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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 Crushed hazelnuts (20 g) has 126 calories. That works out to 628 calories per 100 g. It contains 3.3 g of carbs, 3 g of protein, 12.2 g of fat and 1.9 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 (grated) · 20 g
126
KCAL / 20G
Carbs
3.3g
· 1% DV
Protein
3g
· 6% DV
Fat
12.2g
· 16% DV
Fiber
1.9g
· 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 | 0.89 g | 4% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 1.9 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 (grated) | 20 g | 126 kcal |
| 1 piece (whole) | 1.2 g | 8 kcal |
| 1 tablespoon (grated) | 10 g | 63 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 0.25 cup (chopped) | 30 g | 188 kcal |
| 1 serving (small) | 30 g | 188 kcal |
| 1 serving (medium) | 45 g | 283 kcal |
| ½ cup (chopped) | 60 g | 377 kcal |
| 1 serving (large) | 60 g | 377 kcal |
| 100 g | 100 g | 628 kcal |
Calculated from 628 calories per 100 g.
Store crushed hazelnuts in an airtight container in a cool, dark, dry place. Because the pieces have more exposed surface than whole nuts, they can lose freshness sooner; refrigerate or freeze them if you will not use them soon.
Yes, you can toast crushed hazelnuts in a dry skillet over low to medium-low heat, stirring often. The small pieces brown quickly, so remove them as soon as they smell fragrant and start to color; residual pan heat can burn them.
Yes, crushed hazelnuts work well in cookies, cakes, and muffins, either folded into the batter or scattered on top. Fold them in gently at the end so they stay evenly distributed rather than collecting at the bottom.
Yes, crushed hazelnuts can replace chopped or whole hazelnuts when a recipe uses them for texture or topping. They will not provide the same crunch as large pieces, and they may toast or brown faster, so watch them closely.
No, crushed hazelnuts do not need to be peeled; the thin brown skin is edible. It can add a slightly bitter note, though, so for a milder flavor or a finer-looking topping, use blanched hazelnuts.
Yes, crushed hazelnuts freeze well in an airtight freezer-safe container or bag. Take out only what you need and return the rest promptly; letting them thaw and refreezing them repeatedly can affect their freshness and texture.
Yes, blend crushed hazelnuts in a sturdy food processor until they release their oils and become smooth. Stop occasionally to scrape down the sides and give the machine a break; adding oil is usually unnecessary.
Crushed hazelnuts may be rancid if they smell stale, sharp, or paint-like, or taste unpleasantly bitter. Discard them if you notice mold, dampness, or insects. Fresh hazelnuts should have a mild, nutty aroma.
Yes, crushed hazelnuts can be eaten raw and sprinkled over oatmeal, fruit, or yogurt. Roasting is optional and changes their flavor, but it does not make them safe for someone with a hazelnut allergy.
Sometimes, but crushed hazelnuts are not a direct one-for-one substitute for finely ground almond flour. Their coarser texture can make batters less smooth, so use finely ground hazelnuts when the recipe depends on a flour-like consistency.
Vitamins
Vitamin E
3.01mg · 20% DV
B1
0.13mg · 11% DV
B6
0.11mg · 6% DV
Folate
22.6µg · 6% DV
Minerals
Manganese
1.24mg · 54% DV
Copper
0.35mg · 39% 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 (grated) (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.
Crushed hazelnuts are hazelnut kernels broken into small pieces. They bring the flavour of whole hazelnuts in a ready-to-use form, with a coarser, crunchier texture than finely ground nuts. Hazelnuts are closely associated with Turkey’s Black Sea region, as well as with baking and confectionery traditions across Europe.
Sprinkle them over porridge, yoghurt or fruit, or fold them into cakes, cookies and chocolate desserts. Their rich, gently sweet, toasted flavour also works well in savoury dishes such as salads and vegetable sides. They are rich in fat and provide vitamin E and manganese, so a small handful adds plenty of flavour and substance. For a lighter topping, combine them with fresh fruit or use a modest portion alongside other textures.
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
0.89g
MONOUNSATURATED
9.13g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 78.5:1
Above the ideal 4:1 (78.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.