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Hazelnuts Calories
Healthy fats, Vitamin E, Magnesium, Fiber source
In season: Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of 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.
What is Hazelnuts?
Hazelnuts are the edible kernels of hazel trees, enclosed in hard shells. They are especially associated with Turkey’s Black Sea region, and are sold raw or roasted as well as ground into pastes and used in sweets.
Roasting brings out their sweet, buttery aroma; the kernels stay pleasantly crunchy. Enjoy them by the handful, stir them into porridge or yoghurt, or pair them with chocolate and fruit. They are rich in fats and provide fibre, making a small portion satisfying. For a less salty snack, choose plain hazelnuts; chopped nuts also add crunch to salads and baked goods.
Hazelnuts 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%
Hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
15mg · 100% DV
Biotin
11µg · 37% DV
B6
0.6mg · 35% DV
Folate
113µg · 28% DV
Minerals
Manganese
6mg · 261% DV
Copper
2mg · 222% DV
Phosphorus
290mg · 41% DV
Magnesium
163mg · 39% DV
How Nutritious Is 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.
Hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hazelnuts
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 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 Hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is 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
Hazelnuts Fat Profile
SATURATED
4.5g
MONOUNSATURATED
46.6g
POLYUNSATURATED
7.9g
Omega 6:3 ratio 111.4:1
Above the ideal 4:1 (111.4:1).
Compare Hazelnuts
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Frequently Asked Questions About Hazelnuts
Are hazelnuts good for you?
Yes, hazelnuts are a nutrient-dense snack, providing unsaturated fats, fiber and vitamin E. Choose plain hazelnuts rather than heavily salted or sugar-coated versions, and pair them with fruit or yogurt for a more filling snack.
Can you eat hazelnuts raw?
Yes, shelled hazelnuts can be eaten raw; they do not need cooking to be safe for most people. Their flavor is milder than roasted hazelnuts, so you can chop raw ones into salads, cereal or oatmeal.
How do you roast hazelnuts at home?
Spread hazelnuts in a single layer on a baking tray and roast them in an oven until fragrant and lightly browned, stirring once or twice. Watch closely near the end because they can go from toasted to burnt quickly.
How do you remove the skins from roasted hazelnuts?
Rub warm roasted hazelnuts inside a clean kitchen towel to loosen their papery skins. Some skin usually remains, which is fine to eat; remove it only when a recipe calls for peeled hazelnuts, such as a smooth praline.
How should you store hazelnuts?
Keep hazelnuts in an airtight container in a cool, dark, dry place. Refrigerate or freeze them if you need to store them longer, since their natural oils can take on stale flavors when exposed to warmth and air.
How can you tell if hazelnuts have gone rancid?
Rancid hazelnuts often smell or taste bitter, sour, or like old oil. Discard them if you notice that smell or taste, visible mold, or signs of moisture or insects; do not try to salvage moldy nuts by roasting them.
Do hazelnuts help with weight loss?
Hazelnuts can fit into a weight-loss eating plan because their fat and fiber can make a snack satisfying. They are easy to overeat, though, so serve a portion in a bowl instead of eating from a large bag.
Can people with diabetes eat hazelnuts?
Yes, plain hazelnuts can usually fit into meals or snacks for people with diabetes, and their fiber and fat make them different from sugary snacks. Account for the portion in your meal plan, especially if you monitor blood glucose.
Can dogs eat hazelnuts?
Hazelnuts are not considered toxic to dogs, but they are not a good treat: a whole nut can be a choking hazard, and the fat may upset a dog's stomach. Avoid salted, chocolate-coated, or sweetened hazelnuts.
Can you freeze hazelnuts?
Yes, hazelnuts freeze well. Put them in a tightly sealed, freezer-safe container or bag to protect them from moisture and odors; you can use them straight from the freezer in baking or let them thaw before snacking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.