Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌰
Fresh hazelnuts Calories
Rich in vitamin E, heart-healthy monounsaturated fats, manganese, and copper; fresh, minimally processed hazelnut kernels.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Fresh hazelnuts (28 g) has 178 calories. That works out to 628 calories per 100 g. It contains 4.7 g of carbs, 4.2 g of protein, 17.2 g of fat and 2.7 g of fiber. Its 1.8 mg of Manganese covers 76% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh hazelnuts Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
178
KCAL / 28.35G
Carbs
4.7g
· 2% DV
Protein
4.2g
· 8% DV
Fat
17.2g
· 22% DV
Fiber
2.7g
· 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%
Fresh hazelnuts nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 17.2 g | 22% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 2.7 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Fresh hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 178 kcal |
| 5 piece (small) | 5 g | 31 kcal |
| 1 tablespoon (chopped) | 9 g | 57 kcal |
| 10 piece (medium) | 10 g | 63 kcal |
| 15 piece (large) | 15 g | 94 kcal |
| 2 tablespoon (chopped) | 18 g | 113 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 0.25 cup (chopped) | 34 g | 214 kcal |
| ½ cup (chopped) | 68 g | 427 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (chopped) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Fresh hazelnuts
Can you eat fresh hazelnuts raw?
Yes, fresh hazelnuts can be eaten raw; roasting is optional. Their texture is usually softer and their flavour milder than roasted hazelnuts. Keep any uneaten kernels sealed and cool so their oils stay fresh.
How should you store fresh hazelnuts?
Store fresh hazelnuts in an airtight container in a cool, dark place. Refrigerate them if your kitchen is warm, and keep them away from moisture and strong-smelling foods, which can affect their flavour.
Can you freeze fresh hazelnuts?
Yes, fresh hazelnuts freeze well. Pack them airtight in a freezer-safe container and portion them before freezing, so you can take out what you need without repeatedly exposing the rest to moisture and air.
How can you tell if fresh hazelnuts have gone bad?
Discard fresh hazelnuts that smell like stale or rancid oil, taste noticeably bitter, or show mould. A damp or unusually soft texture is another warning sign; do not try to salvage kernels that look mouldy.
Do you need to remove the skin from fresh hazelnuts?
No, the thin brown skin on fresh hazelnuts is edible, so peeling is optional. If you dislike its slightly bitter taste, roast the kernels briefly and rub them in a clean towel to loosen some of the skin.
Should you wash fresh hazelnuts before eating them?
You do not need to wash fresh hazelnuts if they are clean. If you rinse them, dry them thoroughly before storing or eating; trapped moisture can encourage spoilage, especially in a sealed container.
What is the difference between fresh and roasted hazelnuts?
Fresh hazelnuts are unroasted, with a softer bite and gentler flavour; roasting makes them crunchier and brings out a stronger aroma. You can eat fresh hazelnuts as they are or roast them at home for a different texture.
Can you use fresh hazelnuts in baking?
Yes, fresh hazelnuts work in baking. Chop them into cakes, cookies, or bread, or grind them for batters and fillings; roasting them first gives baked goods a more pronounced hazelnut flavour.
How do you roast fresh hazelnuts at home?
Roast fresh hazelnuts in a single layer at moderate oven heat, checking and stirring them often. Take them out once fragrant and lightly coloured, then let them cool; they can burn quickly and turn bitter.
Can fresh hazelnuts cause an allergic reaction?
Yes, fresh hazelnuts can trigger reactions in people with a tree-nut allergy, just like other hazelnuts. Avoid them if you have a known hazelnut allergy, and treat symptoms such as trouble breathing as an emergency.
Fresh hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.26mg · 28% DV
Biotin
4.82µg · 16% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.75mg · 76% DV
Copper
0.49mg · 54% DV
Phosphorus
82mg · 12% DV
Magnesium
46mg · 11% DV
Potassium ⭐
193mg · 6% DV
Sodium
0mg · 0% DV
Fresh hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh hazelnuts
To burn the 178 calories in 1 ounce (medium) (28.35 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 hazelnuts?
Fresh hazelnuts are shelled hazelnut kernels, not yet roasted. They are grown widely around the Black Sea and are enjoyed fresh during harvest, when their flavor can be milder and their texture softer than that of dried or roasted nuts.
Eat them on their own, add them to porridge or yoghurt, or use them in baking and desserts; in Turkey, they may also be served alongside tea. They are energy-dense, with mostly unsaturated fat, plus fibre and plant protein. A small handful with fruit makes a satisfying snack without needing a large portion.
How Nutritious Is Fresh 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 Fresh 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 Fresh hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Fresh 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
— Not suitable
Low FODMAP
— Not suitable
Fresh hazelnuts Fat Profile
SATURATED
1.27g
MONOUNSATURATED
12.94g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 74:1
Above the ideal 4:1 (74:1).
Compare Fresh hazelnuts
Foods Similar to Fresh hazelnuts
Have another question about Fresh hazelnuts?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.