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Raw, ground hazelnut; high in vitamin E and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Raw ground 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 serving (medium) | 25 g | 157 kcal |
| 3 tablespoon (large) | 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 (medium) | 120 g | 754 kcal |
Calculated from 628 calories per 100 g.
Add raw ground hazelnut to cakes, cookies, pancakes, porridge, or yogurt. In baking, replace only part of the flour at first: hazelnut adds fat and a moist, tender texture, so a full swap can change how the recipe holds together.
Store raw ground hazelnut in an airtight container away from heat, light, and moisture. Because grinding exposes more of its oil to air, keep it refrigerated if you will not use it soon, and smell it before adding it to a recipe.
Yes, raw ground hazelnut freezes well in an airtight freezer-safe container or bag. Take out only what you need and return the rest promptly. Let the portion warm while sealed to reduce condensation on the ground nuts.
Not always. Raw ground hazelnut is usually whole hazelnuts ground into a meal, while hazelnut flour may be more finely ground or made from nuts with some oil removed. The difference affects how much moisture and richness it adds to baking.
Yes, in many recipes, but the flavor will be milder and less toasted. If a recipe relies on roasted hazelnut for a strong nutty taste, briefly toasting the raw ground hazelnut can make the result more similar.
Yes, blend raw ground hazelnut in a powerful food processor, stopping to scrape down the sides as needed. It may take time to become smooth; the finished butter will taste milder than one made from roasted hazelnuts.
Usually not as a one-to-one replacement. Raw ground hazelnut contains no gluten and contributes more fat than wheat flour, so baked goods may turn dense or crumbly. Start by replacing only part of the flour in a recipe.
Yes, its natural oils can turn rancid over time. A sharp, paint-like or stale smell, an unpleasant bitter taste, or signs of moisture are reasons to discard it. Airtight, cool storage helps preserve its fresh, sweet aroma.
No, it does not have to be toasted before baking. Use it raw for a gentler hazelnut flavor; toast it carefully first when you want a deeper, nuttier taste, since ground nuts can brown faster than whole hazelnuts.
Yes, stir raw ground hazelnut into oatmeal or sprinkle it over yogurt and fruit. It thickens mixtures as it absorbs moisture, so add it just before serving if you want to keep a more distinct, soft texture.
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.
Raw ground hazelnut is hazelnut milled without roasting, giving it a soft, slightly oily texture and a fragrant, gently sweet flavour. Hazelnuts are especially associated with Turkey’s Black Sea region, while ground hazelnut is also a familiar ingredient in European baking. Stir it into porridge or yoghurt, add it to cake and cookie batters, or use it with chocolate in desserts; it can also be blended into smoothies.
It is rich in fats and provides vitamin E, along with fibre and plant protein. Its flavour is concentrated, so a little can bring plenty of hazelnut character to a dish. For a simple snack, pair it with fruit or yoghurt, and keep the ground nuts in a sealed container to help preserve their freshness.
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
— Not 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.