per gram -- 9 -- than either carbohydrates or protein, with 4. While peanuts are relatively high in fat, they are fine to eat in moderation, since most of this fat is the healthy unsaturated type, with only 2 of the 14 grams consisting of unhealthy saturated fat.


Not only do peanuts provide more energy, but they'll also provide a more sustained energy boost and fill you up for longer than raisins will. Raisins are high in natural sugars, with 21.5 grams per handful, and foods high in sugars tend to cause rapid swings in both your blood sugar levels and your energy levels, especially if these sugary foods aren't also high in fiber. Peanuts, on the other hand, are higher in protein, which is more filling than either fats or carbohydrates, and low in sugars.

About the Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

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