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Healthy fats, vitamin E, magnesium, protein source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Ground hazelnuts (20 g) has 126 calories. That works out to 628 calories per 100 g. It contains 3.3 g of carbs, 2.8 g of protein, 12.2 g of fat and 1.9 g of fiber. Its 1.2 mg of Manganese covers 54% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 20 g
126
KCAL / 20G
Carbs
3.3g
· 1% DV
Protein
2.8g
· 6% DV
Fat
12.2g
· 16% DV
Fiber
1.9g
· 7% 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 | 126 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 1.9 g | 7% |
| Protein | 2.8 g | 6% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 126 kcal |
| 1 tablespoon (small) | 10 g | 63 kcal |
| 1 piece (small) | 15 g | 94 kcal |
| 1 ounce (medium) | 28 g | 176 kcal |
| 3 tablespoon (large) | 30 g | 188 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| ½ cup (small) | 50 g | 314 kcal |
| 1 pack (medium) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (medium) | 100 g | 628 kcal |
Calculated from 628 calories per 100 g.
Ground hazelnuts work well in cakes, cookies, tart fillings and as a topping for porridge or desserts. Stir them into the batter for a nutty flavour, or sprinkle them on top for texture; they add fat and do not behave exactly like wheat flour.
Pulse hazelnuts in a food processor until they reach the texture you want. Use short bursts and scrape down the bowl as needed; running the machine continuously can warm the nuts and release their oil, turning them into a paste.
Not always. Ground hazelnuts may be coarse and oily, while hazelnut flour is usually milled more finely and can have a different texture. Check the recipe’s intended consistency before substituting one for the other.
Not as a one-for-one swap in most recipes. Ground hazelnuts contain no gluten and contribute more fat, so replacing all the flour can make baked goods crumbly or dense. Replacing part of the flour is usually easier to manage.
Ground hazelnuts become paste when prolonged blending warms them and releases their natural oil. To keep them crumbly, pulse briefly, pause to cool the processor if needed, and stop as soon as the desired texture is reached.
No, roasting is optional. It brings out a deeper, toastier flavour, while raw hazelnuts give a milder taste. If a recipe specifies roasted ground hazelnuts, roast the whole nuts first and let them cool before grinding.
You do not have to remove hazelnut skins before grinding. They can add a slightly bitter, earthy note and darker flecks; for a milder flavour and paler result, use blanched hazelnuts or rub off the skins after roasting.
Keep ground hazelnuts in an airtight container away from heat and light. Because grinding exposes more of the nut to air, they can turn rancid faster than whole hazelnuts; refrigerate them if your kitchen is warm.
Yes, ground hazelnuts freeze well in an airtight, moisture-proof container. Take out only what you need and let the sealed container come to room temperature before opening it, which helps prevent condensation from making the nuts damp.
Rancid ground hazelnuts often smell sharp, stale or paint-like and taste bitter. Discard them if their smell or flavour has changed; storing them tightly sealed and away from warmth and light helps preserve their quality.
Vitamins
Vitamin E
3mg · 20% DV
Biotin
4µg · 13% DV
B6
0.11mg · 6% DV
Folate
22.6µg · 6% DV
Minerals
Manganese
1.24mg · 54% DV
Copper
0.34mg · 38% DV
Phosphorus
58mg · 8% DV
Magnesium
33mg · 8% DV
Potassium ⭐
136mg · 4% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 2 tablespoon (medium) (20 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.
Ground hazelnuts are whole hazelnuts, either raw or roasted, milled to a fine or coarse texture. Hazelnuts are especially associated with Turkey, one of the world’s major growing regions, and grinding them makes their rich flavour easy to use in both home baking and prepared foods.
They taste sweet and nutty, with a soft, slightly oily texture. Stir them into porridge or yoghurt, or use them in cakes, biscuits, pastry fillings and chocolate-based recipes; in parts of Europe they are also common in pralines and nut pastes. They are energy-dense and provide mostly fats, along with fibre and protein. Add a spoonful for flavour, or replace some flour in a recipe for a more pronounced hazelnut taste.
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.
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 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.
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.9g
MONOUNSATURATED
9.14g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 154:1
Above the ideal 4:1 (154:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.