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Dry hazelnuts Calories
High in vitamin E, healthy fats, fiber, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Dry hazelnuts (28 g) has 176 calories. That works out to 628 calories per 100 g. It contains 4.8 g of carbs, 4.2 g of protein, 17.1 g of fat and 2.8 g of fiber. Its 1.7 mg of Manganese covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dry hazelnuts Nutrition Facts
Selected: 1 ounce (medium) · 28 g
176
KCAL / 28G
Carbs
4.8g
· 2% DV
Protein
4.2g
· 8% DV
Fat
17.1g
· 22% DV
Fiber
2.8g
· 10% 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%
Dry hazelnuts nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 4.2 g | 8% |
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 oz of Dry hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 1 tablespoon (small) | 9 g | 57 kcal |
| 10 piece (small) | 12 g | 75 kcal |
| 20 piece (medium) | 24 g | 151 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 50 g | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (large) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Dry hazelnuts
How do you roast dry hazelnuts?
Roast dry hazelnuts in a single layer in a moderate oven, checking and stirring them so they brown evenly. Take them out when fragrant and lightly golden; they become crisp as they cool. No oil is needed.
How do you remove the skins from dry hazelnuts?
Roast dry hazelnuts first, then rub them in a clean kitchen towel while still warm. The papery skins will loosen and come off. A few bits of skin may remain, and that is fine—the skins are edible.
Can you eat dry hazelnuts raw?
Yes, plain dry hazelnuts can be eaten without roasting. Roasting brings out a stronger, toastier flavor and makes them crunchier, but it is not necessary for ordinary eating. Discard any nuts that smell musty or rancid.
How should you store dry hazelnuts?
Keep dry hazelnuts in an airtight container in a cool, dark place, away from heat and sunlight. Their natural oils can turn rancid, so store them in the refrigerator if your kitchen is warm or you will keep them for a while.
Can you freeze dry hazelnuts?
Yes, dry hazelnuts freeze well. Pack them airtight to keep out moisture and odors, and take out only what you need. Let the portion come to room temperature before opening its container so condensation does not settle on the nuts.
How can you tell if dry hazelnuts have gone bad?
Dry hazelnuts may have turned rancid if they smell like old oil, paint, or crayons, or taste unusually bitter. Also discard nuts that are moldy or damp. Do not taste a nut if it already looks or smells spoiled.
How do you make hazelnut butter from dry hazelnuts?
Blend dry hazelnuts until they release their oils and turn into a smooth paste, stopping to scrape down the sides as needed. Roasting them first usually makes blending easier and gives the butter a deeper flavor; add salt only if you like.
Can dry hazelnuts make you gain weight?
Dry hazelnuts do not cause weight gain by themselves, but their energy density makes large handfuls easy to overeat. Portioning them into a small serving rather than eating from the bag can help you keep track of how much you have.
Are dry hazelnuts good for cholesterol?
Dry hazelnuts contain mostly unsaturated fats, and replacing foods high in saturated fat with nuts can support healthier cholesterol levels. They are best eaten plain rather than coated in sugar or chocolate; they are not a treatment for high cholesterol.
Can dogs eat dry hazelnuts?
Plain dry hazelnuts are not considered toxic to dogs, but they are not a good treat: whole nuts can cause choking, and their fat may upset a dog's stomach. Avoid salted, chocolate-coated, or moldy hazelnuts, and keep them out of reach.
Dry hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
Biotin
5.6µg · 19% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.74mg · 76% DV
Copper
0.48mg · 53% DV
Phosphorus
81mg · 12% DV
Magnesium
46mg · 11% DV
Potassium ⭐
190mg · 6% DV
Sodium
0mg · 0% DV
Dry hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dry hazelnuts
To burn the 176 calories in 1 ounce (medium) (28 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 Dry hazelnuts?
Dry hazelnuts are the dried kernels of the hazel tree, widely grown around the Black Sea and especially familiar in Turkish cooking. They taste gently sweet and nutty, with a firm crunch. Enjoy them by the handful as a snack, add them to breakfast cereal or porridge, or use them in baking, desserts and homemade spreads. They may be eaten raw or toasted; toasting brings out their aroma.
They are rich in fats and fibre, with 61 g of fat per 100 g, so a modest portion goes a long way. Pair a few with fruit or yoghurt for a filling snack, or chop them over oats and salads for extra crunch.
How Nutritious Is Dry hazelnuts?
Nutrient density
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 Dry 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 Dry hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Dry 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
Dry hazelnuts Fat Profile
SATURATED
1.26g
MONOUNSATURATED
12.8g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 72.7:1
Above the ideal 4:1 (72.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.