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Hazelnuts (unsalted) Calories
High in vitamin E, healthy fats, fiber, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Hazelnuts (unsalted) (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.
Hazelnuts (unsalted) 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%
Hazelnuts (unsalted) 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 Hazelnuts (unsalted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 176 kcal |
| 1 piece (whole) | 1.2 g | 8 kcal |
| 1 tablespoon (chopped) | 10 g | 63 kcal |
| 10 piece (small) | 12 g | 75 kcal |
| 1 serving (medium) | 30 g | 188 kcal |
| 1 pack (small) | 50 g | 314 kcal |
| 1 cup (chopped) | 80 g | 502 kcal |
| 100 g | 100 g | 628 kcal |
| 1 pack (large) | 100 g | 628 kcal |
| 1 cup (whole) | 135 g | 848 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Hazelnuts (unsalted)
How should you store unsalted hazelnuts?
Store unsalted hazelnuts in an airtight container in a cool, dark, dry place. Heat and light can make their natural oils turn rancid sooner; refrigeration is a good choice if you want to keep them fresh for longer.
Are unsalted hazelnuts better raw or roasted?
Unsalted hazelnuts are good both raw and roasted. Raw nuts have a milder flavor, while roasting brings out a deeper, nuttier taste; stir them often as they roast so they do not scorch.
Can you eat the skin on unsalted hazelnuts?
Yes, the thin brown skin on unsalted hazelnuts is edible. You do not need to remove it, though it can taste slightly bitter; after roasting, rub the nuts in a clean towel if you prefer them peeled.
How do you roast unsalted hazelnuts at home?
Spread unsalted hazelnuts in a single layer on a baking sheet, or toast them in a dry pan over medium heat, stirring often. Take them off the heat once fragrant and lightly browned, since they continue cooking as they cool.
Can you freeze unsalted hazelnuts?
Yes, unsalted hazelnuts freeze well. Seal them in an airtight freezer bag or container to protect them from moisture and odors, and take out only what you need; avoid repeatedly thawing and refreezing them.
Do unsalted hazelnuts help with weight loss?
Unsalted hazelnuts do not cause weight loss on their own, but their fiber and fat can make a small snack satisfying. Keep the portion modest and choose plain nuts instead of sweetened hazelnut spreads or desserts.
Do unsalted hazelnuts raise blood sugar?
Unsalted hazelnuts are relatively low in carbohydrate and contain fiber, so they are not expected to cause a sharp blood-sugar rise on their own. If you have diabetes, fit the portion into your individual meal plan.
How can you use unsalted hazelnuts in baking?
Use unsalted hazelnuts chopped, ground, or whole in cakes, cookies, granola, and bread. Their mellow flavor works especially well with chocolate and fruit; toast them first if you want a stronger hazelnut taste.
How can you tell if unsalted hazelnuts have gone rancid?
Rancid unsalted hazelnuts often smell stale, paint-like, or unpleasantly sharp, and their flavor may be bitter. Discard them if they smell or taste off, or if you see mold; do not try to cover the taste with seasoning.
Can dogs eat unsalted hazelnuts?
Unsalted hazelnuts are not considered toxic to dogs, but they are still a poor treat choice. Whole nuts can cause choking or digestive problems, and their high fat content may upset a dog’s stomach; keep them out of reach.
Hazelnuts (unsalted) Vitamins & Minerals
Vitamins
Vitamin E
4.2mg · 28% DV
Biotin
5.6µg · 19% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% 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
Hazelnuts (unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hazelnuts (unsalted)
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 Hazelnuts (unsalted)?
Hazelnuts (unsalted) are shelled hazelnut kernels with no added salt. They’re eaten raw or roasted as a snack and are also a familiar ingredient in baking, especially in parts of Europe where hazelnuts are grown and used in local sweets. Roasting brings out their warm, nutty aroma while keeping their crisp bite.
Try them over porridge or yoghurt, fold them into muesli, or use them in cakes and biscuits. They’re rich in fats and fibre and provide plant protein, so a modest handful makes a satisfying snack. Pair with fresh fruit for a simple, balanced option.
How Nutritious Is Hazelnuts (unsalted)?
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 Hazelnuts (unsalted) 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 (unsalted) Contain Allergens?
Contains these allergens:
Which Diets Is Hazelnuts (unsalted) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Hazelnuts (unsalted) Fat Profile
SATURATED
1.26g
MONOUNSATURATED
12.8g
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.