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High in healthy fats, vitamin E, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| 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 | 3.4 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 3 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 ounce (medium) | 28 g | 176 kcal |
| 3 tablespoon (large) | 30 g | 188 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 1 pack (small) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 pack (large) | 100 g | 628 kcal |
| 1 cup (whole) | 120 g | 754 kcal |
Calculated from 628 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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 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.
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 78:1
Above the ideal 4:1 (78:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.