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Fresh hazelnut kernel Calories
Fresh, high fiber, vitamin E, healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh hazelnut kernel (5 g) has 31 calories. That works out to 615 calories per 100 g. It contains 0.8 g of carbs, 0.7 g of protein, 2.8 g of fat and 0.5 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh hazelnut kernel Nutrition Facts
Selected: 1 piece (medium) · 5 g
31
KCAL / 5G
Carbs
0.8g
· 0% DV
Protein
0.7g
· 1% DV
Fat
2.8g
· 4% DV
Fiber
0.5g
· 2% 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%
Fresh hazelnut kernel nutrition facts table · 1 piece (medium) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.1 mg | 0% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 0.7 g | 1% |
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 Medium Fresh hazelnut kernel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 31 kcal |
| 1 tablespoon (grated) | 7 g | 43 kcal |
| 1 tablespoon (chopped) | 10 g | 62 kcal |
| 1 serving (small) | 30 g | 185 kcal |
| 10 piece (medium) | 50 g | 308 kcal |
| 1 serving (medium) | 50 g | 308 kcal |
| 100 g | 100 g | 615 kcal |
| 1 serving (large) | 100 g | 615 kcal |
| 1 cup (whole) | 120 g | 738 kcal |
Calculated from 615 calories per 100 g.
Frequently Asked Questions About Fresh hazelnut kernel
Can you eat fresh hazelnut kernels raw?
Yes, fresh hazelnut kernels can be eaten raw once they are shelled and clean. They are usually softer and juicier than dried hazelnuts, with a mild, sometimes grassy flavor.
How do you know if fresh hazelnut kernels are ripe?
Ripe fresh hazelnut kernels feel firm rather than mushy and have a clean, mild nutty smell. Because fresh kernels naturally contain more moisture than dried ones, softness alone does not mean they are underripe or spoiled.
How should you store fresh hazelnut kernels?
Store fresh hazelnut kernels in a closed container in the refrigerator, keeping them as dry as possible. Check them before eating and discard any with mold, an unpleasant smell, or a slimy surface.
Do fresh hazelnut kernels taste different from dried hazelnuts?
Yes, fresh hazelnut kernels tend to taste milder, greener, and more juicy, while dried hazelnuts have a firmer bite and more concentrated nutty flavor. Drying also makes hazelnuts easier to keep for longer.
Can you roast fresh hazelnut kernels?
Yes, you can roast fresh hazelnut kernels, but their extra moisture means they may take longer than dried ones. Use moderate heat, stir them regularly, and keep an eye on them so they do not scorch.
Can you freeze fresh hazelnut kernels?
Yes, fresh hazelnut kernels freeze well when packed dry in an airtight container or freezer bag. Their texture may soften after thawing, so use thawed kernels in baking, sauces, or other dishes where a crisp bite is not essential.
Do you need to remove the skin from fresh hazelnut kernels?
No, the thin skin on fresh hazelnut kernels is edible. If you find its flavor too bitter, lightly roast the kernels and rub them in a clean towel to loosen some of the skin.
Why are fresh hazelnut kernels soft instead of crunchy?
Fresh hazelnut kernels are soft because they have not been dried as thoroughly as the crunchy hazelnuts commonly sold in shops. That natural moisture is expected, but a slimy feel, mold, or bad odor is not.
Can fresh hazelnut kernels be used in baking?
Yes, fresh hazelnut kernels work in cakes, cookies, and fillings; chop them or roast them first for a stronger flavor. Since they contain more moisture than dried kernels, avoid using visibly wet pieces in recipes that depend on a crisp topping.
Should you wash fresh hazelnut kernels before eating them?
You do not need to wash fresh hazelnut kernels if they are already clean. If you rinse them, dry them thoroughly and wash only the amount you plan to use, since storing them damp encourages mold.
Fresh hazelnut kernel Vitamins & Minerals
Vitamins
Vitamin E
0.75mg · 5% DV
B6
0.03mg · 2% DV
B1
0.02mg · 2% DV
Biotin
0.43µg · 1% DV
Minerals
Manganese
0.31mg · 13% DV
Copper
0.09mg · 10% DV
Phosphorus
15mg · 2% DV
Magnesium
8.15mg · 2% DV
Potassium ⭐
34mg · 1% DV
Sodium
0.1mg · 0% DV
Fresh hazelnut kernel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh hazelnut kernel
To burn the 31 calories in 1 piece (medium) (5 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 Fresh hazelnut kernel?
Fresh hazelnut kernel is the edible nut taken from a newly harvested hazelnut, before it has been dried. Compared with the familiar dried nut, it is generally softer and moister, with a milder, sometimes slightly milky taste. Hazelnuts are grown in several regions, with Turkey’s Black Sea coast among the best-known growing areas.
Eat it shelled as a seasonal snack, or add it to breakfast, yoghurt, baking and homemade spreads. It is rich in fats and fibre, so a small handful can be satisfying. Because it retains more moisture than dried hazelnuts, keep it cool and use it while fresh.
How Nutritious Is Fresh hazelnut kernel?
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 Fresh hazelnut kernel 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 Fresh hazelnut kernel Contain Allergens?
Contains these allergens:
Which Diets Is Fresh hazelnut kernel 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
Fresh hazelnut kernel Fat Profile
SATURATED
0.21g
MONOUNSATURATED
2.18g
POLYUNSATURATED
0.4g
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Nutrition data compiled from USDA FoodData Central and scientific sources.