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A loose mound of finely ground raw hazelnuts, with a pale tan colour and a slightly coarse, grainy texture.
●Low GI
⚡High Potassium
💪High Protein

Ground Raw Hazelnut Calories

High in healthy fats, vitamin E, and magnesium

In season: Autumn · Winter

CALORIES · 100 G

628kcal

GI

15low

POTASSIUM · 100 G

680mg

FIBER · 100 G

10g

Quick answer

2 tablespoon (medium) of Ground Raw Hazelnut (20 g) has 126 calories. That works out to 628 calories per 100 g. It contains 3.4 g of carbs, 3 g of protein, 12.2 g of fat and 2 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.

Ground Raw Hazelnut Nutrition Facts

Selected: 2 tablespoon (medium) · 20 g

126

KCAL / 20G

Carbs

3.4g

· 1% DV

Protein

3g

· 6% DV

Fat

12.2g

· 16% DV

Fiber

2g

· 7% 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%

Ground Raw Hazelnut nutrition facts table · 2 tablespoon (medium) (20 g)

NutrientAmount% DV
Calories126 kcal
Total fat12.2 g16%
Saturated fat0.9 g5%
Trans fat0 g
Sodium0 mg0%
Total carbohydrate3.4 g1%
Fiber2 g7%
Protein3 g6%

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 2 Tablespoons of Ground Raw Hazelnut?

ServingAmountCalories
2 tablespoon (medium)20 g126 kcal
1 tablespoon (small)10 g63 kcal
1 ounce (medium)28 g176 kcal
3 tablespoon (large)30 g188 kcal
1 serving (medium)30 g188 kcal
1 pack (small)50 g314 kcal
100 g100 g628 kcal
1 pack (large)100 g628 kcal
1 cup (whole)120 g754 kcal

Calculated from 628 calories per 100 g.

Frequently Asked Questions About Ground Raw Hazelnut

What can you use ground raw hazelnut for?

Ground raw hazelnut works well in cakes, cookies, pastry fillings, granola, and desserts. It adds a distinct nutty flavor and moist texture; you can also stir it into yogurt or oatmeal.

Can you bake with ground raw hazelnut?

Yes, ground raw hazelnut can be used in baking. Replace part of the flour in a cake or cookie recipe for hazelnut flavor, but replacing all the flour may leave the bake crumbly because hazelnut does not form gluten.

How should you store ground raw hazelnut?

Store ground raw hazelnut in an airtight container in a cool, dark place. Grinding exposes more of its natural oil to air, light, and heat, which can make the flavor turn stale or rancid sooner than whole nuts.

Can you freeze ground raw hazelnut?

Yes, ground raw hazelnut can be frozen in an airtight, freezer-safe container. Portion it before freezing so you only thaw what you need, and avoid refreezing thawed hazelnut to help preserve its flavor and texture.

Can ground raw hazelnut replace flour?

It can replace some flour, but not usually all of it. Ground raw hazelnut contains no gluten and behaves differently in a batter, so use it as a partial replacement unless the recipe was specifically developed for nut flour.

Can you eat ground raw hazelnut without cooking it?

Yes, ground raw hazelnut can be eaten without cooking because it is made from unroasted hazelnuts. Add it to yogurt, oatmeal, or smoothies; anyone with a hazelnut allergy should avoid it.

Is ground raw hazelnut the same as hazelnut flour?

Not always. Ground raw hazelnut usually means whole, unroasted hazelnuts ground into a meal, while hazelnut flour may be finer or made from nuts with some of their oil removed. The difference can affect a recipe's texture.

How do you make ground raw hazelnut at home?

To make ground raw hazelnut, pulse shelled, unroasted hazelnuts in a food processor in short bursts. Stop and check the texture often: blending continuously can release the oil and turn the nuts into a paste.

Can you make hazelnut butter from ground raw hazelnut?

Yes, you can process ground raw hazelnut into hazelnut butter. It may look dry and crumbly at first, then become smoother as the nuts release their oil; pause the processor as needed to check the consistency.

How can you tell if ground raw hazelnut has gone bad?

Ground raw hazelnut that smells like stale or rancid oil, or tastes distinctly bitter, should be discarded. Fresh ground hazelnut has a pleasant nutty aroma and a mild, naturally sweet flavor.

Ground Raw Hazelnut Vitamins & Minerals

Vitamins

Vitamin E

3mg · 20% DV

Biotin

4.8µg · 16% DV

B1

0.13mg · 11% DV

B6

0.11mg · 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

Ground Raw Hazelnut Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ground Raw Hazelnut

To burn the 126 calories in 2 tablespoon (medium) (20 g):

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Ground Raw Hazelnut?

Ground raw hazelnut is made by finely grinding uncooked hazelnuts. Hazelnuts are widely grown around the Black Sea and used in Turkish cooking, while ground raw hazelnut is also a handy pantry ingredient for baking and everyday meals.

It has a mild sweetness, a rich, buttery texture and a fresh nutty flavour. Stir it into porridge or yoghurt, blend it into smoothies, or use it in cakes and biscuits; it can also be sprinkled over fruit or desserts. It is particularly rich in fats and fibre, so a small spoonful adds plenty of richness. For a deeper flavour, briefly toast it in a dry pan before adding it to a dish.

How Nutritious Is Ground Raw Hazelnut?

Nutrient density

Very high

80/ 100

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

53/ 100

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 Ground Raw Hazelnut 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 Ground Raw Hazelnut Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Ground Raw Hazelnut 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

Ground Raw Hazelnut Fat Profile

SATURATED

0.9g

MONOUNSATURATED

9.14g

POLYUNSATURATED

1.58g

⚖️

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.