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High hazelnut content, energy-dense, source of healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of 80% hazelnut butter (20 g) has 126 calories. That works out to 628 calories per 100 g. It contains 4.1 g of carbs, 2.2 g of protein, 11.4 g of fat and 1.6 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 20 g
126
KCAL / 20G
Carbs
4.1g
· 1% DV
Protein
2.2g
· 4% DV
Fat
11.4g
· 15% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 7% · Fat 80%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 2.2 g | 4% |
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 |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 126 kcal |
| 1 teaspoon (small) | 7 g | 44 kcal |
| 1 slice (thin) | 15 g | 94 kcal |
| 2 slice (thick) | 30 g | 188 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 2 tablespoon (double) | 40 g | 251 kcal |
| 1 serving (large) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 240 g | 1507 kcal |
Calculated from 628 calories per 100 g.
Not necessarily. 80% hazelnut butter is mostly ground hazelnuts, while many hazelnut spreads contain more sugar and may include cocoa or other ingredients. The name alone does not tell you how sweet the product is.
The oil usually separates naturally from the ground hazelnuts, especially when the jar has been sitting undisturbed. Stir it back in before serving; an oily layer by itself is not a sign that the butter has spoiled.
Usually, a cool, dry cupboard is suitable unless the package says otherwise. Refrigeration can make 80% hazelnut butter firmer and harder to spread, so follow the storage directions on the jar and keep the lid tightly closed.
Yes. You can add 80% hazelnut butter to cookies, cakes, and brownies for a roasted hazelnut flavor. Stir it thoroughly first, since separated oil can change the texture of the batter and make a recipe greasy.
Often, yes. Use it in a similar amount in sandwiches, sauces, or baking, but expect a more pronounced hazelnut flavor. Its sweetness and thickness may differ from the peanut butter in the original recipe, so adjust the other ingredients to taste.
Yes. A spoonful blends well into smoothies with banana, cocoa, or oats and adds a rich hazelnut taste. Blend it with the liquid ingredients rather than stirring it in afterward, which helps prevent oily streaks.
A stale, bitter, or paint-like smell or taste can indicate that the hazelnut oils have turned rancid. Natural oil separation is different: stir it in and smell or taste the product before deciding it has spoiled.
It can be a nourishing choice: hazelnuts provide unsaturated fats, fibre, and other nutrients. It is also energy-dense, so a modest amount works well as part of a meal or snack rather than as an unlimited dip.
Stir the oil back into the jar first, then spread a small amount with a warm knife or mix it with a little liquid in a separate bowl. Avoid heating the whole jar, which can affect its quality.
Yes, freezing is possible, though it may become firmer and need stirring after thawing. Use a sealed, freezer-safe container and leave a little room at the top; thaw it in the refrigerator before bringing it back to a spreadable consistency.
Vitamins
Vitamin E
3.28mg · 22% DV
Biotin
3.6µg · 12% DV
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.98mg · 43% DV
Copper
0.3mg · 33% DV
Phosphorus
60mg · 9% DV
Magnesium
35mg · 8% DV
Potassium ⭐
122mg · 4% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 1 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.
80% hazelnut butter is a spread made mostly from ground hazelnuts; the remaining ingredients can vary by product. Its flavour is rich and nutty, often with a roasted note, and its texture may be smooth or slightly grainy.
It works on toast or porridge, stirred into yoghurt, or as an ingredient in baking and sauces. In hazelnut-growing regions such as Turkey and across Europe, it is also enjoyed at breakfast or as a sweet spread with bread. With its high nut content, it is energy-dense and rich in fats. A thin spread paired with fruit makes a satisfying snack without needing much.
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 3
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
0.88g
MONOUNSATURATED
8.84g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 71:1
Above the ideal 4:1 (71:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.