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Roasted Hazelnut with Shell Calories
Oven-roasted, shell-on hazelnut; source of fiber, healthy fats, and vitamin E
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
10 piece (medium) of Roasted Hazelnut with Shell (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5.1 g of carbs, 4.5 g of protein, 18.3 g of fat and 3 g of fiber. Its 1.9 mg of Manganese covers 81% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted Hazelnut with Shell Nutrition Facts
Selected: 10 piece (medium) · 30 g
188
KCAL / 30G
Carbs
5.1g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.3g
· 23% DV
Fiber
3g
· 11% 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%
Roasted Hazelnut with Shell nutrition facts table · 10 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 18.3 g | 23% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 3 g | 11% |
| Protein | 4.5 g | 9% |
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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How Many Calories in 10 Pieces of Roasted Hazelnut with Shell?
| Serving | Amount | Calories |
|---|---|---|
| 10 piece (medium) | 30 g | 188 kcal |
| 5 piece (small) | 15 g | 94 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 50 g | 50 g | 314 kcal |
| 20 piece (large) | 60 g | 377 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Roasted Hazelnut with Shell
Can you eat the shell of roasted hazelnuts with shell?
No, the hard outer shell of roasted hazelnuts with shell is not edible. Crack it open and eat the kernel inside; the thin brown skin around the kernel can be eaten.
How do you crack roasted hazelnuts with shell?
Crack roasted hazelnuts with shell using a nutcracker, applying firm pressure without crushing the kernel. If you do not have one, wrap a hazelnut in a clean towel and tap it gently with a small hammer on a stable surface.
How should roasted hazelnuts with shell be stored?
Store roasted hazelnuts with shell in an airtight container in a cool, dry, dark place. Keeping the shells intact helps protect the kernels from air and moisture; refrigerate or freeze them if you need to keep them longer.
How can you tell if roasted hazelnuts with shell have gone bad?
Roasted hazelnuts with shell may be rancid if the kernel smells like old oil or tastes bitter. Discard them if you notice mold, dampness, or an unusual odor rather than tasting questionable nuts to check.
Can roasted hazelnuts with shell be eaten as a snack?
Yes, roasted hazelnuts with shell make a convenient snack once you crack off the inedible shells. Put the kernels in a small bowl instead of eating straight from a large container, which makes it easier to keep track of how many you have eaten.
Are roasted hazelnuts with shell the same as raw hazelnuts?
No, roasted hazelnuts with shell have been heated, which gives them a toastier flavor and a crisper texture than raw hazelnuts. The roasting can also make the kernels more fragrant, but excessive heat may leave them burnt or bitter.
Can you roast hazelnuts with shell in the oven at home?
Yes, you can roast hazelnuts with shell in the oven, spreading them in a single layer and checking them frequently. Because heat must pass through the shell, roasting takes longer than for shelled kernels; let them cool before cracking and tasting.
Do roasted hazelnuts with shell need to be peeled after cracking?
No, you do not need to peel the thin brown skin on roasted hazelnuts with shell after cracking them. It is edible; if you dislike its slightly bitter taste, rub the kernel between your fingers to loosen some of it.
Are roasted hazelnuts with shell good for people with diabetes?
Roasted hazelnuts with shell can fit into many diabetes meal plans when eaten in a measured portion; plain nuts generally affect blood sugar less than sugary snacks. For advice tailored to your medication or glucose targets, ask your clinician or dietitian.
Can roasted hazelnuts with shell go rancid even before the shells are cracked?
Yes, roasted hazelnuts with shell can eventually go rancid, although an intact shell offers some protection. Heat, light, and moisture speed quality loss, so keep them sealed and discard kernels that smell oily or taste sharply bitter.
Roasted Hazelnut with Shell Vitamins & Minerals
Vitamins
Vitamin E
4.5mg · 30% DV
Biotin
7.2µg · 24% DV
B1
0.18mg · 15% DV
B6
0.18mg · 11% DV
Minerals
Manganese
1.86mg · 81% DV
Copper
0.51mg · 57% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Roasted Hazelnut with Shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Hazelnut with Shell
To burn the 188 calories in 10 piece (medium) (30 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.
What is Roasted Hazelnut with Shell?
Roasted hazelnut with shell is a whole hazelnut toasted in its hard outer shell; crack the shell to reach the edible kernel. Hazelnuts are especially associated with Turkey’s Black Sea region, though they are enjoyed in many parts of the world.
Roasting brings out their fragrant, gently sweet flavour, while the kernel stays crisp. Serve them as a snack, with coffee or tea, or alongside fruit and cheese. They are rich in fats and provide fibre and vitamin E, making a small handful satisfying. Since it is easy to keep snacking, crack a few into a small bowl rather than eating straight from a large supply.
How Nutritious Is Roasted Hazelnut with Shell?
Nutrient density
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.
Satiety score
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.
Is Roasted Hazelnut with Shell 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 Roasted Hazelnut with Shell Contain Allergens?
Contains these allergens:
Which Diets Is Roasted Hazelnut with Shell Good For?
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
Roasted Hazelnut with Shell Fat Profile
SATURATED
1.35g
MONOUNSATURATED
13.71g
POLYUNSATURATED
2.37g
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.