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Almonds and hazelnuts Calories
Mixed nuts rich in healthy fats, vitamin E, and magnesium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Almonds and hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5 g of carbs, 4.4 g of protein, 17 g of fat and 3.1 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Almonds and hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
188
KCAL / 30G
Carbs
5g
· 2% DV
Protein
4.4g
· 9% DV
Fat
17g
· 22% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 9% · Fat 81%
Almonds and hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 4.4 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Almonds and hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 188 kcal |
| 1 piece (whole) | 1.2 g | 8 kcal |
| 1 tablespoon (whole) | 9 g | 57 kcal |
| 10 piece (whole) | 12 g | 75 kcal |
| 2 tablespoon (whole) | 18 g | 113 kcal |
| 20 piece (whole) | 24 g | 151 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Almonds and hazelnuts
Are almonds and hazelnuts good for you?
Yes, almonds and hazelnuts provide unsaturated fats and nutrients such as vitamin E and magnesium. They make a satisfying snack, but plain, unsalted nuts are a better everyday choice than versions coated in sugar or heavily salted.
Are almonds or hazelnuts better for you?
Neither is universally better: almonds are often chosen for their mild taste, while hazelnuts have a richer, distinctive flavor. Both can be part of a varied diet, so choose based on taste, recipe, and whether one suits you better.
Are almonds and hazelnuts good for weight loss?
They can fit into a weight-loss plan, but they do not cause weight loss by themselves. Their fat and fiber can make a snack satisfying; pre-portioning them helps avoid eating more than you intended straight from the bag.
Should you eat almonds and hazelnuts raw or roasted?
Both raw and roasted almonds and hazelnuts are suitable to eat. Dry-roasted, unsalted nuts are a practical option if you prefer a toasted flavor; oil-roasted or heavily salted varieties add extra oil or sodium.
Do you need to soak almonds and hazelnuts before eating them?
No, soaking almonds and hazelnuts is not necessary for safe eating or for getting their nutrients. Soaking softens their texture, which some people prefer; refrigerate soaked nuts and use them promptly rather than leaving them wet at room temperature.
Can you eat the skins of almonds and hazelnuts?
Yes, the thin skins on almonds and hazelnuts are edible. Almond skins add a slightly tannic taste, while hazelnut skins can taste bitter; rub them off after toasting if you want a milder flavor for a recipe.
How should you store almonds and hazelnuts?
Store almonds and hazelnuts in a tightly sealed container away from heat, light, and moisture. A cool cupboard works for shorter storage, while refrigeration helps preserve their flavor for longer because their natural oils can turn rancid.
Can you freeze almonds and hazelnuts?
Yes, almonds and hazelnuts freeze well. Seal them in an airtight freezer-safe bag or container to protect them from moisture and other odors, then take out only what you need so the rest stays frozen.
Do almonds and hazelnuts help lower cholesterol?
They can support heart-healthy eating when they replace snacks high in saturated fat, since their fats are mostly unsaturated. They are not a treatment for high cholesterol, and salted or sugar-coated nuts do not offer the same practical swap.
Can you make nut butter from almonds and hazelnuts?
Yes, blend almonds and hazelnuts in a powerful food processor until their oils release and the mixture turns creamy. Pause to scrape down the sides as needed; roasting the nuts first can bring out a deeper flavor.
Almonds and hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
5.88mg · 39% DV
Biotin
5.4µg · 18% DV
B2
0.1mg · 8% DV
B1
0.09mg · 8% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.69mg · 30% DV
Phosphorus
118mg · 17% DV
Magnesium
66mg · 16% DV
Potassium ⭐
191mg · 6% DV
Sodium
0.6mg · 0% DV
Almonds and hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Almonds and hazelnuts
To burn the 188 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Almonds and hazelnuts?
Almonds and hazelnuts are two familiar tree nuts, eaten on their own or mixed together. Almonds are widely grown around the Mediterranean and beyond, while Turkey is a leading source of hazelnuts; both are staples in sweets and baking as well as everyday snacking.
Raw or roasted, they bring a crisp bite, with almonds tasting mild and hazelnuts richer and more buttery. Enjoy them by the handful, sprinkle them over porridge or yoghurt, or use them in cakes, biscuits and chocolate. They are mostly fat, with useful fibre and some protein, so a small handful makes a satisfying snack. Choose unsalted nuts if you want to keep the mix simple, or add them to fruit for an easy snack.
How Nutritious Is Almonds and hazelnuts?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Almonds and hazelnuts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almonds and hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Almonds and hazelnuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almonds and hazelnuts Fat Profile
SATURATED
1.35g
MONOUNSATURATED
11.94g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 163.5:1
Above the ideal 4:1 (163.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.