Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw hazelnuts Calories
Rich in healthy fats, vitamin E, and manganese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5 g of carbs, 4.5 g of protein, 18.2 g of fat and 2.9 g of fiber. Its 1.9 mg of Manganese covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
188
KCAL / 30G
Carbs
5g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.2g
· 23% DV
Fiber
2.9g
· 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%
Raw hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 4.5 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Raw hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 188 kcal |
| 1 tablespoon (whole) | 9 g | 57 kcal |
| 10 piece (whole) | 14 g | 88 kcal |
| 2 tablespoon (whole) | 18 g | 113 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 20 piece (whole) | 28 g | 176 kcal |
| ½ cup (whole) | 68 g | 427 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 Raw hazelnuts
Are raw hazelnuts safe to eat?
Yes, raw hazelnuts can be eaten without cooking. Choose kernels that smell fresh and keep them dry; discard any with mold or a distinctly rancid smell, since roasting will not make spoiled nuts safe.
Are raw hazelnuts good for you?
Yes, raw hazelnuts are a nutrient-rich snack, providing vitamin E, manganese, fiber, and mostly unsaturated fats. Their mild flavor works well in both sweet and savory foods, and choosing unsalted hazelnuts avoids extra sodium.
How do you remove the skin from raw hazelnuts?
The thin brown skin on raw hazelnuts is difficult to rub off before heating. Roast the kernels until fragrant, then wrap them in a clean towel and rub; some skin may remain, and it is fine to eat.
How should you store raw hazelnuts?
Store raw hazelnuts in an airtight container in a cool, dark, dry place. For longer storage, refrigerate them; warmth, light, and moisture can make their oils turn rancid or encourage mold.
Can you freeze raw hazelnuts?
Yes, raw hazelnuts freeze well. Seal them in an airtight freezer-safe bag or container, removing as much air as practical. You can use them straight from the freezer in baking or let a portion thaw while still sealed.
Do raw hazelnuts need to be soaked before eating?
No, raw hazelnuts do not need soaking before you eat them. Soaking softens the kernels, but they must be dried thoroughly afterward if you plan to store them, because leftover moisture can promote mold.
How do you roast raw hazelnuts at home?
Spread raw hazelnuts in a single layer on a baking tray and roast in a moderate oven, checking often until fragrant. Let them cool before tasting; the brown skins loosen more easily when you rub the warm nuts in a towel.
How can you use raw hazelnuts in recipes?
Chop raw hazelnuts into oatmeal, yogurt, salads, or baked goods, or blend them into a homemade hazelnut spread. Their flavor pairs especially well with chocolate, pears, and coffee; blending takes patience as the nuts release their oils.
How many raw hazelnuts should you eat a day?
A small handful, around 30 grams, is a practical snack portion of raw hazelnuts. The kernels are energy-dense, so measuring out a serving rather than eating from a large bag can help keep portions manageable.
How can you tell if raw hazelnuts have gone rancid?
Rancid raw hazelnuts may smell sharp, stale, or like old oil, and taste unpleasantly bitter. Throw away moldy or rancid kernels rather than trying to mask their flavor in a recipe.
Raw hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.5mg · 30% DV
B1
0.19mg · 16% DV
B6
0.17mg · 10% DV
Folate
33.9µg · 8% DV
Minerals
Manganese
1.85mg · 80% DV
Copper
0.52mg · 58% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Raw hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw 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 Raw hazelnuts?
Raw hazelnuts are shelled hazelnut kernels that have not been roasted. They are closely associated with Turkey’s Black Sea region, though hazelnuts are also grown elsewhere. Their flavour is gently sweet and distinctly nutty, with a softer, less crisp bite than roasted hazelnuts. They can be eaten as they are or chopped into dishes.
Enjoy raw hazelnuts as a snack, add them to breakfast cereal or yoghurt, or use them in baking and salads. They are rich in fats and fibre, with plant-based protein as well, so a small handful can make a satisfying addition to a meal. Pair them with fresh or dried fruit, or lightly toast them at home if you prefer a crunchier texture.
How Nutritious Is Raw 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 Raw hazelnuts 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 hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw hazelnuts Fat Profile
SATURATED
1.35g
MONOUNSATURATED
13.71g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 78:1
Above the ideal 4:1 (78:1).
Compare Raw hazelnuts
Foods Similar to Raw hazelnuts
Have another question about Raw hazelnuts?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.