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Rich in healthy fats, vitamin E, and manganese.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (grated) of Ground unsweetened hazelnut (15 g) has 94 calories. That works out to 628 calories per 100 g. It contains 2.6 g of carbs, 2.3 g of protein, 9.2 g of fat and 1.5 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (grated) · 15 g
94
KCAL / 15G
Carbs
2.6g
· 1% DV
Protein
2.3g
· 5% DV
Fat
9.2g
· 12% DV
Fiber
1.5g
· 5% 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 | 94 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 2.3 g | 5% |
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 (grated) | 15 g | 94 kcal |
| 1 tablespoon (grated) | 8 g | 50 kcal |
| 1 serving (small) | 20 g | 126 kcal |
| 0.25 cup (grated) | 28 g | 176 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 4 tablespoon (grated) | 30 g | 188 kcal |
| 1 serving (medium) | 35 g | 220 kcal |
| 1 serving (large) | 50 g | 314 kcal |
| ½ cup (grated) | 56 g | 352 kcal |
| 100 g | 100 g | 628 kcal |
Calculated from 628 calories per 100 g.
Add ground unsweetened hazelnut to cake or cookie batter, porridge, yogurt, or smoothies. It brings a nutty flavor and moisture, but it does not sweeten a recipe, so add the sweetener your recipe calls for separately.
Yes, it can replace some of the flour in many recipes, but it will not provide the same structure or rise as wheat flour. Replacing all the flour can make baked goods dense and oily, so start by substituting only part of it.
Not always. Ground hazelnut is usually made from whole nuts and retains their natural oil, while some products called hazelnut flour are made from nuts that have been partly defatted. The two can behave differently in baking.
Pulse whole hazelnuts in a food processor until finely ground. Stop and check the texture at short intervals: running the processor continuously can release the nuts’ oil and turn the mixture into a paste.
Keep ground unsweetened hazelnut in an airtight container in a cool, dark place. Its natural oils can become stale more quickly with exposure to heat and light, so refrigerate it if you are storing it for longer.
Yes. Put it in an airtight freezer-safe container and take out only what you need. Let the portion come to room temperature before opening its container, which helps prevent condensation from making the remaining hazelnut damp.
No, it does not need to be toasted; it can go straight into recipes. Toasting gives it a deeper flavor, but ground nuts can burn quickly, so use low heat and keep a close eye on them.
Yes. Mix it with breadcrumbs and press the mixture onto the food before cooking. The hazelnut’s natural oil helps it brown, so watch the coating as it cooks to keep it from getting too dark.
The nuts release their natural oil when they are ground for too long, which makes the powder clump and eventually form a paste. For a finer, loose texture, pulse in short bursts and stop as soon as the nuts are ground.
Often, yes, especially in cakes and cookies, but the result will have a stronger hazelnut flavor and may be more oily. Try it in a small batch first, since the two ingredients can affect a recipe’s texture differently.
Vitamins
Vitamin E
2.25mg · 15% DV
B1
0.1mg · 8% DV
B6
0.08mg · 5% DV
Folate
16.95µg · 4% DV
Minerals
Manganese
0.93mg · 40% DV
Copper
0.26mg · 29% DV
Phosphorus
44mg · 6% DV
Magnesium
24mg · 6% DV
Potassium ⭐
102mg · 3% DV
Sodium
0mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 94 calories in 2 tablespoon (grated) (15 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 unsweetened hazelnut is simply hazelnut milled into a fine or slightly grainy meal, with no sugar added. It brings the nut’s naturally sweet, toasty flavour to recipes without needing whole or chopped nuts, and is especially useful when you want an even texture.
Stir it into porridge or yoghurt, sprinkle it over breakfast, or use it in cakes, biscuits and desserts; ground hazelnuts are also familiar in European baking and confectionery. It is rich in fats and provides vitamin E and manganese. A little adds plenty of flavour, so start with a modest spoonful and pair it with fruit or yoghurt for a satisfying snack.
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
0.68g
MONOUNSATURATED
6.86g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 117:1
Above the ideal 4:1 (117:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.