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Italian hazelnuts Calories
Rich in vitamin E, healthy fats, and manganese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Italian hazelnuts (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 5 g of carbs, 4.5 g of protein, 18.2 g of fat and 2.9 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.
Italian hazelnuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
188
KCAL / 30G
Carbs
5g
· 2% DV
Protein
4.5g
· 9% DV
Fat
18.2g
· 23% DV
Fiber
2.9g
· 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%
Italian hazelnuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 2.9 g | 10% |
| 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 1 Serving of Italian hazelnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 188 kcal |
| 1 piece (whole) | 1.2 g | 8 kcal |
| 1 teaspoon (small) | 3 g | 19 kcal |
| 1 tablespoon (medium) | 8 g | 50 kcal |
| 10 piece (small) | 12 g | 75 kcal |
| 20 piece (medium) | 24 g | 151 kcal |
| 1 ounce (medium) | 28.4 g | 178 kcal |
| 1 pack (large) | 50 g | 314 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 Italian hazelnuts
What is special about Italian hazelnuts?
Italian hazelnuts are prized for their rich aroma and use in confectionery, but the name covers nuts from different Italian regions and cultivars. The best-known example is the Tonda Gentile delle Langhe from Piedmont, which has protected geographical status.
Are Italian hazelnuts the same as filberts?
Yes. Italian hazelnuts and filberts are names for hazelnuts, not different kinds of nut. “Filbert” is used more often in some English-speaking regions, while “Italian hazelnuts” describes their origin rather than a separate species.
Why are Italian hazelnuts used in chocolate?
Italian hazelnuts are used in chocolate because their fragrant, rich flavor pairs well with cocoa and can remain noticeable in a smooth filling. Piedmont hazelnuts are particularly associated with gianduja, the traditional chocolate-and-hazelnut mixture.
How do you roast Italian hazelnuts?
Spread Italian hazelnuts in a single layer on a baking tray and roast them in a preheated oven, stirring once or twice. Take them out as soon as they smell fragrant and their skins begin to darken; they can burn quickly.
How do you remove the skins from Italian hazelnuts?
Roast Italian hazelnuts first, then rub them in a clean kitchen towel while they are still warm. The thin brown skins should loosen and flake off. A little skin left behind is harmless and does not need to be removed.
How should you store Italian hazelnuts?
Keep Italian hazelnuts in an airtight container in a cool, dark place, away from heat and sunlight. Their oils can turn rancid over time, so refrigerate or freeze them if you need to keep them for longer.
Can you freeze Italian hazelnuts?
Yes, Italian hazelnuts freeze well. Seal them in an airtight freezer-safe container to protect them from moisture and odors, then take out only what you need. Let them return to room temperature before using them in recipes.
Can you eat Italian hazelnuts raw?
Yes, Italian hazelnuts can be eaten raw; roasting is optional. Raw nuts have a milder flavor, while roasting deepens their aroma and makes the thin skin easier to rub off. The skin is edible either way.
What is the difference between Piedmont hazelnuts and other Italian hazelnuts?
Piedmont hazelnuts are a regional category, not a synonym for every Italian hazelnut. The well-known Tonda Gentile delle Langhe comes from the Langhe area and has protected geographical status; other Italian regions grow different hazelnut varieties.
How can you tell if Italian hazelnuts have gone bad?
Italian hazelnuts that smell like paint or have a distinctly bitter, stale taste are likely rancid and should be discarded. Also throw away nuts that are damp or moldy; fresh ones should smell mild and nutty.
Italian hazelnuts Vitamins & Minerals
Vitamins
Biotin
22.8µg · 76% DV
Vitamin E
4.51mg · 30% DV
B1
0.19mg · 16% DV
B6
0.17mg · 10% DV
Minerals
Manganese
1.85mg · 80% DV
Copper
0.52mg · 58% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
204mg · 6% DV
Sodium
0mg · 0% DV
Italian hazelnuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Italian hazelnuts
To burn the 188 calories in 1 serving (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 Italian hazelnuts?
Italian hazelnuts are hazelnuts grown in Italy, where they are enjoyed both whole and as an ingredient in sweets. They have a gently sweet, buttery flavour and a firm crunch; roasting brings out a deeper aroma. In Italy they are especially familiar in chocolate spreads, pastries and biscuits, while elsewhere they’re easy to add to breakfast bowls, salads or a handful-of-nuts snack.
They’re energy-dense and provide mostly unsaturated fats, along with fibre and vitamin E. For a balanced snack, pair a small handful with fresh fruit or plain yoghurt; chopped nuts also add crunch without needing much in a dish.
How Nutritious Is Italian hazelnuts?
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 Italian 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 Italian hazelnuts Contain Allergens?
Contains these allergens:
Which Diets Is Italian 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
Italian hazelnuts Fat Profile
SATURATED
1.34g
MONOUNSATURATED
13.69g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 78.3:1
Above the ideal 4:1 (78.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.