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Hazelnuts Calories
Rich in monounsaturated fats, vitamin E, and manganese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5.1 g of carbs, 4.5 g of protein, 18.3 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.
Hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
188
KCAL / 30G
Carbs
5.1g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.3g
· 23% 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%
Hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 18.3 g | 23% |
| 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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How Many Calories in 1 Serving of Hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 188 kcal |
| 1 piece (whole) | 1.2 g | 8 kcal |
| 1 tablespoon (whole) | 9 g | 57 kcal |
| 10 piece (whole) | 12 g | 75 kcal |
| 2 tablespoon (whole) | 18 g | 113 kcal |
| 20 piece (whole) | 24 g | 151 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Hazelnuts
Are hazelnuts and filberts the same thing?
Yes, hazelnuts and filberts are names commonly used for the same nut. “Filbert” is more familiar in some regions and may refer to particular cultivated varieties, but in everyday recipes the terms are generally interchangeable.
How do you roast hazelnuts and remove their skins?
Spread hazelnuts in a single layer on a baking tray and roast them until fragrant and lightly browned. Let them cool, then rub them in a clean kitchen towel; this loosens much of the papery skin, though a little may remain.
How should you store hazelnuts so they do not go rancid?
Keep hazelnuts in an airtight container in a cool, dark, dry place, away from heat and sunlight. Their natural oils can turn stale over time, so refrigerate or freeze them if you need to keep them longer.
Can you freeze hazelnuts?
Yes, hazelnuts freeze well. Pack them in an airtight freezer-safe container or bag to protect them from moisture and odors. You can use them straight from the freezer in baking, or let them come to room temperature before eating.
Can you eat raw hazelnuts?
Yes, raw hazelnuts can be eaten without cooking. Their flavor is milder than roasted hazelnuts, and the thin brown skin is edible too. Discard any nuts that smell rancid, taste sharply bitter, or show signs of mold.
How do you make hazelnut butter at home?
Blend roasted hazelnuts in a food processor, stopping to scrape down the sides as needed. They first become crumbs and then turn creamy as their oils release. Add a little salt if you like, and store the butter in a sealed container.
What can you use instead of hazelnuts in a recipe?
For a similar crunch, almonds or pecans can replace hazelnuts in many baked goods and toppings. The flavor will change, especially in recipes where hazelnut is the main taste; for anyone with a nut allergy, choose a safe alternative rather than another tree nut.
Can dogs eat hazelnuts?
It is best not to give dogs hazelnuts. Whole nuts can pose a choking risk, and their fat may upset a dog’s stomach. Chocolate-coated, salted, or sweetened hazelnut products are also unsuitable, and some sweeteners can be dangerous to dogs.
Are hazelnuts good for you?
Hazelnuts can be a nutritious choice: they provide unsaturated fats, vitamin E, manganese, and fibre. Choose plain nuts rather than heavily salted or sugar-coated versions, and enjoy them as part of meals or snacks rather than relying on them as a health remedy.
Where do hazelnuts grow?
Hazelnuts grow on hazel shrubs or small trees in temperate regions. Turkey is a major producer, particularly along the Black Sea coast; hazelnuts are also grown in places including Italy, Spain, and the United States.
Hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.5mg · 30% DV
B1
0.19mg · 16% DV
B6
0.17mg · 10% DV
Folate
33.9µg · 8% DV
Minerals
Manganese
1.85mg · 80% DV
Copper
0.52mg · 58% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hazelnuts
To burn the 188 calories in 1 serving (medium) (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 Hazelnuts?
Giresun hazelnuts are grown around Giresun on Turkey’s Black Sea coast, a region closely associated with hazelnut cultivation. They have a fragrant, gently sweet flavour and are eaten raw or roasted, or ground into paste and used in sweets.
In Turkey they’re often enjoyed as a snack, alongside tea, and in pastries, chocolate and other desserts. Elsewhere, Hazelnuts are also a familiar baking ingredient and a topping for porridge or yoghurt. They’re energy-dense, with most of their calories coming from fat, and provide fibre as well. A small handful makes a satisfying snack; for a lighter addition to breakfast, try them chopped over fruit or plain yoghurt.
How Nutritious Is Hazelnuts?
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 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 Hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Hazelnuts Fat Profile
SATURATED
1.35g
MONOUNSATURATED
13.71g
POLYUNSATURATED
2.37g
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.