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High in healthy fats, vitamin E, and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Mixed raw hazelnuts (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.
Selected: 1 piece (medium) · 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%
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 5 g | 31 kcal |
| 1 tablespoon (whole) | 8 g | 50 kcal |
| 1 tablespoon (chopped) | 10 g | 63 kcal |
| 1 serving (small) | 30 g | 188 kcal |
| 1 pack (small) | 40 g | 251 kcal |
| 10 piece (medium) | 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 |
Calculated from 628 calories per 100 g.
Yes, mixed raw hazelnuts can be eaten without roasting when they are sold as food and have been stored properly. They have a firmer texture and milder flavor than roasted hazelnuts; discard any that smell rancid or show signs of moisture or mold.
Roast mixed raw hazelnuts first, then rub them briskly in a clean kitchen towel while they are still warm. The thin skins will loosen and come off, though some may remain; removing them is optional and mainly changes the texture and flavor.
Yes, mixed raw hazelnuts can be blended into hazelnut butter. For a smoother, more aromatic spread, roast them first and let them cool slightly; then process in a sturdy blender or food processor, pausing to scrape down the sides.
Keep mixed raw hazelnuts in an airtight container in a cool, dark, dry place. Heat and light can make their natural oils turn rancid, so refrigerate them if your kitchen is warm or you need to store them for longer.
No, mixed raw hazelnuts generally do not need washing before eating. If you rinse them, use them promptly or dry them thoroughly; moisture left on the nuts can encourage spoilage during storage.
Yes, mixed raw hazelnuts freeze well when sealed in an airtight, freezer-safe container. Take out only what you need and let it come to room temperature before opening the container, so condensation is less likely to collect on the nuts.
A slightly bitter or astringent taste in mixed raw hazelnuts can come from their thin skins. A sharp, paint-like or stale-oil flavor points instead to rancidity; discard nuts with that flavor rather than trying to mask it.
Yes, mixed raw hazelnuts can replace many other nuts in cakes, cookies, and crumb toppings. Their distinctive, earthy flavor works especially well with chocolate and fruit, but chopped hazelnuts may give a firmer bite than softer nuts.
Mixed raw hazelnuts may be spoiled if they smell like stale oil or paint, taste sharply bitter, or show mold or dampness. Don’t taste nuts that look moldy or wet; throw them away and check the rest of the batch.
Yes, a small portion of mixed raw hazelnuts can work as a pre-exercise snack, especially if you have time to digest it. Their fat and fiber make them filling, so they may feel heavy immediately before an intense workout.
Vitamins
Vitamin E
0.75mg · 5% DV
Biotin
1µg · 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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 31 calories in 1 piece (medium) (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.
Mixed raw hazelnuts are a blend of hazelnut kernels that have not been roasted; the mix may include different sizes or varieties. Hazelnuts are closely associated with Turkey’s Black Sea region, though they are enjoyed in many cuisines. Raw kernels taste mild and slightly sweet, with a firm, less crisp bite than roasted ones. Eat them by the handful, or add them to porridge, yoghurt, salads and baking.
They bring plenty of unsaturated fat, along with fibre, vitamin E and magnesium, so a small portion can make a satisfying snack. Pair a few with fresh fruit or keep them near breakfast oats for added crunch. If you are watching your portions, measure some into a small bowl rather than snacking straight from the bag.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.23g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.4g
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Nutrition data compiled from USDA FoodData Central and scientific sources.