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Roasted hazelnuts Calories
Healthy fats, Vitamin E, Magnesium, Fiber source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Roasted 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.
Roasted 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%
Roasted 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 Roasted hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 1 piece (small) | 2.5 g | 16 kcal |
| 1 tablespoon (chopped) | 10 g | 63 kcal |
| 10 piece (small) | 25 g | 157 kcal |
| 1 serving (large) | 40 g | 251 kcal |
| 1 pack (medium) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 pack (large) | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Roasted hazelnuts
Are roasted hazelnuts good for you?
Yes, roasted hazelnuts provide unsaturated fats, fibre and vitamin E. Choose plain ones rather than sugar- or salt-coated varieties, and avoid nuts that have been roasted until very dark.
How do you roast hazelnuts at home?
Spread hazelnuts in a single layer on a baking tray and roast them in a preheated oven, stirring once or twice. Take them out as soon as they smell fragrant and begin to colour; residual heat continues cooking them.
Do you need to remove the skin from roasted hazelnuts?
No, the thin brown skin on roasted hazelnuts is edible. It can taste slightly bitter, so rub the warm nuts in a clean towel if a recipe calls for peeled hazelnuts or a milder flavour.
How should you store roasted hazelnuts?
Keep roasted hazelnuts in an airtight container in a cool, dry place away from sunlight. Refrigerate or freeze them if you need to keep them for longer, and bring chilled nuts to room temperature before serving for the best flavour.
Are raw or roasted hazelnuts healthier?
Both can be part of a healthy diet. Roasting brings out a deeper flavour and crisp texture, while heat can reduce some heat-sensitive nutrients; roasting does not make hazelnuts inherently unhealthy.
Can you use roasted hazelnuts instead of raw hazelnuts in baking?
Yes, roasted hazelnuts work in most baking recipes and add a stronger, toastier flavour. Their texture may be crunchier than raw nuts, so chop or grind them to the size the recipe calls for.
What can you make with roasted hazelnuts?
Roasted hazelnuts are useful in chocolate spreads, cakes, biscuits, granola and savoury salads. Chop them for a crunchy topping, or blend them while fully cooled to make hazelnut butter.
Can dogs eat roasted hazelnuts?
Plain roasted hazelnuts are not considered toxic to dogs, but they are a choking risk and their high fat content can upset a dog's stomach. Avoid salted, chocolate-coated or seasoned nuts, and don't offer them as a regular treat.
How can you tell if roasted hazelnuts have gone rancid?
Rancid roasted hazelnuts often smell sharp, stale or like paint, and may taste bitter. Discard them if you notice those signs; simply warming nuts that have lost crispness will not make rancid nuts safe or pleasant to eat.
Do roasted hazelnuts cause weight gain?
Roasted hazelnuts do not cause weight gain on their own, but their energy density makes portions easy to overdo. Serving them in a small bowl instead of eating from a large bag can help keep snacking in check.
Roasted hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
Biotin
5.04µg · 17% DV
B6
0.17mg · 10% DV
Folate
31.64µg · 8% 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
Roasted hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted 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 Roasted hazelnuts?
Roasted hazelnuts are whole hazelnuts heated until their flavour deepens and their texture turns crisp. Widely grown around the Black Sea, they are a familiar part of Turkish snacking and cooking, and are also enjoyed around the world as a simple, portable bite.
Eat them by the handful, add chopped nuts to porridge or yoghurt, or use them in baking and savoury dishes. They are rich in fats and provide fibre, making them satisfying but energy-dense; 100 g contains 628 calories. A small handful pairs well with fresh fruit, or can add crunch to breakfast without needing much else.
How Nutritious Is Roasted 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 Roasted 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 Roasted hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Roasted 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
Roasted hazelnuts Fat Profile
SATURATED
1.26g
MONOUNSATURATED
13.05g
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.