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Raw hazelnut Calories
High in healthy fats, vitamin E, magnesium, and fiber
In season: Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Raw hazelnut (3 g) has 16 calories. That works out to 628 calories per 100 g. It contains 0.4 g of carbs, 0.4 g of protein, 1.5 g of fat and 0.3 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Raw hazelnut?
Raw hazelnuts are the edible seeds of the hazel tree, eaten without roasting. They’re grown in several regions, including Turkey’s Black Sea coast, and are enjoyed as a snack or used in baking and confectionery. Their thin brown skins can taste slightly astringent; the nut itself is crisp, rich and gently sweet, with a milder aroma than roasted hazelnuts.
Eat them by the handful, chop them over porridge or yoghurt, or add them to salads, cakes and chocolate recipes. They’re rich in unsaturated fats and fibre, so a small portion can be satisfying. Keep them in an airtight container in a cool place to help preserve their flavour.
Raw hazelnut Nutrition Facts
Selected: 100 g
628
KCAL / 100G
Carbs
17g
· 6% DV
Protein
15g
· 30% DV
Fat
61g
· 78% DV
Fiber
10g
· 36% 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%
Raw hazelnut Vitamins & Minerals
Vitamins
Vitamin E
15mg · 100% DV
B1
0.64mg · 53% DV
B6
0.56mg · 33% DV
Biotin
9µg · 30% DV
Minerals
Manganese
6mg · 261% DV
Copper
2mg · 222% DV
Phosphorus
290mg · 41% DV
Magnesium
163mg · 39% DV
How Nutritious Is Raw hazelnut?
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.
Raw hazelnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw hazelnut
To burn the 628 calories in 100 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.
Is Raw hazelnut Processed?
NOVA 1
Unprocessed
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 Raw hazelnut Contain Allergens?
Contains these allergens:
Which Diets Is Raw hazelnut 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
Raw hazelnut Fat Profile
SATURATED
4.5g
MONOUNSATURATED
46.6g
POLYUNSATURATED
7.9g
Omega 6:3 ratio 86.7:1
Above the ideal 4:1 (86.7:1).
Compare Raw hazelnut
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Frequently Asked Questions About Raw hazelnut
Are raw hazelnuts good for you?
Yes, raw hazelnuts are a nutrient-dense nut that provides unsaturated fats, fiber, vitamin E, and magnesium. Choose plain hazelnuts without added salt or sugar when you want to keep them as a simple snack or recipe ingredient.
Can you eat raw hazelnuts without roasting them?
Yes, raw hazelnuts can be eaten without roasting; roasting is not required before eating them. Their mild flavor works well in snacks, oatmeal, yogurt, and salads.
Do raw hazelnuts need to be soaked?
No, raw hazelnuts do not need to be soaked before eating or cooking. Soaking can soften them for blending into sauces or homemade nut milk, but it does not make them necessary or safer to eat.
How do you remove the skin from raw hazelnuts?
The thin skin on raw hazelnuts is edible, so you do not have to remove it. For a milder taste, roast the nuts first, then rub them in a clean kitchen towel to loosen much of the skin.
How do you roast raw hazelnuts at home?
Spread raw hazelnuts in a single layer on a baking sheet and roast them without added oil. Stir occasionally and watch closely as they can burn quickly; let them cool before eating or rubbing off the skins.
How should you store raw hazelnuts?
Store raw hazelnuts in an airtight container in a cool, dark place. Their natural oils can turn rancid faster with heat and light, so keep them refrigerated or frozen if you will not use them soon.
Can you freeze raw hazelnuts?
Yes, raw hazelnuts freeze well when sealed in an airtight container or freezer bag. Take out only what you need, and avoid repeatedly thawing and refreezing the same batch.
How can you tell if raw hazelnuts have gone bad?
Raw hazelnuts may be rancid if they smell sharply bitter, sour, or like paint, or taste unpleasantly bitter. Discard any nuts with visible mold or signs of moisture rather than trying to roast them back to freshness.
How many raw hazelnuts should you eat a day?
A small handful of raw hazelnuts is a practical snack portion for many people, though there is no single daily amount for everyone. Because they are energy-dense, portioning them into a bowl can make it easier to avoid eating straight from the bag.
Are raw hazelnuts better than roasted hazelnuts?
Neither is automatically better: raw hazelnuts have a milder taste, while roasting brings out a deeper, toastier flavor. Both can be part of a balanced diet; choose roasted hazelnuts without excess added salt or oil.
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Nutrition data compiled from USDA FoodData Central and scientific sources.