1 ounce (medium) of Hazelnut (Raw) (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.

Hazelnut (Raw) 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%

Hazelnut (Raw) Vitamins & Minerals

Vitamins

Vitamin E

15mg · 100% DV

Biotin

24µg · 80% DV

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 Hazelnut (Raw)?

Nutrient density

Very high

80/ 100

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

53/ 100

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.

Hazelnut (Raw) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hazelnut (Raw)

To burn the 628 calories in 100 g:

🚶

155min

Walking (5 km/h)

🏃

64min

Running (8 km/h)

🚴

85min

Cycling

🏊

73min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Hazelnut (Raw) 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 Hazelnut (Raw) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Hazelnut (Raw) 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

Hazelnut (Raw) Fat Profile

SATURATED

4.5g

MONOUNSATURATED

46.6g

POLYUNSATURATED

7.9g

⚖️

Omega 6:3 ratio 85.6:1

Above the ideal 4:1 (85.6:1).

Compare Hazelnut (Raw)

🌰vs🥜

Hazelnut (Raw) vs Peanuts61 kcal more per 100 g

→🌰vs🥜

Hazelnut (Raw) vs Walnut26 kcal fewer per 100 g

→🌰vs🥜

Hazelnut (Raw) vs Almond49 kcal more per 100 g

→🌰vs🌻

Hazelnut (Raw) vs Sunflower seeds44 kcal more per 100 g

→

Foods Similar to Hazelnut (Raw)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Hazelnut (Raw)

What is the best way to store raw hazelnuts?

Keep raw hazelnuts in an airtight container away from heat and light. Refrigeration or freezing is best for longer storage because their oils can become rancid over time.

Does roasting hazelnuts change their nutrition?

Roasting does not remove their protein, but prolonged high heat can reduce some heat-sensitive compounds and slightly alter the fats. Lightly dry-roasted hazelnuts without added oil, salt, or sugar remain a close alternative to raw ones.

Do raw hazelnuts need to be soaked?

No, soaking is optional rather than necessary. It can soften the texture, but soaked hazelnuts should be refrigerated and used promptly because added moisture shortens their keeping time.

Why do raw hazelnuts taste bitter or soapy?

A bitter, paint-like, or soapy taste is often a sign that the natural oils have gone rancid. Discard hazelnuts with an off smell, mold, or a distinctly unpleasant taste.

Are raw hazelnuts better before or after a workout?

A small serving can work before longer activity, but their high fat content may feel heavy for some people right before exercise. After training, pair them with a carbohydrate or protein food, such as fruit, yogurt, or milk, for a more balanced snack.

Is it okay to eat raw hazelnuts at night?

Yes, raw hazelnuts can be eaten in the evening if the portion suits your appetite. A small handful is generally more satisfying than mindlessly eating from the bag.

Can you eat raw hazelnuts with coffee?

Yes. They make a crunchy, satisfying accompaniment to coffee and can replace pastries or candy more often. Keep in mind that hazelnut-flavored syrups and chocolate spreads are not nutritionally equivalent to plain raw hazelnuts.

Should I choose raw hazelnuts or almonds?

Both are nutritious nuts, but hazelnuts have a richer, more buttery flavor and are especially popular in desserts and savory salads. Choose based on taste, budget, allergies, and how you plan to use them, or rotate both for variety.

Do hazelnuts in the shell last longer than shelled hazelnuts?

Yes. The hard shell helps protect the kernel from light, oxygen, and damage, so in-shell hazelnuts generally keep longer. Shelled hazelnuts benefit most from cold, airtight storage.

Who should be cautious with raw hazelnuts?

Anyone with a tree-nut allergy should avoid hazelnuts, as reactions can be severe. Whole hazelnuts are also a choking risk for young children and for anyone with swallowing difficulties, so use a ground or smooth paste form when appropriate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026