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Several small, round hazelnuts with smooth, glossy reddish-brown shells, some whole and some split to show their pale cream interiors, are scattered on a plain surface.
●Low GI
★Natural
⚡High Potassium

Hazelnut Calories

High in healthy fats, vitamin E, and fiber

In season: Autumn

CALORIES · 100 G

628kcal

GI

15low

POTASSIUM · 100 G

680mg

FIBER · 100 G

10g

Quick answer

1 ounce (medium) of Hazelnut (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.

Hazelnut 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%

Hazelnut nutrition facts table · 1 ounce (medium) (28 g)

NutrientAmount% DV
Calories176 kcal
Total fat17.1 g22%
Saturated fat1.26 g6%
Trans fat0 g
Sodium0 mg0%
Total carbohydrate4.8 g2%
Fiber2.8 g10%
Protein4.2 g8%

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 Hazelnut?

ServingAmountCalories
1 ounce (medium)28 g176 kcal
1 tablespoon (small)8 g50 kcal
10 piece (small)12 g75 kcal
20 piece (medium)24 g151 kcal
1 serving (medium)30 g188 kcal
50 g50 g314 kcal
100 g100 g628 kcal
1 cup (large)135 g848 kcal

Calculated from 628 calories per 100 g.

Frequently Asked Questions About Hazelnut

What is misket leblebi?

Misket leblebi is a small, round variety of Turkish roasted chickpeas. It is a ready-to-eat snack with a crisp texture, traditionally made by preparing and roasting chickpeas; its name refers to its marble-like shape.

How is misket leblebi made?

Misket leblebi is made by preparing chickpeas, drying them, and roasting them until crisp. Traditional leblebi production can involve repeated resting and roasting stages, so a home oven version may not have exactly the same texture.

How is misket leblebi different from regular leblebi?

Misket leblebi is generally smaller and rounder than regular leblebi. Both are roasted chickpea snacks, but the size, crispness, and degree of roasting can vary between varieties and producers.

Can you eat misket leblebi straight from the package?

Yes, misket leblebi is already roasted and ready to eat, so you do not need to cook or soak it. Once opened, keep it in an airtight container to help preserve its crunch.

Is misket leblebi a healthy snack?

Yes, misket leblebi is a chickpea snack that provides fiber and plant protein. Salted or seasoned versions can contain added salt, so choose a plain variety if you want to keep your salt intake lower.

How do you keep misket leblebi crunchy?

Store misket leblebi in a tightly sealed, dry container away from humidity. Moisture can make the roasted chickpeas lose their crisp texture; if they have only softened, briefly warming them in a low oven may help restore some crunch.

Can you make misket leblebi in an air fryer?

You can make a similar roasted-chickpea snack in an air fryer, but it may not match traditionally prepared misket leblebi. Cooked chickpeas need to be thoroughly dried first, then roasted in a single layer so they crisp evenly.

Why is misket leblebi called “misket”?

Misket leblebi is named for its small, round, marble-like appearance; “misket” means marble in Turkish. It is still a chickpea snack, not a nut, despite the misleading English name sometimes used for it.

Can you eat misket leblebi without cooking it?

Yes, packaged misket leblebi has already been cooked and roasted, so it can be eaten as sold. Cooking it again is unnecessary, though you can briefly warm it if you prefer a warmer snack.

Does misket leblebi cause bloating?

It can cause gas or bloating in some people because chickpeas contain fiber and carbohydrates that are fermented during digestion. If you are sensitive to legumes, try a small amount first and chew it thoroughly.

Hazelnut 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

1.73mg · 75% DV

Copper

0.48mg · 53% DV

Phosphorus

81mg · 12% DV

Magnesium

46mg · 11% DV

Potassium ⭐

190mg · 6% DV

Sodium

0mg · 0% DV

Hazelnut Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Hazelnut

To burn the 176 calories in 1 ounce (medium) (28 g):

🚶

44min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Hazelnut?

Misket leblebi is a small, round Turkish roasted chickpea snack. Leblebi is made by roasting chickpeas, and this variety is known for its compact shape and crisp bite.

In Turkey, it is commonly nibbled plain with tea, offered to guests or packed for a journey. It also makes an easy snack anywhere roasted chickpeas are enjoyed. Its chickpea base provides plant protein and fibre, and it is generally less rich in fat than nuts. Pair it with fresh fruit for a more filling snack, or choose a lightly salted version if you prefer a milder savoury bite.

How Nutritious Is Hazelnut?

Nutrient density

High

72/ 100

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

53/ 100

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 Hazelnut 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 Hazelnut Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Hazelnut 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

Hazelnut 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.