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Fresh, in-shell pointed hazelnut; high in fiber, vitamin E, and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fresh pointed hazelnut (3 g) has 19 calories. That works out to 628 calories per 100 g. It contains 0.5 g of carbs, 0.4 g of protein, 1.8 g of fat and 0.3 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 3 g
19
KCAL / 3G
Carbs
0.5g
· 0% DV
Protein
0.4g
· 1% DV
Fat
1.8g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 8% · Fat 82%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 0.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 3 g | 19 kcal |
| 1 serving (small) | 28 g | 176 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 10 piece (medium) | 30 g | 188 kcal |
| 1 serving (medium) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 serving (large) | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
| 1 pack (large) | 200 g | 1256 kcal |
Calculated from 628 calories per 100 g.
Crack the hard shell and eat the kernel inside. The thin brown skin on the kernel is edible, too; fresh pointed hazelnuts are generally softer and moister than dried hazelnuts.
Keep fresh pointed hazelnuts in their shells in the refrigerator in a ventilated container. They spoil sooner than dried nuts, so discard any with mold, a sour smell, or a wet, mushy texture.
Yes, fresh pointed hazelnuts can be eaten raw once you remove the hard shell. Choose intact nuts without signs of spoilage; neither the outer husk nor the hard shell is edible.
You can roast fresh pointed hazelnuts, but their extra moisture means they may not turn crisp as quickly as dried nuts. Remove the shells, spread the kernels in one layer, and roast at moderate heat, checking often.
Fresh pointed hazelnuts contain more moisture than dried hazelnuts, so their kernels can feel softer. Softness alone does not mean they have spoiled, but discard them if they smell sour, look moldy, or feel slimy.
Yes, fresh pointed hazelnuts freeze well. Remove the kernels from their shells, pack them in an airtight freezer container, and portion them before freezing so you only thaw what you need.
Fresh pointed hazelnuts have more moisture and a softer bite, while dried hazelnuts are firmer and crunchier. Fresh kernels are pleasant to eat as they are; dried ones are often easier to use in baking and cooking.
Use a nutcracker to break the hard shell with controlled pressure, keeping your fingers clear of the cracking point. Avoid biting the shell, which can chip or damage your teeth.
Fresh pointed hazelnuts are usually available around the late-summer hazelnut harvest. The exact season varies by growing region and year, and hazelnuts sold outside the harvest period are generally dried.
Yes, the thin brown skin covering the kernel is edible and does not need to be peeled. Remove the hard shell first, and discard the nut if the kernel has mold, an off smell, or an unusual slimy texture.
Vitamins
Vitamin E
0.45mg · 3% DV
Biotin
0.6µg · 2% DV
B1
0.02mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.05mg · 6% DV
Phosphorus
8.7mg · 1% DV
Magnesium
4.89mg · 1% DV
Potassium ⭐
20mg · 1% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 19 calories in 1 piece (medium) (3 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.
Fresh pointed hazelnut is a freshly harvested, unroasted hazelnut variety with an elongated, tapered shape. Hazelnuts are strongly associated with Turkey’s Black Sea coast, where they are often enjoyed in season. Crack the shell to get to the kernel; its texture is softer and moister than that of a dried or roasted hazelnut, with a mild, fresh sweetness.
Eat it as a snack, or add the kernels to breakfast, salads and homemade desserts. It is rich in fats and fibre and is energy-dense, so a small handful makes a satisfying portion. Its fresh flavour also pairs well with fruit or plain yoghurt.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.14g
MONOUNSATURATED
1.37g
POLYUNSATURATED
0.24g
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Nutrition data compiled from USDA FoodData Central and scientific sources.