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Roasted hazelnut Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
30 gram (small) of Roasted hazelnut (30 g) has 194 calories. That works out to 646 calories per 100 g. It contains 5.1 g of carbs, 4.5 g of protein, 18.9 g of fat and 3 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.
Roasted hazelnut Nutrition Facts
Selected: 30 gram (small) · 30 g
194
KCAL / 30G
Carbs
5.1g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.9g
· 24% DV
Fiber
3g
· 11% 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 hazelnut nutrition facts table · 30 gram (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 3 g | 11% |
| 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.
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Roasted hazelnut Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (mini) | 12 g | 78 kcal |
| 15 g | 15 g | 97 kcal |
| 20 piece (small) | 24 g | 155 kcal |
| 30 g | 30 g | 194 kcal |
| 50 g | 50 g | 323 kcal |
| 70 g | 70 g | 452 kcal |
| 100 g | 100 g | 646 kcal |
| 1 cup (whole) | 135 g | 872 kcal |
Calculated from 646 calories per 100 g.
Frequently Asked Questions About Roasted hazelnut
Is roasted hazelnut good for you?
Yes, roasted hazelnut can be a nutritious snack: it provides fiber and mostly unsaturated fat. Choose an unsalted version when possible, and portion it into a small bowl rather than eating straight from a large bag.
Can you eat the skin on a roasted hazelnut?
Yes, the thin brown skin on a roasted hazelnut is edible. It can taste slightly bitter and may affect the texture of a smooth spread. To remove most of it, rub warm hazelnuts in a clean kitchen towel.
How should you store roasted hazelnuts?
Store roasted hazelnuts in an airtight container away from heat, light, and moisture. A cool cupboard works for regular use; refrigeration or freezing helps protect their oils if you are keeping them for longer.
Can you freeze roasted hazelnuts?
Yes, roasted hazelnuts freeze well. Pack them in a tightly sealed, odor-proof container so they do not absorb other foods’ smells. Thaw only the amount you need at room temperature, and avoid repeatedly thawing and refreezing the same batch.
How do you roast hazelnuts at home?
Spread shelled hazelnuts in a single layer on a baking sheet and roast them in a moderate oven, checking often and stirring once. They are ready when fragrant and lightly browned; let them cool before storing so trapped steam does not soften them.
Can you make hazelnut butter from roasted hazelnuts?
Yes, blend roasted hazelnuts in a food processor until their oils turn the ground nuts into a smooth paste. Scrape down the sides as needed and keep blending; adding oil is usually unnecessary, though a pinch of salt is optional.
Why do roasted hazelnuts taste bitter?
Roasted hazelnuts can taste bitter if they were over-roasted, or if the skins contribute a strong bitter note. If the bitterness comes with a stale, paint-like smell, the nuts may have turned rancid and should be discarded.
Can roasted hazelnuts replace raw hazelnuts in a recipe?
Usually, yes, but roasted hazelnuts bring a stronger, toastier flavor and a crunchier texture than raw ones. They work well in baking and toppings; for recipes where the nuts cook for a long time, add them later to reduce the risk of burning.
How can you tell if roasted hazelnuts have gone rancid?
Rancid roasted hazelnuts often smell like stale oil, paint, or crayons and may taste sharply bitter. Discard them if they have that smell or taste, or show mold, moisture, or insect damage; do not try to disguise the flavor.
What can you make with roasted hazelnuts besides desserts?
Roasted hazelnuts also work in savory dishes: chop them over roasted vegetables or salads, or stir them into a grain dish for crunch. Their toasted flavor pairs especially well with leafy greens, squash, mushrooms, and sharp cheeses.
Roasted hazelnut Vitamins & Minerals
Vitamins
Vitamin E
4.5mg · 30% DV
Biotin
6.3µg · 21% DV
B6
0.18mg · 11% DV
Folate
33.9µg · 8% DV
Minerals
Manganese
1.86mg · 81% DV
Copper
0.51mg · 57% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Roasted hazelnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted hazelnut
To burn the 194 calories in 30 gram (small) (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 Roasted hazelnut?
Roasted hazelnut is the kernel of the hazel tree, toasted to bring out its rich, sweet, nutty flavour. Turkey is a major growing region, and hazelnuts are also familiar across Europe and beyond. They are eaten on their own or used in spreads, chocolate, pastries and other baked goods.
Roasting gives the kernels a crisp bite and a deeper aroma. Enjoy them as a snack, sprinkle them over porridge or yoghurt, or fold them into baking. They are energy-dense, with most of their energy coming from fat, alongside fibre and some protein. A small handful pairs well with fresh fruit when you want a more balanced snack.
How Nutritious Is Roasted hazelnut?
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 Roasted hazelnut 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 hazelnut Contain Allergens?
Contains these allergens:
Which Diets Is Roasted 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
Roasted hazelnut Fat Profile
SATURATED
1.35g
MONOUNSATURATED
13.8g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 78:1
Above the ideal 4:1 (78:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.