1 ounce (medium) of Hazelnut Kernel (28 g) has 176 calories. That works out to 628 calories per 100 g. It contains 4.8 g of carbs, 4.2 g of protein, 17.1 g of fat and 2.8 g of fiber. Its 1.7 mg of Manganese covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Hazelnut Kernel?

Hazelnut kernels are the edible insides of hazelnuts after their hard shells have been removed. They are especially associated with Turkey’s Black Sea region, though they are widely enjoyed elsewhere too. Raw kernels taste gently sweet and buttery; roasting brings out a deeper, toastier flavour, while their firm crunch makes them satisfying to eat on their own.

They’re commonly added to breakfast bowls, baked goods, chocolate, and savoury dishes, or simply eaten as a snack. Hazelnut kernels are rich in fats and provide fibre and vitamin E, so a small handful can add plenty of flavour and staying power. Pair them with fruit or yoghurt, or chop them over porridge for an easy addition.

Hazelnut Kernel Nutrition Facts

Selected: 100 g

628

KCAL / 100G

Carbs

17g

· 6% DV

Protein

15g

· 30% DV

Fat

61g

· 78% DV

Fiber

10g

· 36% 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%

Hazelnut Kernel Vitamins & Minerals

Vitamins

Vitamin E

15mg · 100% DV

Biotin

20µg · 67% DV

0.6mg · 35% DV

Folate

113µg · 28% DV

Minerals

Manganese

6mg · 261% DV

Copper

2mg · 222% DV

Phosphorus

290mg · 41% DV

Magnesium

163mg · 39% DV

How Nutritious Is Hazelnut Kernel?

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.

Hazelnut Kernel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Hazelnut Kernel

To burn the 628 calories in 100 g:

🚶

155min

Walking (5 km/h)

🏃

64min

Running (8 km/h)

🚴

85min

Cycling

🏊

73min

Swimming

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

Is Hazelnut Kernel 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 Hazelnut Kernel 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 Hazelnut Kernel 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

Hazelnut Kernel Fat Profile

SATURATED

4.5g

MONOUNSATURATED

46g

POLYUNSATURATED

7.8g

⚖️

Omega 6:3 ratio 84.4:1

Above the ideal 4:1 (84.4:1).

Compare Hazelnut Kernel

🌰vs🥜

Hazelnut Kernel vs Peanuts61 kcal more per 100 g

→🌰vs🥜

Hazelnut Kernel vs Walnut26 kcal fewer per 100 g

→🌰vs🥜

Hazelnut Kernel vs Almond49 kcal more per 100 g

→🌰vs🌻

Hazelnut Kernel vs Sunflower seeds44 kcal more per 100 g

→

Foods Similar to Hazelnut Kernel

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Hazelnut Kernel

Are hazelnut kernels good for you?

Yes, hazelnut kernels provide vitamin E, fibre, magnesium and mostly unsaturated fats. They can be a nourishing snack or ingredient, though their energy density makes portion awareness useful, especially when eating them straight from a large bag.

Do hazelnut kernels help with weight loss?

Hazelnut kernels do not cause weight loss by themselves, but their fibre and fats can make a small serving satisfying. Because they are energy-dense, adding large handfuls without adjusting other foods can work against a calorie deficit.

Can you eat the skin on hazelnut kernels?

Yes, the thin brown skin on hazelnut kernels is edible. It can taste slightly bitter, particularly after roasting; if you want a milder flavour, rub warm roasted kernels in a clean kitchen towel to loosen some of the skins.

Are hazelnut kernels better raw or roasted?

Both raw and roasted hazelnut kernels are fine to eat. Roasting brings out a deeper, toastier flavour and a crisper texture, while raw kernels taste milder; choose according to the recipe or the flavour you prefer.

How do you roast hazelnut kernels at home?

Spread hazelnut kernels in a single layer and roast them without oil, stirring or shaking occasionally for even browning. Watch closely so they do not scorch, then let them cool before eating or rubbing off loose skins.

How should hazelnut kernels be stored?

Keep hazelnut kernels in an airtight container in a cool, dark place to limit exposure to heat, light and air, which can make their oils go rancid. Refrigeration is useful in a warm kitchen or when keeping a larger supply.

Can you freeze hazelnut kernels?

Yes, hazelnut kernels freeze well when packed airtight and protected from moisture and odours. Take out only what you need and let it come to room temperature before opening the container, so condensation does not collect on the nuts.

Should you wash hazelnut kernels before eating them?

No, clean, ready-to-eat hazelnut kernels generally do not need washing. If you rinse them, dry them thoroughly before storage; leftover moisture can encourage mould and make the kernels lose their crisp texture.

How can you tell if hazelnut kernels have gone rancid?

Rancid hazelnut kernels may smell stale, bitter or paint-like and taste unpleasant. Discard kernels with visible mould, dampness or an unusual appearance rather than tasting them to check whether they are safe.

Can you make hazelnut butter from hazelnut kernels?

Yes, you can make hazelnut butter by blending lightly roasted, cooled hazelnut kernels in a powerful food processor. They first become a coarse meal, then release their natural oils and turn creamy; pause to scrape down the sides as needed.

Have another question about Hazelnut Kernel?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026