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Hazelnuts (Roasted, With Shell) Calories
Roasted hazelnuts with shell; high in healthy fats, vitamin E, and magnesium.
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Hazelnuts (Roasted, With Shell) (5 g) has 31 calories. That works out to 628 calories per 100 g. It contains 0.9 g of carbs, 0.8 g of protein, 3.1 g of fat and 0.5 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Hazelnuts (Roasted, With Shell) Nutrition Facts
Selected: 1 piece (whole) · 5 g
31
KCAL / 5G
Carbs
0.9g
· 0% DV
Protein
0.8g
· 2% DV
Fat
3.1g
· 4% DV
Fiber
0.5g
· 2% 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%
Hazelnuts (Roasted, With Shell) nutrition facts table · 1 piece (whole) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.5 g | 2% |
| Protein | 0.8 g | 2% |
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 Hazelnuts (Roasted, With Shell)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 5 g | 31 kcal |
| 1 serving (small) | 30 g | 188 kcal |
| 10 piece (whole) | 50 g | 314 kcal |
| 1 serving (medium) | 50 g | 314 kcal |
| 100 g | 100 g | 628 kcal |
| 1 serving (large) | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
| 1 pack (whole) | 200 g | 1256 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Hazelnuts (Roasted, With Shell)
How do you crack roasted hazelnuts in the shell?
Use a nutcracker to crack roasted hazelnuts in the shell, applying only enough pressure to split the hard shell. Remove the shell pieces before eating the kernel, and crack them over a bowl to catch fragments.
Can you eat the shell of roasted hazelnuts?
No, the hard outer shell of roasted hazelnuts is not meant to be eaten. Crack it open and eat the kernel; the thin brown skin attached to the kernel is edible.
How should you store roasted hazelnuts in the shell?
Store roasted hazelnuts in the shell in an airtight container in a cool, dry, dark place. The shell offers some protection, but heat, moisture, and exposure to air can still make the kernels stale or rancid.
How can you tell if roasted hazelnuts in the shell have gone bad?
Crack one open and check the kernel: discard the hazelnuts if it is moldy, shriveled, or discolored. A sharp paint-like or rancid smell, or a distinctly bitter taste, also signals that the nuts should not be eaten.
Can you freeze roasted hazelnuts in the shell?
Yes, roasted hazelnuts in the shell can be frozen. Seal them in an airtight freezer-safe container to keep out moisture and odors, then let them return to room temperature before cracking and eating.
Can you roast hazelnuts in their shells at home?
Yes, you can roast hazelnuts in their shells in an oven, spreading them in a single layer and checking frequently. Roasting time varies with the nuts and oven, so crack one to check that the kernel is toasted without burning.
Is the skin on roasted hazelnuts edible?
Yes, the thin brown skin on the hazelnut kernel is edible, even when it tastes slightly bitter. It is not the same as the hard outer shell, which you must remove before eating the nut.
Are roasted hazelnuts in the shell good for you?
Yes, roasted hazelnuts provide unsaturated fats, vitamin E, and magnesium, making them a nutrient-rich snack. They are energy-dense, so portioning them rather than eating straight from a large container can help keep servings moderate.
Do roasted hazelnuts in the shell cause weight gain?
Roasted hazelnuts do not cause weight gain by themselves, but their energy density makes it easy to eat a lot in a short time. Cracking them one at a time may slow snacking, but portions still matter.
Are roasted hazelnuts in the shell different from raw hazelnuts?
Yes, roasting gives hazelnuts a deeper flavor and crisp texture, while raw hazelnuts taste milder. Roasting also makes the kernels easier to separate from some skins, but it does not make the hard shell edible.
Hazelnuts (Roasted, With Shell) Vitamins & Minerals
Vitamins
Vitamin E
0.75mg · 5% DV
Biotin
0.85µg · 3% DV
B6
0.03mg · 2% DV
Folate
5.65µg · 1% DV
Minerals
Manganese
0.31mg · 13% DV
Copper
0.09mg · 10% DV
Phosphorus
15mg · 2% DV
Magnesium
8.15mg · 2% DV
Potassium ⭐
34mg · 1% DV
Sodium
0mg · 0% DV
Hazelnuts (Roasted, With Shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hazelnuts (Roasted, With Shell)
To burn the 31 calories in 1 piece (whole) (5 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 Hazelnuts (Roasted, With Shell)?
Roasted hazelnuts with their shells are whole hazelnuts roasted before the shells are cracked. Hazelnuts are strongly associated with Turkey’s Black Sea region, though they are enjoyed around the world; roasting brings out their warm, nutty aroma.
Crack the shell and eat the kernel as a snack, serve them with drinks, or set them out to share. Shelled hazelnuts can also be chopped into desserts and baked goods. They are energy-dense and rich in fats, with fibre, vitamin E and magnesium as part of their nutritional profile. For a simple snack, pair a small handful with fresh fruit, or chop the kernels over porridge or yoghurt.
How Nutritious Is Hazelnuts (Roasted, With Shell)?
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 Hazelnuts (Roasted, 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 Hazelnuts (Roasted, With Shell) Contain Allergens?
Contains these allergens:
Which Diets Is Hazelnuts (Roasted, 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
✓ Suitable
Low FODMAP
— Not suitable
Hazelnuts (Roasted, With Shell) Fat Profile
SATURATED
0.23g
MONOUNSATURATED
2.33g
POLYUNSATURATED
0.4g
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Nutrition data compiled from USDA FoodData Central and scientific sources.