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Raw Unsalted Hazelnuts Calories
Raw, unsalted, high in healthy fats, good fiber and vitamin E source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw Unsalted Hazelnuts (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.
Raw Unsalted Hazelnuts Nutrition Facts
Selected: 1 ounce (medium) · 28 g
176
KCAL / 28G
Carbs
4.8g
· 2% DV
Protein
4.2g
· 8% DV
Fat
17.1g
· 22% DV
Fiber
2.8g
· 10% 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%
Raw Unsalted Hazelnuts nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 4.2 g | 8% |
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 1 oz of Raw Unsalted Hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 1 piece (small) | 2 g | 13 kcal |
| 1 tablespoon (small) | 10 g | 63 kcal |
| 1 serving (small) | 15 g | 94 kcal |
| 10 piece (small) | 20 g | 126 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 1 pack (medium) | 50 g | 314 kcal |
| 1 serving (large) | 60 g | 377 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (large) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Raw Unsalted Hazelnuts
Are raw unsalted hazelnuts good for you?
Yes, raw unsalted hazelnuts provide vitamin E, fiber, and mostly unsaturated fats. They make a convenient snack and can add crunch to oatmeal, yogurt, or salads; choosing them unsalted also avoids added sodium.
Can you eat raw unsalted hazelnuts without roasting them?
Yes, raw unsalted hazelnuts can be eaten as they are; roasting is not required for ordinary eating. Their flavor is milder than roasted hazelnuts, and you can use them whole, chopped, or blended into recipes.
How many raw unsalted hazelnuts should you eat a day?
A small handful, about 28 grams, is a practical portion for most people. Since hazelnuts are filling and energy-dense, portioning them into a bowl rather than snacking from a large bag can help you avoid eating more than intended.
How do you roast raw unsalted hazelnuts?
Spread raw unsalted hazelnuts in a single layer on a baking sheet and roast in a preheated oven, checking often, until fragrant and lightly browned. Let them cool, then rub them in a clean towel to loosen some of their papery skins.
Can you eat the skin on raw unsalted hazelnuts?
Yes, the thin brown skin on raw unsalted hazelnuts is edible, so there is no need to remove it. Roasting can make the skin taste more noticeable and loosen it. Remove the hard outer shell if your hazelnuts are still in their shells.
How should you store raw unsalted hazelnuts?
Keep raw unsalted hazelnuts in an airtight container in a cool, dark, dry place. Heat and light can make their natural oils turn rancid sooner; if your kitchen is warm, store them in the refrigerator to help preserve freshness.
Can you freeze raw unsalted hazelnuts?
Yes, raw unsalted hazelnuts freeze well. Put them in an airtight, freezer-safe container or bag, removing excess air to limit exposure to moisture and odors. Take out only what you need and let it come to room temperature before using.
How can you tell if raw unsalted hazelnuts have gone bad?
A sharp bitter taste or a stale, sour, or paint-like smell can mean the oils in raw unsalted hazelnuts have turned rancid. Discard them if you see mold or signs of moisture, and do not taste nuts that look moldy.
Do raw unsalted hazelnuts cause weight gain?
Raw unsalted hazelnuts do not automatically cause weight gain, but large portions can add substantially to your daily energy intake. Serving yourself a small handful instead of eating from the bag makes it easier to keep portions in check.
Can people with diabetes eat raw unsalted hazelnuts?
Raw unsalted hazelnuts are relatively low in carbohydrate and contain fiber, so a modest portion is less likely to raise blood sugar quickly than a sugary snack. If you use diabetes medication, ask your clinician how to fit them into your individual meal plan.
Raw Unsalted Hazelnuts Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
B6
0.17mg · 10% DV
Biotin
2.52µg · 8% DV
Folate
31.64µg · 8% DV
Minerals
Manganese
1.74mg · 76% DV
Copper
0.48mg · 53% DV
Phosphorus
81mg · 12% DV
Magnesium
46mg · 11% DV
Potassium ⭐
190mg · 6% DV
Sodium
0mg · 0% DV
Raw Unsalted Hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Unsalted Hazelnuts
To burn the 176 calories in 1 ounce (medium) (28 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 Raw Unsalted Hazelnuts?
Raw Unsalted Hazelnuts are whole hazelnut kernels, eaten without roasting or added salt. Hazelnuts are especially associated with Turkey’s Black Sea region, though they are enjoyed around the world. Their crisp bite and gently sweet, buttery flavour work well as a simple snack, stirred into breakfast oats or yoghurt, or chopped into cakes and other bakes.
They are rich in fats and provide fibre, vitamin E and plant protein; a 100 g portion contains 10 g of fibre. Keep a small handful alongside fruit for a filling snack, or use them to add crunch to porridge and salads. Their unsalted flavour also makes them easy to use in both sweet and savoury recipes.
How Nutritious Is Raw Unsalted Hazelnuts?
Nutrient density
Very 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 Raw Unsalted Hazelnuts Processed?
NOVA 1
Unprocessed
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 Raw Unsalted Hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Raw Unsalted Hazelnuts 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
Raw Unsalted Hazelnuts Fat Profile
SATURATED
1.26g
MONOUNSATURATED
13.05g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 72.7:1
Above the ideal 4:1 (72.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.